Constipation cannot be treated by eating only fiber foods! Nutritionist Gao Minmin recommends: 4381+1/3 bowel cleansing and detoxification diet

I'm constipated again, it's really bothering me! According to a survey by the Taiwan Nutrition Foundation, more than 5.25 million people in Taiwan suffer from constipation. When it comes to solving the problem of constipation, many people will think of consuming more fiber foods. However, nutritionist Gao Minmin reminds us that we cannot just eat fiber to treat constipation. We might as well keep in mind the "4381+1/3" bowel cleansing and detoxification diet, which is the code for the amount of anti-constipation food we should consume.

4381+1/3 Colon Cleansing and Detoxification Diet

4. Eat 4 fistfuls of vegetables every day

Eat 4 fists of vegetables every day. Remember not to be picky about colors and eat all kinds of vegetables. Let the fiber act as a bulldozer for the intestines, making it easier to remove stool.

3. Eat 3 fistfuls of fruit every day

Eat 3 fists of fruit every day, giving priority to high-fiber fruits such as: passion fruit, guava, kiwi, apple, dragon fruit, etc.

8: Drink 8 glasses of water every day, a glass of water is about 250ml

Drinking 8 glasses of water a day can help moisten stool and make it easier to pass. Therefore, it is important to drink enough water.

1️: Eat 1 tablespoon of nuts every day

Eating 1 tablespoon of nuts every day can help you ingest good oil, making your stool softer and smoother, so that your stool can be discharged smoothly without getting stuck.

1/3: 1/3 unrefined whole grains

In addition, it is recommended to consume "1/3 of unrefined whole grains" at each meal to replace part of the refined starch, thereby increasing dietary fiber intake.

Dietary fiber is indeed an essential key if you want to improve intestinal problems.

Dietary fiber is essential to improve intestinal problems

Nutritionist Gao Minmin said that dietary fiber is indeed an indispensable key if you want to improve intestinal problems. But do you know the difference between water-soluble dietary fiber and water-insoluble dietary fiber?

What is the difference between water-soluble dietary fiber and water-insoluble dietary fiber?

Water-soluble dietary fiber

The taste is soft, tender and sticky. Including pectin, psyllium, beta-glucan, etc.

Benefits of water-soluble dietary fiber:

1. Soften the stool and avoid the stool being too hard.

2. Lower bad cholesterol (LDL low-density lipoprotein cholesterol).

3. Slow down the absorption of sugars and slow down the rise in blood sugar after meals.

4. Help the growth of intestinal probiotics.

Food supplements of water-soluble dietary fiber:

Pectin from fruits and vegetables: apple pulp, banana.

Glucomannan in sticky foods: okra, fungus, and konjac.

Seaweed: kelp, kelp sprouts.

β-Glucan: oats, mushrooms.

Insoluble dietary fiber

The taste is crispy and rough. Including lignin (Lignin) and cellulose (Cellulose) can be digested almost unchanged.

Benefits of insoluble dietary fiber:

1. Increase stool volume.

2. Promote intestinal peristalsis and produce the urge to defecate.

3. Push out feces and shorten the time food residues stay in the body.

4. Reduce the risk of colorectal cancer.

Insoluble dietary fiber food supplements:

The coarser part of the fruit: apple peel.

There are hard-stemmed leafy vegetables: bamboo shoots, cauliflower, sweet potato leaves, etc.

Root vegetables: burdock.

Legumes: soybeans.

Nutritionist Gao Minmin reminds us that it is worth noting that the same food will not have only one type of dietary fiber, but the ratio of water-soluble and water-insoluble fibers is different. Therefore, it is recommended to diversify your intake of fruits and vegetables on a daily basis. In addition to eating two types of fiber at the same time, you can also take in other nutrients.