Smooth defecation and keep the intestines clean. Most toxins in the human body are excreted through feces, which can ensure smooth defecation, ensure that most toxins can be excreted and maintain good health. In order to defecate smoothly, we must first ensure adequate intake of cellulose. Normal people generally need to consume about 30 grams of cellulose a day, but generally they can only consume less than 20 grams a day. Even if you eat coarse grains, the intake is only about 25 grams, which needs to be supplemented from other foods. Usually, the cellulose content in fine food is extremely low, while the cellulose content in vegetables, fruits and coarse grains is rich, so if you want to increase the intake of cellulose, you should eat more vegetables and fruits. In addition, pectin in fruit will play the same role as cellulose, and eating more is also beneficial.

Seven foods to eliminate stool

Miscellaneous grains rich in dietary fiber are the main force to take waste out of the body.

Like protein and fat, dietary fiber is one of the nutrients. But unlike other nutrients, it is not digested and absorbed when it passes through the gastrointestinal tract. In other words, dietary fiber is only a component of stool.

Among them, insoluble dietary fiber has a strong water absorption effect. It absorbs waste and water and carcinogens around it in the large intestine, so it expands like a sponge to form soft stool. When defecating, it can be excreted smoothly without too much effort.

Water-soluble dietary fiber is sticky and slippery, so it can defecate without hurting the intestinal wall.

In addition, any kind of dietary fiber is the food of intestinal beneficial bacteria, which contributes to the increase of beneficial bacteria.

The daily intake standard is 20-30g.

In order to form a good stool, you should take 20? 30 grams of dietary fiber.

In order to achieve this standard amount, eating miscellaneous grains is one of the ways. Eat less polished white rice and polished white flour, and eat more brown rice, embryo-tooth polished rice, and miscellaneous grains such as corn, millet, barley, wheat bran and wheat flour (the material of black bread).

There are more dietary fibers in root vegetables and seaweed.

Foods containing more fiber include cereals such as brown rice and millet, root vegetables such as burdock and carrot, and seaweed such as beans, potatoes, Sargassum fusiforme and Undaria pinnatifida.

Surprisingly, lettuce, cabbage, cucumber and other vegetables that can be eaten raw are not rich in dietary fiber and are not suitable for treating constipation.

The foods rich in dietary fiber listed in the table should not be partial to one of them, but should be mixed as much as possible to keep a balance.

Water softens the stool and is easy to discharge.

The stool is too hard, and it is easy to bleed when defecating, which often makes people escape defecation. Therefore, it is very important to soften the stool.

In order to soften the stool, it is also effective to drink plenty of water besides taking enough dietary fiber.

The trick is to drink water when you wake up in the morning. 80% of water is absorbed by the small intestine and 10% by the large intestine. Before the body enters an active state, some water will enter the feces. After getting up, after a period of time, water is absorbed by the small intestine. The appropriate amount is two glasses of water (about 500 ml) every morning.

People who can't drink that much water can also drink something with better taste, such as milk and juice. Cold water can stimulate the intestines more than warm water, so it is more effective.

Water promotes intestinal peristalsis.

The key to promoting defecation lies in gastrocolonic reflex.

When the food reaches the stomach, the colon will receive a signal and start crawling. Gastrocolonic reflex is the best period after opening your eyes in the morning. Drinking water at this time can effectively promote reflection.

This does not mean that you can skip breakfast after drinking water to promote intestinal peristalsis. Skipping breakfast will reduce the amount of food fiber in a day, so in order to eliminate constipation, you must eat breakfast well.

Cereals and beans * stimulate the intestines and defecate faster.

Nowadays, it is necessary for us to change our view on the nutritional value of brown rice. Compared with polished rice, it contains four times as much dietary fiber, vitamin b 1 and vitamin E as polished rice.

If cereals and beans are the staple food, the necessary amount to relieve constipation can be guaranteed. People who are not used to eating coarse grains can mix coarse grains with polished white rice. In addition, you can cook porridge with coarse grains at breakfast.

Soybeans can reduce the risk of cancer.

Mung beans, red beans, peas and so on. They are rich in dietary fiber, and you can get enough high-quality plant protein and vitamins from them if you eat them regularly.

By ingesting dietary fiber, the amount of defecation is increased, and the intestine is stimulated, which helps to defecate smoothly and carcinogens can be excreted faster.

Soybean, also known as "vegetarian meat", not only contains a lot of dietary fiber, but also contains oligosaccharides, a food representing lactic acid bacteria, which is beneficial to the intestines.

Intestinal bacteria can be divided into beneficial bacteria and harmful bacteria. In healthy people, beneficial bacteria account for the majority, but if constipation persists, harmful bacteria will dominate and may even produce carcinogens. Eating more soybeans can promote the reproduction of lactic acid bacteria, thus reducing the probability of cancer.

In addition, some people think that soaking soybeans is a very troublesome thing, but it is actually very simple. Soak soybeans in salt water before going to bed at night, and then take them out in the morning and cook them until they can be crushed with your fingers.

The sticky and slippery characteristics of seaweed make defecation not hurt the intestinal wall.

