How to eat breakfast to help with constipation How to eat breakfast to help with constipation

We all know that we should eat a good breakfast. When we get up in the morning, all functions of the body are awakening. Eating a good breakfast in the morning can not only ensure sufficient intake of nutrients, but also help to excrete waste from the previous day. So how can we eat breakfast to have a bowel movement?

How to eat breakfast to relieve constipation

For carbohydrates that provide energy to the brain and are most efficient to use, you need to choose a combination of coarse and fine grains. Fine grains are digested and absorbed quickly, and blood sugar rises quickly. Then you can add some coarse grains, such as corn, sweet potatoes, pumpkin, oats, rye, etc., which contain dietary fiber that cannot be digested, which will promote gastrointestinal peristalsis, promote defecation, and reduce constipation. Add a little coarse grains to breakfast, and a little more for lunch and dinner, and it will be enough!

In addition, you can also add some vegetables and fruits to your breakfast. We need to consume 350g to 500g of vegetables every day, which is an average of 200g per meal, which is almost the amount of a plate. You can make up for it in breakfast. Vegetables provide vitamins, minerals and dietary fiber, which can promote intestinal peristalsis and prevent constipation. Moreover, the energy is not high, which is also beneficial for maintaining a healthy weight.

You are more flexible in the time of eating fruit. It is very healthy to eat it for breakfast or as a snack at 10 o'clock in the morning. It can re-excite the brain.

How to combine breakfast to help with bowel movements

Breakfast should preferably include four types of food: cereals, animal food (meat, eggs, milk), milk and dairy products, vegetables and fruits. If conditions permit, only two or three of them are also acceptable. The combination must also be reasonable.

For example, milk oatmeal porridge + multi-grain cakes + boiled eggs + mixed leafy vegetables + dried tofu + strawberries.

Cereal foods are rich in dietary fiber and vitamin B1, which can absorb water and swell, increase intestinal content, soften stool, promote gastrointestinal motility, and help defecation.

How to eat healthy breakfast in winter

Rich in nutrients

It is best to include staple foods (cereals or potatoes) + protein foods (fish, meat, eggs, milk, beans, etc.) + vegetables and fruits (or nuts). Such a breakfast is rich in nutrition, has sustainable effects on blood sugar stability, and does not easily make you feel hungry or cold.

Hot food

On a winter morning, a bite of warm but not scalding food can instantly warm your body.

Quick method

Fried rice, noodles, dumplings, wontons, vegetable and meat porridge, etc. are nutritious and quick and easy to make. They can be prepared quickly in the morning even if you are in a hurry.