Water: Drinking a cup of warm water after getting up in the morning can promote gastrointestinal movement, relieve constipation, help eliminate toxins in the body and increase human metabolism.

Yogurt: Lactobacillus acidophilus and Bifidobacterium lactis contained in yogurt are the main strains of probiotic products, which can prevent and relieve constipation, and it is better to eat yogurt in the morning.

Pitaya: Pitaya is rich in nutrition, containing a lot of water and pectin, low in energy and high in fiber, and very high in water-soluble fiber content. Regular consumption can relieve constipation.

Beans: most beans (lentils, chickpeas, peas, etc. ) is rich in dietary fiber, which can promote digestion and reduce constipation. 100g mature soybean can provide 26% of daily dietary fiber intake.

Radish: rich in dietary fiber, it can promote intestinal peristalsis and relieve constipation.

Prune: Natural prune juice contains water-soluble natural pectin fiber and insoluble plant fiber, which helps to restore motivation and relieve constipation. Eat two prunes a day and drink plenty of water.

Jiaya seed: Jiaya seed has strong water absorption ability, which can quickly expand and become heavier after eating, which is helpful to stimulate intestinal peristalsis, reduce the deposition of toxins in the intestine, promote defecation, and make the stool excreted as soon as possible.

Apples and pears: Apples and pears contain fiber, sorbitol, fructose and a lot of water, which helps to relieve and prevent constipation, and the effect is better after meals.

Wheat: The dietary fiber content is high, which can decompose the body fat. Moreover, the calorie of this food is still very low, which only increases the feeling of fullness. After eating it at ordinary times, it can not only improve constipation, but also lose weight.

Broccoli: Broccoli contains thiophenol thioketone, which is an aromatic organic component, which can strengthen the stomach and promote digestion and reduce the reproduction of harmful bacteria in the intestine. Eating 20g broccoli every day can prevent constipation.

Grapes: rich in fiber and water, you can eat more to relieve constipation.

Kiwifruit: It contains a variety of vitamins, especially vitamin C, and kiwifruit contains a lot of dietary fiber, which can promote gastrointestinal peristalsis and play a role in losing weight.

Blackberry and raspberry: Blackberry and raspberry are garbage scavengers in the human body, which can strengthen the spleen and stomach and prevent constipation.

Whole wheat bread: Whole wheat food is an excellent source of fiber, which can increase the weight of feces and accelerate the passage of food through the intestine.

Vegetable oil: olive oil and linseed oil have mild laxative effect and can relieve constipation.

Fermented kimchi: Kimchi contains probiotics, which helps to improve digestion, reduce constipation and promote lactose digestion.