The effective component of seaweed in treating constipation is dietary fiber.

Compared with root vegetables containing more water-insoluble fiber, seaweed fiber is water-soluble. Neither of these fibers can be digested in the intestine. Seaweed fiber swells after being dissolved in water, and its viscosity increases, which can soften stool.

The sliminess of seaweed is due to its polysaccharide content. This tiny water-soluble fiber diffuses into water and forms mucus.

The fiber contained in brown algae such as kelp, Undaria pinnatifida and Sargassum fusiforme is called alginic acid, which is similar to pectin in fruit and glucomannan in konjac.

In addition, agar contained in seaweed and Nostoc flagelliforme is also dietary fiber. Alginate and carrageenan, which have attracted much attention in recent years for their anti-cancer effects, are similar.

Sargassum fusiforme rich in dietary fiber

Among seaweed, Sargassum fusiforme contains more dietary fiber.

Its content is five times that of burdock. In addition, it is rich in iron, calcium and magnesium. Sargassum fusiforme is a five-flavor dish cooked with soybean, oily tofu, radish and lotus root, which can be eaten as a regular dish.

There are two kinds of Sargassum fusiforme: dried and fresh, but the nutritional value is almost the same.

When buying fresh Sargassum fusiforme, it is best to choose the kind with black luster and a certain degree of expansion.

Agar excretes cholesterol with feces.

Agar is made of the same kind of seaweed and is rich in dietary fiber.

The dietary fiber contained in agar is water-soluble, which can form a sticky and water-retaining konjac-like substance in the small intestine, and can wrap excess fatty acids and cholesterol in bile, which can be smoothly discharged together with soft stools rich in water.

Water-soluble dietary fiber will be excreted with feces in agar. Agar is tasteless and pale white, and it is a good balanced diet, which is matched with snacks, meat, fish and vegetables.

Apple can cure constipation and diarrhea.

"An apple a day keeps the doctor away." This is a popular sentence in Europe. It can be seen that apple is a fruit with high nutritional value.

Effective for constipation is the dietary fiber contained in apples, including water-soluble and insoluble.

Water-soluble fiber called pectin has strong water-holding ability and can absorb 30 times the weight of fiber itself. Moreover, the fiber contained in agar will become a sticky component like konjac in the small intestine, and the sticky component in applesauce is pectin.

Experiments show that apple pectin can increase lactic acid bacteria in the intestine, so it can clean the intestine.

Insoluble dietary fiber in apples includes cellulose, hemicellulose and lignin, which can increase the amount of feces.

Apples had better not be peeled.

Pectin is mainly concentrated in and near the skin.

Pectin can not only increase the amount of stool, but also absorb water during diarrhea, so that the stool can maintain a certain hardness.

So don't peel apples when you are constipated, and it is more effective to eat peeled apples when you have diarrhea.

Yogurt * promotes the reproduction of beneficial bacteria and reduces toxins.

Yogurt solidified by adding lactic acid bacteria to milk, like dietary fiber, is an indispensable food for habitual constipation.

After feces that cannot be excreted accumulate in the large intestine, harmful bacteria such as Clostridium will increase. Harmful bacteria will corrode amino acids in the intestine and produce harmful toxins and carcinogens. The lactic acid bacteria used in yogurt production can promote the proliferation of beneficial lactic acid bacteria and inhibit the proliferation of harmful bacteria. At the same time, lactic acid bacteria can also improve immunity and sterilize, making it difficult for Escherichia coli o 157 to reproduce.

But the lactic acid bacteria contained in yogurt will not last long, so you should drink it every day.

There are also yogurt and lactic acid drinks specially fortified with lactic acid bacteria on the market, and these foods have better excretion promoting effect. You can also buy lactic acid bacteria powder from the food store and add it to ordinary yogurt, which can also enhance the effect.

In addition, the bacterial environment in the intestine will change with age. Breast-fed babies, 97% in the intestine? 99% of bacteria are Lactobacillus, which will be reduced to 10%-20% after weaning.

The harmful bacteria in the intestines of the elderly are more dominant than the beneficial bacteria, so people who are older and habitually constipated should eat more yogurt.

Foods rich in oligosaccharides * foods with beneficial bacteria

Oligosaccharides are widely concerned because they can increase lactic acid bacteria.

This ingredient exists in natural foods such as soybeans, honey and onions, and is also called "oligosaccharide". We call glucose and fructose, the smallest unit that cannot be decomposed again, monosaccharides, while oligosaccharides are composed of more than two monosaccharides.

According to the different raw materials, the efficacy and name are different. For example, soybean contains soybean oligosaccharides, and onion, asparagus and burdock contain fructooligosaccharides. In addition, there are lactulose, galactooligosaccharides and so on. They have the same characteristics: they cannot be absorbed by the stomach and small intestine, but they will reach the large intestine where lactic acid bacteria are located and become their food; Food that does not become harmful bacteria that produce toxins in the large intestine.

In order to increase the lactic acid bacteria in the body, it is best to ensure the daily intake of oligosaccharides 5? 10g, which is equivalent to the amount of oligosaccharides contained in an onion. Sweeteners with oligosaccharides on the market can be tried.