Constipation refers to poor bowel movements, difficulty in defecation, low bowel movement frequency, or dry and hard stools. Although constipation is not harmful, it often makes people feel bloated, and sometimes it is also a warning sign of some diseases.
Constipation is a common phenomenon in modern people. Busy life, eating over-refined or low-fiber fast food, drinking too little water, not exercising often, and not defecating immediately when the urge to defecate is strong are all common causes of constipation. In addition, bad mood or anxiety, taking certain medicines or nutritional supplements may also cause constipation.
Low bowel movement frequency: lower than the normal bowel movement frequency range.
Difficult defecation: need to force defecation or take a long time.
Too hard stool: dry stool, hard texture, sometimes in small particles or blocks.
Poor defecation: there is a feeling of incomplete defecation, and even if there is a urge to defecate, it cannot be completely discharged.
Abdominal distension and pain: Due to the accumulation of a large amount of feces in the intestine, it leads to poor peristalsis and gas retention.
Loss of appetite: The discomfort caused by the accumulation of a large amount of feces in the intestine may lead to loss of appetite.
General discomfort: Long-term constipation may cause dizziness, fatigue, inattention and other general discomfort.
Dietary fiber
Dietary fiber can promote intestinal peristalsis, shorten the time for food to pass through the intestines, thereby improving constipation symptoms, and reducing the contact between harmful substances and intestinal mucosa, reducing the probability of colorectal cancer. Vegetables, fruits, oats, cereals, nuts, etc. are rich in dietary fiber, and it is recommended to eat more.
Water
Drink 8 large glasses of water every day, especially 1 glass of warm water on an empty stomach in the morning, which has the effect of stimulating large intestine peristalsis.
B vitamins
B vitamins can help the body metabolize fats, carbohydrates and proteins and increase intestinal absorption. If there is no accumulation of feces in the intestine, there will be no constipation. Whole grains, nuts and green leafy vegetables are rich in B vitamins, which can be easily supplemented by taking more or adding them to fruit and vegetable juices.
If constipation lasts for more than 2 weeks, you should see a doctor in time. If constipation is not caused by disease, it can be improved through diet and exercise.
To solve the problem of constipation, first start with eating habits, take 300~500 grams of vegetables and 2~3 servings of fruit every day, and supplement with sufficient dietary fiber. In addition, fruits contain pectin, which can increase the excretion of bile acid, reduce blood cholesterol, and prevent and reduce the probability of cardiovascular disease.
In addition, lactic acid bacteria and Phoebe bacteria are added to yogurt. It is recommended to drink 200 ml every day, which can improve the symptoms of constipation, increase the growth of beneficial bacteria in the intestines, reduce the accumulation of harmful substances, and also help calcium absorption.
Main symptomatic fruits and vegetables: pitaya, grapefruit, apple
Ingredients:
300 grams of pitaya, 200 ml of cold boiled water.
Seasonings:
1 teaspoon of lemon juice and honey each.
Methods:
1. Peel the pitaya and cut it into pieces.
2. Put all the ingredients into a juicer and blend them, pour them into a cup for later use.
3. Add seasonings and mix well.
Why can pitaya honey juice promote gastrointestinal motility?
Pitaya tastes sweet and cool, has the characteristics of high fiber and low calories, and is rich in B vitamins and vitamin C, multiple minerals and chlorophyll and other nutrients. It can help intestinal motility, remove stool, and has the effects of diuresis, clearing the lungs, and relieving heat and thirst.
Ingredients:
2 grapefruits, 1 red apple, 1/4 cup of cold boiled water.
Seasoning:
1 teaspoon of honey.
Method:
1. Wash the grapefruit, cut it in half horizontally, and squeeze it into juice with a juicer; wash the apple and cut it into small pieces.
2. Put the apple and grapefruit juice into a juicer, add cold boiled water and blend them into juice, then pour it into a cup.
3. Add honey and mix well.
Why can grapefruit and apple juice relieve constipation?
Apples are rich in pectin and dietary fiber, which can stimulate the intestines, make the stool soft and excrete smoothly. Grapefruit and apple juice contains organic acids, which will stimulate intestinal peristalsis, have a bowel regulation effect, and can effectively improve constipation.
Ingredients:
100 grams of cucumbers, 2 bottles of Yakult, 120 ml of cold boiled water.
Seasoning:
1 tablespoon of honey.
Method:
1. Wash the cucumbers, peel them, and cut them into small pieces.
2. Put the cucumber pieces into a juicer, add Yakult, honey and cold boiled water, blend them into juice at high speed, and pour them into a cup.
Why can juicy cucumbers promote bowel movements?
Cucumbers cool down and relieve heat, promote fluid production and relieve fever, and have the effects of diuresis, swelling and detoxification. Yakult is a lactic acid bacteria beverage. Drinking it regularly can promote the growth of beneficial intestinal bacteria and strengthen the stomach and intestines. Cucumbers and Yakult juice are simple detoxification foods. Eating them regularly can clear gastrointestinal heat and promote bowel movements.
Ingredients:
4 oranges, 200 ml low-fat milk, 5 grams of tremella.
Method:
1. Wash the oranges, cut them in half, and squeeze them into orange juice with a juicer.
2. Wash the tremella, soak it in water until it swells, chop it, put it in a juicer, add milk and stir evenly, pour it into a cup, add freshly squeezed orange juice and mix well.
Why does fresh orange and tremella juice have the effect of moisturizing and aiding digestion?
Tremella has a delicate and smooth taste and has the effect of purifying the intestines and promoting cell regeneration. Orange contains a lot of vitamin C, which can promote the synthesis of collagen, accelerate the metabolism in the body, and prevent melanin precipitation. It can whiten and resist aging, and help digestion.
Ingredients:
1 banana, 50 grams of pineapple, 30 grams of tomatoes, 150 ml of cold boiled water, 6 to 8 ice cubes.
Seasoning:
1 teaspoon of honey.
Method:
1. Peel the banana and cut into small pieces; peel the pineapple, wash and cut into small pieces, soak in salt water for 10 minutes, remove and rinse; wash and dice the tomatoes.
2. Put the banana, pineapple and tomato pieces into a juicer, add cold boiled water and ice cubes to make juice, pour into a cup, add honey according to personal preference and mix well.
Why can banana, pineapple and tomato juice detoxify?
Bananas are rich in dietary fiber and have a laxative effect. Pineapples contain bromelain that can break down protein; tomatoes are rich in citric acid, malic acid and sugars, all of which have detoxifying and digestion-aiding effects. When you are under a lot of work pressure and your stomach feels bloated, drinking a glass of banana, pineapple and tomato juice can relieve the discomfort.
