Constipation in the elderly, what to eat is good to help with bowel movements

Constipation is a common problem for the elderly, and long-term constipation can have a great impact on the physical health of the elderly. A reasonable diet can help the elderly improve the symptoms of constipation and promote bowel movements. So, what is good to eat for constipation in the elderly to help with bowel movements? This article will introduce the following aspects.

1. Eat more foods rich in dietary fiber

Dietary fiber refers to a class of carbohydrates that cannot be broken down by human digestive enzymes and cannot be absorbed and utilized by the human body.Dietary fiber is divided into water-soluble fiber and insoluble fiber. Water-soluble fiber can promote intestinal peristalsis, increase stool volume, and help with bowel movements; Insoluble fiber can increase the firmness of the stool and help with bowel movements. Foods rich in dietary fiber include: brown rice, whole wheat bread, oats, vegetables, fruits, legumes, etc.

2. Eat more foods rich in probiotics

Probiotics refer to bacteria that are beneficial to the human body and can help improve the structure of intestinal flora and regulate intestinal function. Studies have shown that probiotics can promote intestinal peristalsis and improve constipation symptoms. Foods rich in probiotics include: yogurt, fermented milk, sauerkraut, kimchi, tofu, etc.

3. Eat more foods that contain a lot of water

Water is an important part of the human body, and adequate water intake can help soften stool and promote intestinal peristalsis, thereby improving constipation symptoms. Foods that contain a lot of water include: water, soups, fruits, vegetables, etc. The elderly should ensure adequate water intake every day, and it is generally recommended to drink more than 2000 ml of water per day.

4. Eat more foods rich in oils

Moderate fat intake can help soften stools and promote bowel movements.Foods rich in oils include: vegetable oils, nuts, animal fats, etc. The elderly can consume an appropriate amount of oil every day, and it is generally recommended to consume about 25 grams of oil per day.

5. Reasonable combination of protein intake

Protein is an important part of the human body, and moderate protein intake can promote intestinal peristalsis and improve constipation symptoms. Protein-rich foods include: lean meat, fish, eggs, milk, soy products, etc. The elderly should ensure an appropriate amount of protein intake every day, and it is generally recommended that the daily protein intake is about 1 gram per kilogram of body weight.

6. Eat less foods that are easy to cause constipation

Some foods are easy to cause constipation, and the elderly should try to eat as little as possible. Such foods include: high-fat foods, high-sugar foods, high-salt foods, excessive fine grains, etc.

Constipation in the elderly can be improved by a reasonable diet. In terms of diet, the elderly should eat more foods rich in dietary fiber, probiotics and water, moderate intake of foods rich in oil and protein, and less foods that are easy to cause constipation. At the same time, the elderly should also pay attention to maintaining a good daily routine, develop the habit of regular bowel movements, and exercise moderately to promote intestinal peristalsis and improve constipation symptoms.