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There are many causes of constipation, of which the common causes are not drinking enough water, not exercising enough, not exercising, eating too much stress, etc. Tnhelearning.edu.vn invites you to refer to the 10 general articles Here are some effective laxative foods to help prevent constipation!
According to hellobacsi page, medical consultation doctor Nguyen Thuong Hanh – Bac Ninh Provincial General Hospital, fiber has a great role in preventing constipation. One of the foods high in fiber is chia seeds. According to the American Institute for Health Research published, chia seeds are especially rich in fiber, in 28 grams contain up to 11 grams of fiber.
The fiber in chia seeds when entering the intestines will make the waste softer and more porous and make it easier to pass out.
According to hellobacsi page for medical advice, Dr. Nguyen Thuong Hanh – Bac Ninh Provincial General Hospital, flaxseeds contain a lot of omega 3, they are very useful in treating colitis, improving symptoms of constipation very effectively. .
In addition, flaxseeds are also rich in fiber, which is good for the digestive and excretory systems. According to research from the University of New Mexico (USA), a tablespoon of about 10 grams of flaxseed provides 2 grams of insoluble fiber, plus 1 gram of soluble fiber.
Berries such as strawberries, blueberries, raspberries, etc. have a relatively high fiber content, so berries are always the first choice in natural methods of preventing constipation. In addition, berries have natural laxative properties that are good for the digestive system.
More specifically, in 152 grams of strawberries contains 3 grams of fiber. When you eat 148 grams of blueberries, you will get about 3.6 grams of fiber and 7.6 grams of fiber for a 144-gram serving of raspberries.
According to Healthline, women need about 25 grams of fiber per day. Meanwhile, this figure in men is 38 grams. Ingesting the recommended amount of fiber, your body has more strength to prevent chronic diseases related to the digestive system.
Kinds of bean
Legumes including chickpeas, lentils, peanuts… contain a lot of fiber. The rich amount of fiber in beans helps stimulate the digestive system and laxative very well. People with constipation are advised to include beans in their daily meals.
Eating legumes can help increase the body’s production of butyric acid, a short-chain fatty acid that can act as a natural laxative. It also acts as an anti-inflammatory to reduce inflammation in the intestines, which in turn helps in the prevention of certain digestive disorders and constipation.
Yogurt is a naturally fermented dairy product. It contains probiotics, a type of beneficial gut bacteria with many health benefits, including improved immune function and improved digestive system health. During the fermentation process, some of the protein in yogurt is broken down into amino acids, and powdered sugar is converted into lactose, which stimulates digestion.
In addition, yogurt is also anti-inflammatory and antibacterial. Therefore, people with intestinal diseases or constipation are often advised to consume yogurt regularly.
Castor oil has long been used as a natural laxative in folk medicine. Castor oil is extracted from castor beans. According to nutritionists in the Netherlands, castor oil is rich in ricinoleic acid, which has an extremely effective laxative effect.
The ricinoleic acid present in castor oil helps to increase the movement of intestinal muscles to induce peristalsis, thereby improving the function of the digestive system. One study found that castor oil could reduce symptoms of constipation by softening stools, reducing straining during bowel movements.
Green vegetables such as spinach, kale and cabbage… have the effect of improving constipation. Green vegetables provide an abundant amount of vitamins, minerals and fiber with a relatively few calories.
The main ingredient in many laxatives today is magnesium, and green vegetables are one of the magnesium-rich foods that contribute to the softening mechanism of stools to make the process of defecation easier. Information in the health journal Healthline states that consuming green vegetables is one of the effective ways to relieve constipation.
Honey has good antibacterial and anti-inflammatory effects, very often used in medicines to treat diseases of the digestive tract such as: colitis, duodenitis … In addition, honey also contains many amino acids to help the sugar system. bowels work better, bowel movements are easier, colitis and constipation are very effective.
In addition, honey is also a powerful prebiotic, which helps nourish the beneficial bacteria that live in the intestines, supporting digestive health.
Kiwi fruit has been shown to have laxative properties, which is a convenient way to relieve constipation. Nutritionists recommend that people with constipation should eat kiwi regularly, because in 177 grams of kiwi contains up to 5.3 grams of fiber, vitamins and minerals that are very good for the digestive system.
In addition, kiwi fruit also contains pectin, an active ingredient that has been shown to have a natural laxative effect. It works by increasing the movement of the digestive tract to stimulate bowel movements, limiting constipation.
Aloe vera is often used to treat constipation. Aloe vera contains compounds called anthraquinone glycosides, which draw water into the intestines and stimulate the movement of the digestive tract.
One study confirmed the effectiveness of aloe vera by creating a preparation using celandine, plantain, and aloe vera. They found that the mixture could effectively soften stools and increase the frequency of bowel movements in people with constipation.
Notes when using natural laxatives:
- Choose clean food: You should choose clean food, ensure its origin, origin and full shelf life.
- Lean processing: You should prioritize boiled and steamed dishes to retain nutrients in food. Avoid using a lot of cooking oil, chili powder, because they can make your constipation worse.
- Limit foods that cause indigestion: People with apple disease also need to limit foods that cause indigestion such as fried foods with a lot of fat, fast food, caffeine …
- Eat in moderation: Do not eat too many laxative foods every day. Balance nutrition, divide each meal evenly, you should pay attention to adding enough food to your body, avoiding constipation turning into diarrhea.
- Do not eat legumes at night: You should not eat legumes at night to prevent bloating.
Above are 10 natural foods that help laxatives, good for digestion. Hope the article is useful and can help you better understand the foods that help prevent constipation!
Buy beans at Tnhelearning.edu.vn to use in treating constipation
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