According to nutritionists, pumpkin contains insoluble dietary fiber, which can promote gastrointestinal motility, water expansion, increase stool volume, reduce stool time in the intestine, prevent hemorrhoids, constipation and colorectal cancer. (Picture taken from freepik)
[Health Channel/Comprehensive Report]Modern people are sedentary for a long time, coupled with an unbalanced diet, many people suffer from constipation. In this regard, a dietitian said that soluble dietary fiber can increase good intestinal bacteria and soften stools, such as oatmeal, mushrooms, and fruits; insoluble fiber can promote gastrointestinal motility, prevent hemorrhoids, and prevent the risk of colorectal cancer. Foods such as brown rice , whole grains, leafy vegetables, so to improve constipation, eating fruits and vegetables is not enough!
Nutritionist Huang Yuling posted on Facebook “Dietitian Zoe by the SeaThe article pointed out that if you have an unbalanced diet, sedentary work and rest, too much pressure, habit of holding back your bowels, side effects of drugs, and illnesses in your life, constipation can be caused. In addition, constipation can be determined according to the Bristol Stool Classification (see image below).
Please read on…
Bristol Stool Classification. (The picture is taken from Huang Yuling Fan Special)
How to relieve constipation? Huang Yuling said that you can eat more foods containing dietary fiber; don’t just eat pure boiled water, it is recommended to have oil at every meal, because oil has the effect of lubricating stool; eat fermented foods in moderation, such as yogurt, yogurt, kimchi, etc. , it can increase the good bacteria in the gastrointestinal tract; the last water is very important, because 70 to 80% of the stool is tested for water, if the stool is very dry and hard, it means that it is dehydrated.
As for why you should eat more fiber-rich foods? Huang Yuling said that dietary fiber can be divided into two types: water-soluble and non-water-soluble, and have different effects.
Water-soluble dietary fiber:It can reduce low-density lipoprotein, increase satiety, increase good intestinal bacteria, soften stools, and avoid excessively hard stools. Foods such as oats, okra, fungus, mushrooms, kelp, fruits.
Insoluble dietary fiber:It can promote gastrointestinal motility, absorb water and expand, increase stool volume, reduce stool time in the intestine, prevent hemorrhoids, constipation and colorectal cancer. Foods such as brown rice, sweet potatoes, squash, whole grains, beans, and leafy vegetables.
Huang Yuling reminded that in addition to changing the diet, it is also recommended to exercise regularly, which can promote gastrointestinal motility; three meals are regularly rationed to detect whether constipation occurs; squatting on the toilet every day, do not take laxatives or pouring enzymes, because it is easy to make the intestines. lose its original effect.
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