"Doctor, I have been trying to drink honey water and eat bananas, but constipation still won’t let me go!"
"I drank yogurt for the two days when I was constipated, but the effect was not average!"
"Drink black coffee! My colleague has diarrhea when he drinks black coffee! "
In fact, these diets are really common for relaxing bowels and relieving constipation, and even useless to some people.
1. These four "legendary" laxative foods are not effective.
1. honey water
"Drinking a cup of honey water first in the morning on an empty stomach can promote bowel clearing and defecation", which is deeply accepted by many people and has formed a habit. However, some people feel "laxative" after drinking honey water, but others feel useless.
In fact, some people think that "honey can relieve constipation" because honey contains a lot of fructose, and the human body absorbs fructose slowly. After drinking a lot of honey, on the one hand, the osmotic pressure in the intestine will increase, and water will enter the intestine, which will make the feces moist and easy to have diarrhea; On the other hand, some fructose will be converted into organic acids under the action of colon bacteria, which will stimulate the intestine, accelerate intestinal peristalsis and promote defecation.
In other words, most people who "defecate" after drinking honey water are actually diarrhea caused by fructose intolerance. For this kind of people with fructose intolerance, eating honey often will affect the normal function of the intestine.
Step 2: bananas
Bananas do have the effect of relaxing bowels and helping defecation, but not all bananas have this effect, only mature bananas have this function.
Eating dietary fiber can help to relieve constipation, and ripe bananas contain a lot of water-soluble plant fiber, which does have a laxative effect when it reaches a certain amount.
There are still some hard "young" bananas in the surrounding vegetable markets and fruit shops, but if you eat this kind of banana, you can’t achieve the effect of defecation at all. Because young bananas contain tannic acid, they not only have no effect on relieving constipation, but are easy to aggravate the symptoms of constipation.
Step 3: yogurt
Yogurt is rich in probiotics, which can really regulate intestinal flora and help relieve constipation. People with long-term chronic constipation can drink yogurt for a long time, and it is also suitable for people who drink milk and have loose bowels.
But don’t expect to run to the toilet immediately after drinking yogurt! Yogurt is not a laxative, and the laxative effect of drinking yogurt temporarily can be said to be basically equal to zero. Therefore, it is suggested that people with constipation tendency may insist on drinking yogurt for a long time before slowly seeing the effect.
4. Black coffee
"My personal test is effective. I run to the toilet when I drink American!" Some related studies have found that people who drink coffee have a lower probability of constipation than those who don’t drink coffee, and about 29% people drink coffee to have a laxative effect. This may be related to the fact that coffee can promote gastrin secretion, stimulate intestinal activity and enhance intestinal motility.
However, the laxative effect of coffee completely varies from person to person. Some people drink it immediately, while others have no response. There is no need for people who are not used to drinking coffee to drink it in order to make themselves poo-poo. Other people’s personal tests are effective, but they may not be useful to themselves.
2. These four fruits have good laxative effect.
Foods with high dietary fiber content can promote gastrointestinal peristalsis, and many fruits can. Here are some examples of killing bananas!
1. pitaya
Pitaya is rich in dietary fiber, pectin and oligosaccharides, which can not only promote the formation of stool, but also benefit the regulation of intestinal flora. The crude fiber of black pitaya seeds is as high as 13%, which can not be digested and absorbed by intestinal tract, just to stimulate intestinal peristalsis and help defecate.
Both red hearts and white hearts are rich in dietary fiber and have laxative effect. Red hearts have higher sugar content, sweeter taste, slightly higher minerals and higher prices than white hearts, so you can choose according to your preferences and needs.
2. prune
Prunes are really a good helper for relaxing bowels. Natural prune juice contains water-soluble natural pectin fiber and insoluble plant fiber. The combination of these two fibers can increase intestinal peristalsis, soften intestinal excreta, increase the number of defecation, and accelerate the emptying of intestines and relax the stomach.
Even if you can’t buy fresh prunes, the dietary fiber content and sorbitol content of dried prunes are also high, and the effect of laxative eating dried prunes may be better than fresh prunes!
3. Avocado
Avocado is really a good fruit. From the perspective of laxative, the dietary fiber content is the best among fruits. The dietary fiber content of 100 grams of avocado is as high as 6.7 grams. More importantly, the soluble dietary fiber content of avocado is also high, which can increase the water content of stool, so that the pulled stool is less dry and more smooth.
However, it should be noted that avocado has a lot of fat content. If you eat too much, be careful that the calories exceed the standard!
4. Kiwifruit
At present, many studies at home and abroad have proved that kiwifruit has the function of relaxing bowels. Among them, a small-scale randomized trial published in 2021 showed that eating two kiwifruits a day can reduce constipation and bloating. From the composition point of view, the dietary fiber content of kiwifruit is relatively rich, which naturally helps to relieve constipation.
3. These foods can also help relieve constipation.
In addition to the fruits above, there are also these foods that can help relieve constipation.
1. Potatoes: such as sweet potato, potato, yam, taro, etc.
2. leafy vegetables: celery, kale, sweet potato leaves, broccoli, garlic shoots, etc.
3. Fungal algae vegetables: Flammulina velutipes, Tricholoma, Lentinus edodes, Auricularia auricula and other fungus algae vegetables.
4. Amorphophallus food: Amorphophallus powder, plain hairy belly
5. Cooked beans: black beans, kidney beans, green beans, flower beans, soybeans and so on.
6. Cooked miscellaneous grains: rye, bran, etc.
In addition, it should be noted that eating too much of some foods will indeed increase the difficulty of defecation, such as leeks and mutton, which will easily make the stool dry and aggravate constipation, as well as spicy, dry-fried, fried and grilled foods. If you are annoyed with taking a large bowl recently, it is recommended to quit.
4. Do more to relieve constipation.
Mastering a good diet structure, choosing the right food category and taking enough vegetables, fruits, water and whole grains are the basis for healthy people to prevent constipation and treat constipation patients.
In fact, it is very important to prevent constipation and relieve constipation by drinking more water. The water in the stool accounts for about 25%. When the body is short of water, too much water in the stool will be absorbed by the large intestine, resulting in dry stool and even constipation. Clinically, some patients with mild constipation can be relieved obviously by drinking more water.