Constipation is not a good thing! 3 foods + fats are effective

The stool is not cleared and the lower abdomen is uncomfortable! Some people have a fat belly because of fat accumulation, while others have too much accumulated poop! Too much stool can cause a swollen stomach. Although it is not obesity, it does affect your body shape. Nutritionists recommend supplementing with the three major foods on a daily basis, and also consuming an appropriate amount of fat to play the role of "lubricant" and help the stool to be discharged smoothly!

In addition to moderate fiber and water supplementation, you should also consume an appropriate amount of fat in your diet to stay away from constipation.

Constipation comes to you when you eat too little and ignore the urge to defecate

There are hundreds of reasons for constipation. In addition to the common ones such as eating too little fruits and vegetables, drinking too little water, and exercising too little, "eating too little" and "ignoring the urge to defecate" are also key factors. Nutritionist Zhang Peirong said that some people lose weight improperly, eating very little or not at all, which causes their stool to not have enough volume and is difficult to excrete, leading to constipation.

In addition, modern people are busy at work and do not have a fixed time for bowel movements. When they feel the urge to defecate, it is not convenient to go to the toilet immediately, so they have to endure it again and again. The defecation reflex is suppressed, which will cause constipation in the long run.

Constipation causes acne, dark spots, bloating, and ruins your figure

Not only does constipation cause toxins to accumulate, but the intestines also reabsorb toxins, which circulate throughout the body and cause various problems, including dizziness, headaches, decreased appetite, abdominal distension, abdominal pain, polyps, moles, and even acne, blackheads, and dark spots on the face. In addition, too much stool accumulates in the intestines, making you look pot-bellied, which further destroys your slim figure.

If you are constipated, eating these three foods is effective

Nutritionist Zhang Peirong recommends that if you consume the following 3 kinds of food correctly on a daily basis, plus a moderate amount of fat, you can eat your way to a flat belly and say goodbye to stool storage!

Drinking low-sugar (or sugar-free) and low-fat yogurt in moderation can replenish good intestinal bacteria and help prevent constipation.

Food 1: Yogurt: Choose low-sugar, low-fat varieties

The two main probiotics in the intestines are Lactobacillus Acidophilus and Bifidus, and yogurt contains these two probiotics. Drinking it moderately on a regular basis can supplement good intestinal bacteria, stimulate intestinal peristalsis and promote defecation. However, we would like to remind everyone that yogurt generally contains a lot of sugar and the calories are also amazing. It is recommended to choose low-sugar (or sugar-free), low-fat yogurt to drink it healthily!

Food 2: Warm water: Drink 500c.c. when you wake up in the morning.

You don’t have to wait until you are constipated to drink water. It is recommended to drink 500 ml of warm water as soon as you wake up every morning. It can immediately wake up the intestines and get them moving in a healthy way! Water can increase the water retention of feces, making the feces moderately soft and hard, which is easier to excrete. In addition to eating more fruits and vegetables, sufficient water is also needed to prevent constipation. 2 to 3 liters of water should be consumed every day to achieve the auxiliary effect.

Drinking 500cc of warm water every morning when you wake up can promote intestinal health.

Food Three: Dietary Fiber: Just the Right Amount

Supplementing dietary fiber should prioritize natural foods, including germ rice, brown rice, oatmeal, whole wheat bread, beans, vegetables, fruits, etc. However, the more dietary fiber, the better. The recommended daily intake is 25 to 35 grams. If you eat too much fiber, or eat fiber but drink too little water, it may cause bloating, stomach pain, diarrhea, and in severe cases, intestinal blockage!

To prevent constipation, you must consume an appropriate amount of dietary fiber. Too much or too little is not good for intestinal health.

A proper amount of oil can help lubricate and stimulate intestinal peristalsis

In addition to supplementing the above foods, nutritionist Zhang Peirong reminds that a moderate amount of fat is also important, because fat to the body functions like lubricating oil to machinery. Only with fat can the human body function normally. Fat also has the effect of lubricating feces, and fatty acids can also stimulate intestinal peristalsis. So don’t completely stop eating fat because you are afraid of getting fat!