More than 5 million people in Taiwan suffer from constipation. Prevent 4 major complications! Nutritionist Cheng Hanyu: 10 must-eat foods that help with bowel movements

According to a survey by the Taiwan Nutrition Foundation, more than 5.25 million people in Taiwan suffer from constipation. Some people often wonder: I drink a lot of water every day, but why do I still have a bloated stomach and discomfort? This is because long-term constipation is very troublesome. Nutritionist Cheng Hanyu said that constipation has many causes, but it is usually related to the food you eat. By correctly consuming the top 10 foods that help with bowel movements, you can achieve bowel movement freedom.

Causes of constipation

The busy life of modern people is often one of the main causes of constipation. In addition, factors such as drinking too little water, lack of exercise, and especially the habit of eating low-fiber foods such as meat and processed soy products are also factors.

4 symptoms of chronic constipation

• <3 bowel movements per week.

• Straining during bowel movements.

• Stools that are lumpy or hard.

•The feeling of an incomplete bowel movement, a feeling of blockage, or even no bowel movement at all.

The busy life of modern people is often one of the main causes of constipation. In addition, factors such as drinking too little water, lack of exercise, and especially the habit of eating low-fiber foods such as meat and processed soy products are also factors.

Constipation has 4 major complications

Constipation generally does not have a significant impact on health, but if not properly treated, it may lead to the following complications:

1. Fecal obstruction.

2. Rectal or sigmoid colon ulcer.

3. Anal laceration.

4. Intestinal volvulus.

10 Foods That Help You Have Defecation

Black Dates

Black dates contain three major ingredients that help defecation:

• Insoluble fiber: increases stool bulk and softens stool for easier excretion

• Sorbitol: poorly absorbed by the human body, retains water in the intestines

• Phenolic compounds: stimulate the growth of good intestinal bacteria

apple

Apples should be eaten with the skin. An apple with skin (200g) contains 4.8g of fiber, which is equivalent to 2 bowls of cabbage.

In addition to insoluble fiber, apples also contain soluble fiber in the form of pectin. After being fermented by intestinal bacteria to form short-chain fatty acids, they can help the intestines absorb water, soften stool, and accelerate excretion.

Studies have found that the natural enzymes and oligosaccharides in kiwifruit can promote gastrointestinal motility. In addition to improving constipation and bloating problems, it also has the effect of stabilizing blood sugar.

kiwi

Studies have found that the natural enzymes and oligosaccharides in kiwifruit can promote gastrointestinal motility. In addition to improving constipation and bloating problems, it also has the effect of stabilizing blood sugar.

Fig

The enzyme in figs is picolin, which can promote peristalsis and soften stool. Studies have found that eating figs regularly can improve constipation.

Citrus

Common oranges, grapefruits, and tangerines are all citrus foods, rich in soluble pectin fiber, which accelerates colon circulation and reduces constipation. There is also a special ingredient called "naringenin", which increases the water content in the intestines and allows feces to be excreted more smoothly.

sweet potato

Sweet potatoes are rich in insoluble fiber, which increases stool volume and aids defecation. Water-soluble pectin helps make stool softer and easier to pass! At the same time, sweet potatoes contain resistant starch, which is a type of starch that is difficult to be absorbed by the small intestine. It is low in calories and is less likely to cause fluctuations in blood sugar. It can also promote the growth of good bacteria in the intestines, increase stool volume and prevent constipation. It is recommended that people with constipation eat 200g of sweet potato a day instead of white rice and noodles to help improve constipation.

Chia seeds

Chia seeds have a very high fiber density and can absorb up to 12 times their weight in water. They form a gel-like consistency after coming into contact with water, which helps soften stool and facilitates excretion. They are suitable for drinking with soy milk or milk.

Flaxseed

Studies have found that in addition to being rich in fiber, flaxseeds can increase stool volume and shorten the time it takes to pass through the intestines. Flaxseeds themselves also have a high oil content, which lubricates the intestines and helps facilitate bowel movements.

Oats have twice the fiber of brown rice and 12 times the fiber of white rice! Studies have shown that adding 7 to 8 grams of oats to the daily diet can replace laxatives to treat constipation.

oat

Oats have twice the fiber of brown rice and 12 times the fiber of white rice! Studies have shown that adding 7 to 8 grams of oats to the daily diet can replace laxatives to treat constipation.

pitaya

Dragon fruit is a very effective food in helping bowel movements. It is rich in dietary fiber, pectin and water. White flesh dragon fruit has more than red flesh and the calories are not high, making it very suitable for people who want to relieve constipation and are prone to edema.

[Nutritionist's reminder]:

If you want smooth intestinal function and no constipation, in addition to eating the right food, drinking 8 glasses of water (1.5L~2L) a day will be more effective!

Nutritionist Cheng Hanyu Facebook