Introduction: Autumn has arrived, and our digestive systems enter a period of risk. For those with poor gastrointestinal function, overeating can easily lead to digestive issues—such as indigestion, diarrhea, and more. How to regulate your digestive system in the fall?
Test if your digestive system is healthy:
1. Diarrhea immediately after a meal, once per meal, triggered by slight exposure to cold or improper diet. (Allergic colitis)
3. Abdominal pain and diarrhea occur after improper diet or exposure to cold, which may be accompanied by vomiting, chills, and fever. (Acute gastroenteritis, acute dysentery)
4. Upper-middle abdominal pain after meals, with possible nausea, vomiting, and a feeling of indigestion; the condition may have persisted for a long time. The pain is regular, triggered by exposure to cold, emotional stress, or eating irritating foods. (Stomach ulcer)
5. Bloating after meals or a constant feeling of fullness all day. (Gastrointestinal dysfunction)
6. Abdominal bloating and pain after meals, often with nausea and vomiting, occasionally with vomiting blood. A history of stomach disease that has recently worsened, or a new onset without a history, accompanied by anemia, weight loss, loss of appetite, and a hard mass felt above the navel or at the epigastric region. (Possible stomach cancer)
8. Occasional sensations of obstruction, pause, or pain behind the sternum, which vary in intensity. (Esophagitis, esophageal diverticulum, or early-stage esophageal cancer)
Foods that are beneficial for regulating the digestive system:
1. Corn
Although we are most familiar with the sun-like bright yellow corn, it actually comes in many varieties—from pink to blue to black—each with its own special antioxidant nutrients. Each ear of corn or half a cup of corn kernels contains about 2 grams of fiber. Popcorn is also high in fiber, but that's not a reason to overindulge, as it often contains a lot of butter and sugar.
2. Apple
In addition to being rich in vitamins, the cellulose in apples can stimulate intestinal peristalsis, accelerate bowel movements, and thus has a laxative effect, which is quite effective for constipation.
3. Kidney beans
Kidney beans are named for their resemblance to human kidneys. In North India and New Orleans, red beans and kidney beans are major food ingredients. Like their relatives, almost all the beans we eat are rich in fiber, protein, and iron.
4. Black beans
Each cup of black beans contains 15 grams of fiber and about 15 grams of protein. Their deep black color represents a wealth of flavonoids, and earth-colored foods contain large amounts of antioxidants. When you add beans and other high-fiber foods to your daily diet, be sure to drink plenty of water.
The downside of beans is that they can cause excessive gas. However, the key to preventing this is to gradually increase your intake of beans. If your current diet is low in fiber, don't suddenly jump to a high intake of 40 grams of fiber per day, as this will put a great strain on your digestive system.
5. Tofu
6. Brown rice
White rice has a better texture, but the nutritional value of brown rice is significantly higher. Its chewier texture might take some time to get used to, but it's well worth it. Each cup of brown rice contains 3.5 grams of fiber. Eating white rice five or more times a week can increase the risk of developing two types of diabetes by 17%, whereas adding two servings of brown rice to the diet can reduce this risk to 11%.
7. Whole wheat bread
White bread uses refined flour, meaning the bran and germ of the grain have been removed. The bran is precisely the core of the germ. Whole wheat bread retains these highly nutritious and fiber-rich ingredients, so switching from white bread to whole wheat bread is an excellent way to increase your nutrient intake. By doing so, your daily fiber intake will be greatly improved.
8. Oatmeal
Oats contain beta-glucan, a very special fiber that is excellent for lowering cholesterol and can also boost the immune system. Oats contain a mix of soluble fiber (which can lower cholesterol) and insoluble fiber (which helps keep the digestive system running smoothly).
9. Yogurt
In addition to all the nutrients of milk, yogurt is rich in lactic acid, which can break down the lactose in milk into lactic acid. For people whose gastrointestinal tracts lack lactase or who experience diarrhea when drinking fresh milk, yogurt can be a good alternative.