1, get up early a glass of cold boiled water Drink cold boiled water in the morning after waking up. Drink 2-3 cups of cold boiled water after waking up in the morning, that can eliminate constipation. This is because cold water into the stomach after causing the stomach – large intestine reflex, began the peristalsis of the large intestine. Constipation when the water will be absorbed by the body, resulting in the stool becomes dry and hard, drink cold boiled water has a supplement to the stool by the lack of water. 2, eat pears after meals pears fresh and sweet, crispy and juicy, is a kind of fruit that many people love. Pear is rich in vitamin A, B, C, D and E. The vitamin C content of a pear is 10% of the “recommended daily intake”, and the potassium content is also quite a lot. Like apples, it also contains oxidants that keep the body’s cells and tissues in a healthy state. Although the pear is very sweet, but its calorie and fat content is very low, very suitable for people who love to eat sweet and afraid of fat. Pear contains 3 grams of fiber (mostly insoluble fiber) per 100 grams, it is insoluble fiber, which can help prevent constipation and digestive diseases, can purify the kidneys, cleanse the intestines, people with long-term constipation should eat more pears, and help prevent colon and rectal cancer. 3.Vinegar drinking therapy: 30ml (about two tablespoons) of rice vinegar, two tablespoons of honey, stir 3-5 times of water, drink after each meal. Vinegar can promote defecation, but direct drinking will hurt the stomach and duodenum, so drink it after dilution. Those with severe constipation can increase the dose. 4, prune juice Research shows that because of the rich fiber, pectin and its own unique trace elements in prunes, making the consumption of natural prune juice, can effectively promote intestinal peristalsis, increase the number of bowel movements, relieve or prevent constipation. Many scientists have done a lot of research and experiments on the function of prunes in relieving constipation, and although the explanations for the causes are different, the results all prove that prune juice has a unique effect on relieving constipation that cannot be matched by any other food. Prune juice has long been known as the “human scavenger” in Europe and the United States. At the same time, because prune juice can promote bowel detoxification, many women in Hong Kong and Taiwan called it “slim juice”. 5, groundnut groundnut is rich in dietary fiber and oligosaccharides, beneficial colon health. Eat more groundnuts can reduce the plasma cholesterol content, and make subcutaneous fat reduction, to prevent excessive obesity. Because of its large volume, satiety, more will not form over-eating phenomenon. At the same time its fiber in the intestine can not be absorbed, there is a special function to prevent the transformation of carbohydrates into fat, can promote the excretion of stool, improve constipation. 6, oats oats soluble fiber content is high, this soluble fiber can be mixed with water in the intestinal tract to form a gel, a long time to maintain a sense of fullness, while increasing the volume of stool, reduce the retention time of stool. Oat porridge has the effect of laxative, oats can relieve constipation this worry; it can also improve blood circulation, relieve the stress caused by life and work; contains calcium, phosphorus, iron, zinc and other minerals to prevent osteoporosis, promote wound healing, prevent anemia, is a good calcium supplement. Oats contain extremely rich linoleic acid, fatty liver, diabetes, swelling, constipation, etc. also have auxiliary effect. There are oats are flat, sweet, to the liver, spleen, stomach meridian; with the effect of liver and stomach, for liver and stomach disharmony caused by less food, poor, poor stool, etc.. 7, apples, as the saying goes: an apple a day without seeing a doctor. Apples are very nutritious, eat apples to lose weight can also promote gastrointestinal peristalsis, easy to eliminate feces, a relaxed. Apples contain special pectin ingredients, this pectin belongs to soluble fiber, not only can promote cholesterol metabolism, effectively reduce cholesterol levels, but also promote fat out of the body. It is also rich in fiber, which helps excretion. Apples are rich in nutrients, and not high in calories, is a good help to defecate weight loss food. 8, rub the abdomen to effectively cure constipation The specific practice of rubbing the abdomen is: get up and empty the urine, drink 300-500 ml of cool water. Standing, feet shoulder-width apart, relaxed body, the right hand palm on the right lower abdomen, the left hand palm on the back of the right hand, from the lower abdomen massage up to the right quarter rib, push the left quarter rib, and then massage down to the left lower abdomen. Along the clockwise direction repeatedly massage 30-50 times, massage without too much pressure, just gently massage can be. At first the effect may not be great, as long as you adhere to this method, 10 days after the effect can be seen. Adhere to do once a day, 30 days later can completely achieve the effect of normal bowel movements on their own.