Do you know the four main causes of constipation? Which foods are good for treating constipation

Constipation is a common physical disease in life, but some people's long-term constipation will lead to physical discomfort, serious harm to the health of the body, long-term constipation requires active treatment, let's take a look at the four main causes of constipation? The best way to treat constipation is diet, which foods are good for treating constipation?

Which foods are good for treating constipation

pear

Pears can also help relieve constipation, didn't you think of it? Pears are hydrated, sweet, and contain a lot of fructose. Fructose is a substance that is difficult to be digested and absorbed by the stomach and intestines, so it can help constipation after eating. You can eat it directly with the skin or boiled into sugar water.

apple

After constipation, we can eat apples, apples are rich in dietary fiber, and eating them regularly can increase our gastrointestinal peristalsis. The pectin contained in apples can be quickly fermented into short-chain fatty acids by bacteria in the intestines, which can carry water to the intestines and relieve constipation.

Citrus fruits

There are many citrus fruits, such as oranges, grapefruits, kumquats, etc., they all contain a lot of pectin, and pectin is a substance that can promote bowel movements, so friends with constipation should often eat citrus fruits to promote intestinal peristalsis.

Spinach and other greens

In addition to being rich in fiber, green vegetables also contain a lot of vitamins. Green vegetables are a food that is easily digested and absorbed, and when they enter the intestines, they can increase the weight of the stool, which is more conducive to bowel movements. All leafy greens are highly recommended, including baby greens, mustard greens, Chinese cabbage, spinach, and more.

sweet potato

Sweet potatoes contain a lot of dietary fiber, and dietary fiber is also an ingredient that can help intestinal peristalsis and relieve constipation. Similar to sweet potatoes, there are also taro, purple potatoes, etc., which also have the effect of relieving constipation. When eating, Xiaobian recommends that you eat it directly steamed, which is a relatively healthy way to eat.

linseed

Rich in soluble and insoluble dietary fiber, which is good for our digestion. When fermented by soluble fiber bacteria, short-chain fatty acids are produced, which can promote gastrointestinal motility. Flaxseed can be added to yogurt and mixed in bread and cakes, but it is not recommended for pregnant and breastfeeding women because it stimulates menstruation.

There are four main causes of constipation

Unhealthy eating habits

Overeating and eating a small amount of food are the main causes of constipation. Overeating causes us to consume more food than our body can load, clogging the intestines; If we eat less food, then we don't have enough fiber and vitamins in our body to stimulate bowel movements, leaving food scraps in the body.

Drug effects

The use of some drugs is a cause of constipation, mainly if you often use drugs that stimulate the stomach and intestines, which will make the intestinal lining lose its irritability, many people will not feel anything when defecation, and then it is easy to have constipation, so we should take less drugs in normal times.

Poor bowel habits

Some people have bad habits when we have a bowel movement, such as playing with our mobile phone, because this behavior will increase our bowel movement time. The main thing is that it can be distracted or have relatively large mood swings, and it doesn't matter if it lasts once in a while, but if it goes on all the time, then it will lead to habitual constipation.

Habit adjustments

If we have frequent constipation, we must develop the habit of defecation on time, and doing so for a long time will also make our stomach form a conditioned reflex, and when the time comes, the stomach will give itself a hint of the situation of bowel movements.

How to prevent constipation

Mood adjustment

We should also maintain a good mood and adjust our mood. If there is a situation of excessive anxiety and worry, it is likely to lead to stagnation of qi and constipation. Friends who suffer from constipation should see more peaceful things in normal times. Be open-minded and don't get angry. This is a good way to relieve constipation.

Increase your fiber intake

A good way to prevent constipation is likely to be to eat more fiber each day through your diet, which can help reduce pressure in your colon. Good food sources of fiber are apples, bananas, barley, carrots, oats, vegetables, etc.

How can I get more fiber from my diet? Do not peel fruits and vegetables unless absolutely necessary. Whenever possible, eat plenty of raw vegetables, such as salads. Eat a whole-grain cereal early, such as oatmeal, and top it with berries or raisins.

Although constipation is very common, it is also a very uncomfortable disease, usually bad eating habits such as overeating, small amount of food, etc., bad bowel habits while playing with mobile phones to defecate, and the influence of drugs, if you want to relieve constipation, we must pay attention to avoid, in addition to eat more bananas, vegetables, etc. to prevent the occurrence of constipation, and when necessary, we must seek medical treatment in time.