Constipation is a common problem in modern people. In addition to defecation difficulties caused by diseases, stress, and drugs, constipation is often caused by lifestyle habits. Some foods can improve constipation, but eating more foods can cause constipation or worsen symptoms.
Habits that make you constipated
In general, fewer than 3 bowel movements per week, difficulty in defecation (including pain or exertion), very hard stools, or a lack of cleanness, if any of these symptoms represent constipation.
Concentric medical system nutritionist Yang Sihan pointed out that there are three types of lifestyle habits that can lead to constipation: fewer fruits and vegetables, less water, and less exercise.
Too little fruits and vegetables, insufficient fiber intake, and insufficient water intake can not stimulate the normal functioning of the stomach and intestines; sedentary and less exercise, so that the intestines rarely persists, can also cause constipation.
6 types of food, eating too much can cause constipation
Constipation can also occur if you eat too much of the following foods:
Meat
Meat is rich in protein but very little fiber. If you are used to eating more meat and eating fewer fruits and vegetables, you will have constipation.
Unlike white meat such as poultry and fish, red meat usually contains more saturated fat. A study published in the Journal of Neurogastroenterology and Exercise in 2015 pointed out that the intake of saturated fats (fat, lard, tallow) in the diet was significantly positively correlated with the incidence of constipation. Therefore, red meat is thought to increase the likelihood of constipation.
Fried food
Fried foods such as fried chicken and french fries have a high-fat content, which can lengthen the intestinal digestion time, and there is not enough fiber to promote intestinal peristalsis.
3. White rice, white noodles, and white toast
After refined processing, the bran and germ parts are removed during processing, and nutrients and fiber are reduced. Therefore, you can eat whole-wheat toast or brown rice with more fiber to help defecate.
Eating too much refined grains and seldom consuming fiber can easily cause constipation.
Processed food
Most processed foods such as cakes and biscuits contain a large amount of refined sugar, white flour and oil, and the fiber content is also very low. Eating too much can not only make you fat but also constipation.
5. High Tannin Fruit
Eating too many tannic acid-containing fruits can cause constipation, such as astringent persimmons. Because tannic acid reduces the intestinal secretion of digestive juices and inhibits intestinal peristalsis.
Unripe green bananas also contain a large amount of tannic acid, so wait for the bananas to mature before eating. Ripe bananas can help defecate.
6. Excessive dietary fiber
Lack of dietary fiber can cause constipation, but it can also occur if you consume a lot of dietary fiber. The recommended intake of dietary fiber is 25 grams daily. A sufficient amount of dietary fiber will help the growth of intestinal bacteria, and help the formation of stool and intestinal peristalsis. At the same time, it needs sufficient water and oil to moisturize the intestine and help Defecation.
Therefore, when ingesting more dietary fiber foods, you should also add more water and a good amount of good oil at the same time. Yang Sihan pointed out that some people are prone to constipation when they eat an oil-free diet in order to lose weight.
3 ways to reverse constipation and promote bowel movements
"Vegetables 5, 7, 9" diet
Consuming a sufficient amount of fruits and vegetables can prevent constipation, but how much is enough to eat?
Yang Sihan suggested that according to the "Fruit and Vegetable 579" diet law promoted by the Taiwan Cancer Foundation, different portions can be taken according to gender and age.
Children under the age of 12 need to consume 5 servings of fresh vegetables and fruits per day, including 3 servings of vegetables and 2 servings of fruits; after the age of 12, women should consume 7 servings of fruits and vegetables, including 4 servings of vegetables and 3 servings of fruits; men should eat enough daily 9 servings of fruits and vegetables, including 5 servings of vegetables and 4 servings of fruits.
After getting up, get 500cc of warm water
Ordinary warm water is good medicine to prevent constipation. Drinking more plain water can promote the excretion of urine, sweat, and feces, remove waste from the body, and prevent urinary tract inflammation.
Adults should drink enough 1500 to 2000cc of water daily. Especially after getting up in the morning, my body is thirsty all night. At this time, it is best to drink a cup of warm water of 500cc to let the water awaken the intestines and help discharge the abdominal waste.
Massage the large intestine clockwise
When constipation occurs, Yang Sihan suggests massaging the stomach clockwise to help defecate.
The massage method is as follows: centering on the navel, divide the abdomen into five points, including the lower right, upper right, upper, upper left, and lower left.
The principle is that the large intestine starts at the right lower abdomen and ends at the left lower abdomen, so a clockwise massage helps push the stool to the exit.
The large intestine begins in the right lower abdomen and ends in the left lower abdomen, so a clockwise massage during constipation will help push the stool to the exit.
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