What to do if you are constipated? These 5 foods will help you get rid of constipation!

Modern people have high work pressure, irregular diet, like to stay up late, and love to eat midnight snacks. In the long run, it will affect the intestinal health and cause constipation. The feeling of constipation will make people feel very uncomfortable, and the whole abdomen will be bloated. I believe everyone must have experienced this feeling. Constipation is so uncomfortable, what can I eat to solve this problem?

Black sesame

Black sesame can moisten the intestines and promote bowel movements. It is a food with very significant health-preserving effects. It can supplement the human body with a large amount of nutrients, moisten the intestines and promote bowel movements, nourish the liver and kidneys, and is especially suitable for people with constipation.

brown rice

This is a very common whole grain, and it also has a good laxative effect. Nowadays, many people suffer from constipation, and one of the most important reasons is that they eat too much refined food. Therefore, it is necessary to increase the proportion of whole grains in the diet. Although the taste of whole grains may be worse, it is very effective in relieving constipation and solving the problem of poor defecation.

Brown rice is rich in vitamins and minerals, and has a comprehensive and balanced nutrition. In particular, it is rich in dietary fiber, which is 6 times that of white rice. Even if you replace white rice with brown rice for only one meal a day, you can still get a lot of dietary fiber. Therefore, people with constipation problems are advised to eat more brown rice to supplement enough dietary fiber, increase intestinal peristalsis, and make defecation smoother. However, you must pay attention to chewing brown rice slowly and thoroughly, and drink more water.

oat

When it comes to relieving constipation, we have to mention oats. Oats are also rich in dietary fiber. According to research, every 100 grams of rice contains less than 1 gram of dietary fiber, but 100 grams of oats contain up to 11 grams of dietary fiber, which is 11 times that of rice. Although dietary fiber cannot be digested and absorbed by the human body, it is the "pillar" of stool. At the same time, it can directly stimulate the intestines and enhance their peristalsis, so it has a very significant effect on the prevention and treatment of constipation.

It is difficult to swallow unprocessed oats alone, so it is recommended to add some oats to the staple food of the three meals a day to replace some ordinary rice, especially at dinner. This way, you can take in more dietary fiber, eat some vegetables, and drink more warm water, which can effectively prevent and relieve constipation.

pear

In addition to its thirst-quenching effect, pears also have a good heat-clearing effect, so they can indirectly relieve constipation. After all, most people with constipation are induced by excessive heat in the body. However, pears are a cold food, so they are not suitable for female patients with constipation during menstruation.

Broccoli

Broccoli is a green vegetable. It contains the most carotene among all vegetables and is also very high in vitamins. In addition, it is an important source of dietary fiber. Carotene is a very good nutrient and a substance necessary for the body. It can improve gastrointestinal function, promote food digestion and absorption, help excrete substances that the human body does not need, and improve constipation. Therefore, people with constipation problems can eat more broccoli.

sweet potato

Sweet potatoes are also high in dietary fiber, which can improve constipation. There are many ways to eat sweet potatoes, such as steaming them and putting them in rice porridge. Sweet potatoes are suitable for breakfast and dinner because they have a good stomach-nourishing effect, so eating them in the morning and evening can protect the gastric mucosa.