Although constipation is not a serious illness, it troubles many people. A survey in Japan showed that 50% of women and 25% of men are frequently troubled by constipation. In response, the Japanese website "MSN" interviewed nutrition experts and wrote an article pointing out that there are six types of food that can effectively prevent constipation, which one can eat more often.
Vitamin C in the intestine is one of the foods for lactic acid bacteria, which can increase the number of probiotics and thus indirectly prevent constipation. Foods rich in vitamin C also include fresh dates, oranges, and green leafy vegetables.
Foods rich in magnesium, such as sesame and almonds
A joint study by the National Institute of Health and Nutrition Japan and Women's Nutrition University showed that people with low magnesium intake are prone to constipation. Magnesium has a laxative effect and softens stool, and moderate intake helps with bowel movements. Foods rich in magnesium also include peanuts, brown rice, walnuts, and bananas.
Foods rich in plant-based lactic acid bacteria, such as kimchi and fermented soy sauce
Lactic acid bacteria have the effect of regulating the intestinal environment and eliminating constipation. However, lactic acid bacteria are divided into animal-based and plant-based types, and the latter is the one that can prevent constipation. This is because the latter is more resistant to acidic environments than the former, can reach the intestine alive and function, and the survival rate of the latter in the intestine is 10 times that of the former.
Foods rich in oligosaccharides, such as asparagus and onions
Oligosaccharides, also known as low-molecular-weight carbohydrates, are a type of carbohydrate with a relatively low degree of polymerization. Research has found that oligosaccharides can increase the content of Bifidobacterium in breast milk and help regulate the intestinal environment. Foods rich in oligosaccharides also include garlic, coffee, corn, honey, and various bean products.
Foods rich in vitamin C, such as green peppers and kiwis
Vitamin C in the intestine is one of the foods for lactic acid bacteria, which can increase the number of probiotics and thus indirectly prevent constipation. Foods rich in vitamin C also include fresh dates, oranges, and green leafy vegetables.
Foods rich in oleic acid, such as olive oil and sunflower seed oil. Oleic acid has an emulsifying effect, which can soften feces in the intestine and promote bowel movements. Foods rich in oleic acid also include nuts such as sesame, peanuts, almonds, and walnuts.
Foods rich in dietary fiber, such as whole grains and vegetables. Dietary fiber in food is divided into two types: water-soluble and insoluble. The former can soften stool, increase the number of intestinal probiotics, and regulate the micro-ecological balance in the human body; the latter can absorb water and expand in the intestine, stimulate the intestinal wall, speed up intestinal peristalsis, and adsorb harmful substances and excrete them. Foods rich in these two types of dietary fiber include various whole grains and miscellaneous beans, such as brown rice, red beans, mung beans, and kidney beans; algae foods, such as wood ear, kelp, and portobello mushrooms; and various fruits and vegetables, such as tomatoes, burdock, and apples.