“Constipation isn't a disease, but being unable to go is deadly serious.” To solve this embarrassing problem, many people desperately eat “bowel-clearing” foods, only to find their constipation gets worse. So, what's the problem? It turns out that in the process of treating constipation through diet, some people make small mistakes. The Life Times has interviewed experts to summarize the most common errors people make.
Hemp seed oil mixed with black fungus to prevent and treat constipation
Mistake 1: Eating a very light diet, avoiding oil or eating too little
When many people experience constipation, they assume it's because they've eaten too much rich food and switch to an extremely vegetarian diet. In fact, people with constipation also need to eat some oil because the body needs the lubrication from fats, and a lack of it can worsen constipation.
Many people also believe that eating less will relieve constipation, but this is also a misconception. The intestines need food to stimulate bowel movements. If you don't eat enough, there won't be enough material for stool, so of course, it can't be passed. Therefore, when constipated, you should not refuse to eat, as this will worsen the condition.
For those who have been relying on dieting for weight loss, they may also experience constipation due to the reasons mentioned above.
Mistake 2: Eating high-fiber foods while ignoring water intake
Many people believe that dietary fiber aids bowel movements, so when constipated, they eat large amounts of high-fiber foods but neglect to drink water.
In fact, for stool to form volume in the large intestine, in addition to fiber, it needs water to help it expand so that it can stimulate the intestines.
So, if you eat a lot of fiber but don't drink enough water, the fiber can't expand, making the stool small, dense, and dry-hard, which actually slows down its passage through the intestines.
Furthermore, a basic function of the large intestine is to reclaim water from stool. The more dehydrated the body is, the drier the stool and the more severe the constipation. Many people might think they have "stubborn constipation," but it's simply because they're not drinking enough water.
It should be noted that the dietary fiber in fruits and vegetables can indeed relieve constipation, but excessive consumption can also cause bloating and abdominal pain. For people with poor gastrointestinal function, eating too much can actually irritate the stomach and intestines.
Mistake 3: Eating bananas incorrectly
Most people think bananas are bowel-regulating. In fact, only ripe bananas have this effect. Eating unripe bananas not only fails to relieve constipation but can actually make it worse. This is because unripe bananas contain more tannic acid, which has an astringent effect on the digestive tract and inhibits gastrointestinal motility.
Generally, the best time to eat a banana is when it has been stored in a ventilated place until the skin has black spots, but the inside is still firm. It's also important to drink plenty of water when eating bananas.
Mistake 4: Drinking large amounts of tea
The belief that drinking tea "clears heat" and can improve constipation is another very common misconception. In fact, people with constipation are not suitable for drinking too much tea. Because tea has an astringent effect, drinking too much can worsen constipation. For those with constipation, it's better to just drink more water—2-3 times more than usual, divided into 8-10 servings.
Expert advice:
When constipation occurs, everyone should first reflect on their diet and then "treat the symptoms accordingly":
? If it's because you're eating too little, then increase your food intake until you are 70% full;
? If it's because of insufficient fiber intake, then replace some of your staple foods with whole grains, increase your intake of fruits and vegetables, and also drink more water;
? If it's because the body is dry and dehydrated, then increase your water intake;
? Besides dietary reasons, insufficient sleep, stress, and anxiety can also cause constipation. When the sympathetic nervous system is chronically excited, it inhibits gastrointestinal motility. People in this situation need to adjust their mood and get more rest.