6 types of food that effectively prevent constipation

Although constipation is not a serious disease, it causes headaches for many people. A survey in Japan showed that 50% of women and 25% of men are often troubled by constipation. In this regard, Japan's "MSN" website interviewed nutrition experts and wrote an article pointing out that there are six major types of food that can effectively prevent constipation and you can eat more of them in daily life.

Foods rich in magnesium such as sesame and almonds. A joint study by Japan's National Institute of Health and Nutrition and Women's Nutrition University showed that people with low magnesium intake are more prone to constipation. Magnesium has a laxative and stool-softening effect, and moderate intake can help with bowel movements. Other foods rich in magnesium include peanuts, brown rice, walnuts, bananas, etc.

Foods rich in plant-based lactic acid bacteria, such as kimchi and fermented soy sauce. Lactic acid bacteria can adjust the intestinal environment and eliminate constipation. But lactic acid bacteria are divided into two categories: animal and plant, and it is the latter that can prevent constipation. Because the latter is more resistant to acidic environments than the former, it can reach the intestines alive and take effect, and the survival rate of the latter in the intestines is 10 times that of the former.

Foods rich in oligosaccharides such as asparagus and onions. Oligosaccharides, also known as oligosaccharides, are a type of carbohydrate with a relatively low degree of polymerization. Studies have found that oligosaccharides can increase the bifidobacterium content in breast milk and help adjust the intestinal environment. Other foods rich in oligosaccharides include garlic, coffee, corn, honey, and various soy products .

Foods rich in vitamin C, such as green peppers and kiwis. Vitamin C in the intestine is one of the foods for lactic acid bacteria, which can increase the number of probiotics and thus indirectly prevent constipation. Other foods rich in vitamin C include fresh dates, oranges and green leafy vegetables.

Foods rich in oleic acid, such as olive oil and sunflower oil. Oleic acid has an emulsifying effect, which can soften feces in the intestines and promote defecation. Other foods rich in oleic acid include sesame, peanuts, almonds, walnuts and other nuts.

Foods rich in dietary fiber, such as whole grains and vegetables. Dietary fiber in food is divided into two types: water-soluble and insoluble. The former can soften feces, increase the number of probiotics in the intestines, and adjust the microecological balance in the human body; the latter can absorb water and swell in the intestines, stimulate the intestinal wall, speed up intestinal peristalsis, absorb harmful substances, and excrete them out of the body. Foods rich in these two types of dietary fiber include various coarse grains and beans, such as brown rice, red beans, mung beans, kidney beans, etc., fungi and algae foods, such as fungus, kelp, and button mushrooms, as well as various fruits and vegetables, such as tomatoes, burdock, apples, etc.