What should women eat if they suffer from long-term constipation?

I believe that everyone has the problem of constipation to some extent! Constipation is not a disease, but it can make people feel uncomfortable. We all understand the phenomenon of loss of appetite and poor excretion, which should be very troublesome. Dietary adjustments have now been accepted by more and more people, because there has been a saying among the people since ancient times that medicine is three-part poison, and people still have a certain psychological pressure on hospital medicines. So, what should you eat if you have constipation?

6 foods to keep you away from constipation

1. Foods rich in magnesium, such as sesame and almonds

Research from the Japan Institute of Health and Nutrition shows 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.

2. Foods rich in plant 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.

3. 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.

4. 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.

5. 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.

The above is the experts’ summary of knowledge on what to eat for women with long-term constipation. I hope that friends who have this phenomenon can adjust their daily routines and develop good living habits based on the above suggestions. Pay attention to your usual eating habits, eat more light foods, and maintain a happy mood.