Introduction: What to do about constipation? Actually, the simplest and most effective way to treat constipation is to start with your diet, and fruits are particularly effective for this. People suffering from constipation might want to eat more of the following seven fruits to keep constipation at bay and restore a flat stomach.
1. Banana
Bananas are tropical and subtropical fruits. They are high in carbohydrates (sugars); for example, 100 grams of fruits like apples, pears, and watermelon contain about 10 grams of sugar, while bananas contain up to 28 grams. Bananas are also rich in dietary fiber. Typically, 100 grams of fresh fruit contains about 1 gram of dietary fiber, whereas bananas have 3.1 grams. Dietary fiber absorbs water in the intestines, causing stools to expand and promoting intestinal peristalsis to facilitate bowel movements. At the same time, the large amount of water-soluble plant fiber in bananas can induce a hyperosmotic secretion of gastrointestinal fluids, thereby drawing water to the solid portion of the stool, making it softer and easier to pass.
In Traditional Chinese Medicine, bananas are considered cold in nature and sweet in flavor. They are believed to clear heat, detoxify, moisten the lungs, stop coughing, lubricate the intestines to promote bowel movements, and lower blood pressure. Therefore, in daily life, when constipation occurs, people often think of eating more bananas to relieve it.
Banana Smoothie
2. Kiwi
Kiwifruit contains a significant amount of dietary fiber and proteolytic enzymes. These substances not only help quickly remove accumulated harmful metabolic products from the body and prevent or treat constipation but also play a good role in preventing colon cancer and arteriosclerosis. Eating 1-2 kiwifruits on an empty stomach first thing in the morning, and then waiting an hour before eating a meal, can be quite effective for treating constipation.
3. Grapefruit
Grapefruit is sour, cold, and non-toxic in nature. It has various functions such as promoting qi, aiding digestion, resolving phlegm, detoxifying alcohol, relieving pain, and treating constipation. Grapefruit itself is rich in nutrients; its calcium and vitamin content far exceeds that of other fruits. The vitamin C content is three times that of lemons and oranges. The calcium content is even 10 times higher than that of fruits like apples, pears, and bananas. Grapefruit is also rich in natural citric acid and various inorganic salts, which not only support the functions of the liver, stomach, and lungs but also have the effects of clearing heat, reducing fire, stopping coughs, and resolving phlegm.
4. Red Dates
Red dates are said to "tonify the middle jiao, benefit qi, nourish the spleen and stomach, moisten the heart and lungs, regulate the nutritive and defensive qi, slow down yin and blood, promote the production of body fluids, improve complexion, open the nine orifices, assist the twelve meridians, and harmonize with other herbs." They are also said to "treat pathogenic qi in the abdomen and transform stubbornness." When constipated, you might want to try red date soup to relieve your discomfort.
Red Date and Blood-Nourishing Beauty Porridge
5. Pear
Every 100 grams of pear contains 3 grams of fiber (mostly insoluble fiber). As an insoluble fiber, it helps prevent constipation and digestive diseases, purifies the kidneys, and cleanses the intestines. People with chronic constipation should eat more pears, which can also help prevent colon and rectal cancer.
6. Walnut
Walnut kernels are a nourishing food that also has an excellent effect of lubricating the intestines to promote bowel movements. They are neutral and warm in nature, so they are not harmful to the body when consumed. To treat constipation with walnuts, you can start by taking three or four walnuts, crack them open, chew the kernels finely, and swallow them with warm water. Later, once your bowel movements are regular, you can reduce the number of walnuts.
7. Dragon Fruit
In addition to preventing constipation, promoting eye health, increasing bone density, lowering blood sugar, blood lipids, and blood pressure, helping cell membrane formation, preventing anemia, lowering cholesterol, and whitening skin to prevent dark spots, dragon fruit also has the effects of relieving heavy metal poisoning, fighting free radicals, preventing age-related diseases, weight loss, and lubricating the intestines.
Dragon Fruit Ice Cream
Curry chicken
Cucumber
Chicken roast potatoes