1, with grains and roots as the main food: brown rice, germ rice instead of white rice cooked on weekdays, if you can add oats, barley and other nutritious grains better; to eat bread, noodles, it is advisable to choose whole wheat products. In addition, sweet potatoes, potatoes and other roots and tubers laxative effect is also excellent. 2, more beans instead of meat to replace meat with beans and their products (such as tofu). The effect of high fiber, cholesterol-free and antioxidant can be received, and soy milk and soy milk (grinded beans into powder and mixed with milk) is also a great laxative drink. 3, often eat dairy products milk is a natural laxative. If constipation patients drink 150-200 CC of milk before bed, the next morning will be easy to produce stool. In addition, you can also eat more yogurt, cheese, yogurt and other fermented dairy products to supplement the probiotics, adjust the gastrointestinal function. 4, avoid fat deficiency many beauty women always respect fat away. But moisten the feces and stimulate intestinal peristalsis can not do without it. If you are worried about harmful cholesterol, you may want to take a moderate amount of vegetable fats, such as dripping some olive oil on the fruit and vegetable salad, you can achieve the dual effect of weight loss and laxative. 5, at least five vegetables and fruits daily should be at least three servings of vegetables and two servings of fruit to get enough vitamins, minerals and dietary fiber. Eat more “chewy” vegetables such as bamboo shoots, celery, and carrots, cabbage, spinach, lettuce, lotus root, pumpkin, burdock, bean sprouts, onions and other “good vegetables”, as well as Xm, seaweed food (such as seaweed, seaweed, seaweed, etc.), can stimulate intestinal wall peristalsis and speed up bowel movements. As for fruits, they are rich in pectin and have a softening effect, such as pears, peaches, dates, persimmons, mangoes, oranges, willow, grapefruit, papaya, tomatoes, strawberries, pineapples, bananas, etc. All of them are good for bowel movement. However, the best fruit apples and plums, if you can eat an apple with skin every day or often eat plums, bowel movements will be very smooth. This is an important way to relieve constipation. It is recommended to drink at least 1700 CC of water every day, and even 2500-3000 CC in summer.
Moreover, it is best to drink a glass of 500 cc of cold boiled water every day as soon as you wake up (you can drink warm water in winter) to promote bowel movement. People who do not like to drink plain water, do not use coffee, strong tea, cola and other caffeine-containing beverages instead, because they will diuretic and inhibit intestinal motility. If you really can not stand plain water, you may want to drink nutritious carrot beeswax juice, plum juice and wheat grass juice. 7, the regular diet life in addition to a balanced intake of the above foods. To maintain the regular operation of the bowel system, you must also eat three meals regularly, avoid overeating, do not eat late, so as not to create a gastrointestinal burden, disrupting the rhythm of digestion.