What are the four foods that may help relieve daily painful constipation?
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Many people suffer from ' constipation ', which makes it difficult to defecate normally due to stiff stools and decreased intestinal motility.In a 2018 study , '1 in 4 people in the world is chronic. I am complaining of constipation. ' In order to relieve such constipation, it is effective not only to take medicine and exercise, but also to improve your eating habits. Correa Collins, a professor of nutrition at Newcastle University, presents four foods and drinks that can help relieve constipation.
Had constipation? Here are 4 things to help treat it
https://theconversation.com/had-constipation-here-are-4-things-to-help-treat-it-123364
◆ 1: Ingredients rich in dietary fiber
It is said that dietary fiber should be taken to relieve constipation. Dietary fiber is a carbohydrate that cannot be digested or absorbed by the human digestive system. It is said that ingestion of dietary fiber softens stools and improves intestinal function.
Collins recommends ' psyllium ( Plantago ) ' as a source of dietary fiber. Plantain absorbs water in the body and turns into a gel, and fermentation in the colon stimulates intestinal contraction. A comparative experiment published in 2020 found that psyllium was 3.4 times more effective in constipation than wheat bran . 'In addition to psyllium, rye and beans contain fermentable carbohydrates, and whole grain bread and cereals contain abundant dietary fiber,' Collins said.
◆ 2: Kiwi fruit
The dietary fiber of kiwifruit absorbs three times as much water by weight. Eating kiwifruit can be expected to increase the water content of the stool and soften it. Also, soft stools stimulate intestinal contraction, Collins said.
In addition, kiwifruit contains fructans called inulin , which are metabolized by intestinal bacteria, although they cannot be broken down by the human digestive system. Therefore, it has a function to promote the growth of bacteria in the colon. If you don't like kiwifruit, you can substitute green onions, artichokes, onions, Brussels sprouts, white peaches, watermelons, and melons, Collins said.
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However, some studies have shown that fructans exacerbate the symptoms of irritable bowel syndrome , so caution is required depending on the constitution.
◆ 3: Prunes
Sorbitol contained in prunes is said to have the function of increasing the amount of defecation by producing gas and water by being decomposed by bacteria in the body. According to a study conducted on adults suffering from constipation, eating 100 grams (about 10) of prunes a day for 3 weeks resulted in an average of 3.5 bowel movements per week. It was also reported that the subject's stool was moderately soft and had a smooth shape like a sausage rather than a rugged rock-like shape.
by LeoNeoBoy
◆ 4: Water
People tend to think that 'drinking water softens the stool and prevents constipation', but in reality it is said that 'modern people tend to lack daily fluid intake.' .. A 2017 study in the United Kingdom also pointed out that the most common cause of chronic constipation is daily lack of fluid intake, and it is quite possible that constipation is caused by lack of fluid.
Humans excrete 2 to 3 liters of water per day through breathing, sweat, urine and stool, and although they consume water from their daily diet and breathing, they still consume 1.5 to 2 liters of water per day. It is said that you need to drink, and active fluid intake is very important. Collins said, 'Urine straw Please drink water until it turns pale yellow like this. '
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