★ Fruit

Liu said that most fruits are rich in dietary fiber and water, so it is suggested to choose the following seasonal fruits as diet foods:

Kiwifruit: Kiwifruit is rich in dietary fiber and oligosaccharides, which can increase water retention and soften feces. Its unique sulfur-containing protein decomposition? It can also promote intestinal peristalsis. Two kiwis can provide the daily vitamin C, and the calories are only 80 calories. If you eat too much, you won't get fat. Kiwi can also improve sleep and make people feel happy.

■ Banana: rich in dietary fiber and fructooligosaccharides, which is beneficial to the growth of beneficial bacteria in the intestine. Beneficial bacteria will produce some organic acids during reproduction, which can stimulate intestinal peristalsis and improve constipation.

■ Pineapple: It is rich in sugar, enzymes, vitamins and dietary fiber, as well as nutrients such as calcium, phosphorus, iron and carotene. Fiber can moisten the intestines and relax the bowels, pineapple protein? Can help protein decompose, and is beneficial to digestion and intestinal health.

■ Pitaya: It is rich in fiber and pectin, which helps to keep water, help digestion, strengthen stomach, moisten intestines and relax bowels, and also contains vitamins A, C, B 1, B2 and carotene.

■ Mango: rich in dietary fiber, carotene, vitamin C, B 1, B2 and minerals such as calcium, phosphorus, iron and potassium. Dietary fiber can help digestion, gastrointestinal peristalsis and prevent constipation. In addition, it is rich in beta carotene, which can help protect eyes.

★ Vegetables and Roots

As for summer vegetables, Liu proposed the following:

■ Bamboo shoots: The crude fiber contained in bamboo shoots is very high in vegetables, which can stimulate intestinal peristalsis, soften feces and help them to be discharged, and reduce the time for feces to stay in the intestines. And because it grows underground and has no pesticide residue, it is a very healthy food.

■ Burdock: Burdock has the most dietary fiber content in all root vegetables. Inulin is a special oligosaccharide, which will not be absorbed by human body, but it is the best food for probiotics in the intestine, which can increase the number of probiotics in the intestine, stimulate intestinal peristalsis and regulate intestinal function.

■ Luffa: It has the functions of reducing fire, clearing heat and benefiting intestines, and contains a lot of water, fiber and viscous liquid. It is an excellent vegetable for relaxing bowels and relieving summer heat.

■ Sweet potato: rich in antioxidant nutrients-S carotene, vitamin C and fiber. Steaming or baking skin after washing is a popular way to eat recently, which can promote gastrointestinal peristalsis, help prevent constipation and keep the intestines unobstructed.

★ Appropriate intake of lactic acid bacteria

In addition, Liu Jiaoshou also suggested that dairy products rich in lactic acid bacteria can be properly ingested, because lactic acid bacteria can promote the reproduction of beneficial bacteria in the intestine, increase beneficial bacteria, reduce harmful bacteria, reduce the production of toxins, achieve the effect of strengthening gastrointestinal function, and also increase the weight of feces and purify the intestinal environment. However, it is necessary to pay attention to whether the product has added too much sugar or additives, so as not to increase the burden on the body.

★ Water soluble fiber

In his daily diet, Liu suggested eating more whole grains, such as brown rice, oats and whole wheat. In addition, cold days rich in fiber and pectin, konjac with high water content, and foods such as Ai Yu and Cao Xianguo jelly, which are often eaten in summer, are rich in water-soluble fiber, which can soften feces and slow down constipation, and are all good choices.

In addition to paying attention to diet, Liu stressed that constipation can be prevented in all directions only by developing a good regular life schedule, adequate sleep, daily intake of 1500-2000 cc of water and regular exercise habits.

Definition of constipation

The so-called constipation means that the number of defecations is less than 3 times a week, and the feces are hard and granular, which is not easy to discharge. These feces stay in the intestine for a long time, which makes the feces or toxins contact with the intestinal wall for a long time, which is easy to increase the probability of intestinal diseases.