What foods can you eat for breakfast to prevent constipation?

We all know that breakfast is an important meal of the day, and it is also a very particular meal. Generally, there are many things to pay attention to and precautions. Try not to eat too greasy food, eat light food, supplement protein, etc. So what can you eat for breakfast to clear your bowels and moisturize your bowels? Let's take a closer look!

What to eat for breakfast to relieve constipation

First of all, oil

Yes, you read that right, fat has a lubricating effect, and if a person's food lacks fat, his risk of constipation will increase.

On the other hand, if you eat a lot of oil, for example, if you drink a few gulps of oil, you are more likely to have diarrhea the next day. This is the lubricating effect of oil.

The second one is polyfructose

There is a kind of thing that is very effective in improving constipation, and you don’t have to drink oil. After all, eating too much oil in daily life will increase the risk of obesity.

This type is polyfructose that is not absorbed by the human body. They can absorb water and keep the stool moist in the large intestine, which relieves constipation and has the effect of moisturizing the intestines and promoting bowel movements.

We often say that honey can moisten the intestines and promote bowel movements, which means that it contains a lot of fructose. Some people do not absorb fructose well, so it can promote bowel movements. However, I do not recommend using honey, after all, honey contains a lot of glucose, a lot of energy, and has great side effects.

The third is vegetables

Vegetables, whether they are water-soluble dietary fiber or water-insoluble, can prevent dry stools. The residue will stimulate intestinal peristalsis and produce the urge to defecate. Frequent bowel movements will naturally reduce the retention time of stool in the body, which will reduce water loss and make the stool less dry and hard.

This can also have a laxative effect on the intestines.

Of course, there are also some ingredients that can cause mild diarrhea. As long as the amount is controlled, they can also play a good role in moisturizing the intestines and promoting bowel movements.

How to eat breakfast to relieve constipation

Eat more foods rich in dietary fiber.

There are many foods rich in dietary fiber, such as fruits and vegetables, whole grains such as coarse grains (wheat bran components have not been finely processed and preserved, such as brown rice, black rice, millet, buckwheat rice, etc.), nuts, and soy foods. Therefore, we can increase the intake of these foods in breakfast. Breakfast must meet the needs of nutrition and energy, and a day's plan begins in the morning. We also prefer to arrange more work and study in the morning, so we should first choose eggs and milk (or dairy products) that are all-purpose. We can do something about staple foods. We can give up the fluffy and soft buns and white steamed buns we used to love to eat, and choose coarse grain steamed buns, coarse corn bread, buckwheat steamed buns, or buckwheat noodles with a slightly rougher taste to supplement dietary fiber intake. Of course, there are many other choices, such as brown rice, coarse grain porridge, nut porridge, etc. We can also choose starchy fruits and tuber vegetables that can provide rich dietary fiber and supplement carbohydrate energy, such as corn, yam, potato, sweet potato, pumpkin, etc.

In addition, we can add about 100g of fruits and vegetables to breakfast to supplement water-soluble vitamins, antioxidants, and minerals. We can also eat some nuts and soy foods, which are rich in dietary fiber and rich in minerals. They can also supplement the intake of unsaturated fatty acids, help prevent cardiovascular and cerebrovascular diseases, improve brain health, and enrich food diversity. The dietary guidelines actually recommend a daily intake of about 30g of soy + nuts.

Dietary tips for bowel movement

1. Drink enough water every day. Under the condition of suitable temperature, suitable humidity, no excessive exercise and good health, the human body needs about 2500 ml of water every day to make up for the loss through skin evaporation, respiration, feces, urination and other channels.

2. Increase the proportion of vegetables. Most vegetables are rich in dietary fiber and have a good laxative effect. Try to prepare vegetables for your three meals a day. For example, spinach, rapeseed, chrysanthemum, konjac products, and some fungus and algae ingredients, such as black fungus, shiitake mushrooms, and enoki mushrooms, all contain considerable dietary fiber. Green leafy vegetables are also high in calcium. The Chinese Dietary Guidelines recommend 500 grams per person per day.

3. In terms of staple food. Use coarse grains, potatoes, etc. to replace refined white rice and flour. Because potatoes are rich in dietary fiber, they can prevent constipation, and their glycemic index is significantly lower than that of white rice, white steamed buns, and white bread. Especially when eaten with dishes, they will not cause a rapid rise in blood sugar after a meal. Almost all potatoes have a strong sense of fullness. When replacing part of the staple food, if you eat them directly until you are full, you actually consume less "dry goods" than eating rice and steamed buns, which is beneficial to reduce body fat percentage, which is also beneficial for patients with three highs. So in summary, choosing the right staple food can kill two birds with one stone.

5. Nuts. Pecans, walnuts, almonds, pine nuts, pumpkin seeds, sunflower seeds and other roasted nuts may cause temporary constipation. Raw nuts that have not been roasted or seasoned are fine, and boiled peanuts will not cause any trouble. The nuts sold in the market that are particularly dry, fragrant, and salty are the most likely to cause dry mouth and constipation.

6. Fruit. Make sure to eat enough fruit every day. The larger the particles of dietary fiber, the better the effect of promoting intestinal movement. The small seeds of plants are typical "large particles" of dietary fiber, which have a stronger stimulating effect on intestinal movement than whole wheat bread. Here I recommend a beautiful fruit - red pitaya, which has a very strong laxative effect.

In short, a reasonable diet and a balanced diet every day, preferably some aerobic exercise every day, and a good adjustment of the mental state can greatly prevent the occurrence of constipation.