Constipation is caused by a lack of fiber and water in the body, leading to abnormal gastrointestinal motility, which prevents harmful substances such as metabolic waste and bacteria from being excreted in a timely manner. Traditional Chinese medicine believes that potatoes can invigorate the spleen and stomach, and promote bowel movements. Western nutritionists also point out that among all vegetables, root and tuber vegetables are the richest in dietary fiber, such as potatoes, sweet potatoes, lotus root, bamboo shoots, etc.
1. Bamboo Shoots:
The crude fiber content in bamboo shoots is considered very high among vegetables. It can stimulate intestinal peristalsis, soften stool, and help with its excretion, reducing the time stool stays in the intestines. Additionally, because they grow underground, they have fewer pesticide residue issues, making them a very healthy food.
2. Zucchini:
Also known as American squash or summer squash. Every 100 grams of zucchini contains over 94 grams of water. It is a low-calorie food, rich in Vitamin A, and its other vitamins and minerals are similar to that of the squash, with a higher proportion of potassium and magnesium. Its quality is better than squash, and it also contains more cellulose, hemicellulose, lignin, and pectin. These substances cannot be hydrolyzed by human digestive enzymes, but they can promote intestinal peristalsis and facilitate bowel movements. Sometimes my mother eats zucchini raw, and the effect is better than when cooked. It can also be used in soups to relieve constipation.
Sauced Zucchini
3. Bean Sprouts:
Mainly refers to soybean sprouts and mung bean sprouts. Although they originate from soybeans and mung beans, their nutritional value is even higher. In addition to a high fiber content, the phytic acid in the beans quickly disappears during the sprouting process. Due to enzymatic action, phytic acid breaks down, releasing more minerals like phosphorus and zinc for the body to use. They are particularly high in Vitamin C, are low in calories and fat, and are inexpensive and nutritious. They nourish yin, promote bowel movements, and have a diuretic effect. They contain essential fatty acids, carbohydrates, and trace elements. Regular consumption of bean sprouts can help prevent colon cancer, stomatitis, and improve brain function. When making soup with bean sprouts, do not overcook them; just cook until they are done.
4. Burdock:
Burdock has the highest dietary fiber content of all root and tuber vegetables. It contains inulin, a special oligosaccharide that is not absorbed by the human body but is the best food for probiotics in the gut. It can increase the amount of gut probiotics, thereby stimulating intestinal peristalsis and regulating intestinal function.
5. Loofah:
It has the effect of reducing internal heat, clearing heat, and benefiting the intestines. It contains a large amount of water, fiber, and mucilage, making it an excellent vegetable for relieving constipation and relieving summer heat.
6. Sweet Potato:
Contains rich antioxidant nutrients such as beta-carotene, Vitamin C, and fiber. The most recently popular way to eat it is to wash it, leave the skin on, and steam or roast it. This can promote gastrointestinal motility, help prevent constipation, and keep the intestines clear.
7. Radish:
Also known as Laifu, it comes in different varieties such as white skin, green skin, and red skin. It can be eaten raw or cooked. Its Vitamin C content is 10 times that of a pear. The enzymes and Vitamin C work together, and it contains interferon inducers, giving it antiviral and anticancer properties. Raw radish has a pungent, sweet, and cool nature, with effects of eliminating stagnation, resolving phlegm, clearing heat, and detoxifying. It is effective for bronchitis and coughs. The lignin and pungent substances it contains have anticancer effects, and it is rich in Vitamin C. Radish can relieve constipation, has antibacterial properties, prevents the formation of gallstones, lowers cholesterol, and can prevent hypertension and coronary heart disease. For constipation, eat about half a pound of raw radish.
Nutritious White Radish and Pork Rib Soup