Can I just eat vegetables to prevent constipation? More exercise can promote gastrointestinal peristalsis, you can choose aerobic exercises such as swimming, brisk walking, climbing, yoga, etc. to promote bowel movement and laxation. Constipation is a common digestive system disease with a high incidence. When constipation occurs, many people tend to say “just eat more vegetables”, in fact, this is also a misunderstanding. Although vegetables have a certain role in the prevention of constipation, but only crude fiber is far from enough. Want to prevent constipation, in addition to ingesting crude fiber food, but also to ensure adequate protein and water, appropriate fats and meats, plus appropriate exercise, only these five factors combined, in order to effectively prevent constipation. The first major factor to prevent constipation – “power element” adequate protein can give the gastrointestinal power, so that the gastrointestinal motility has the power to promote intestinal peristalsis. Therefore, protein is the first factor to prevent constipation. You can properly consume high-quality, high-protein foods (such as lean beef, lean pork, protein powder, yogurt, etc.), especially yogurt rich in bifidobacteria and other probiotics, which can improve the flora in the gastrointestinal tract and inhibit the reproduction of spoilage bacteria, making the intestinal environment clean. Anti-constipation second major element – “volume element” rich in cellulose food, can make the stool expansion, volume increase, facilitate the discharge of feces. Therefore, to eat more coarse grains, mixed grains, less fine rice and flour, pay attention to the grain and beans mixed with food, higher nutritional value. Every day also eat more than five colors of fresh vegetables and seasonal fruits. Anti-constipation third element – “lubricant” in order to reduce the friction between feces and intestinal tract, the diet to increase the amount of grease can play a lubricating role, it is recommended to eat once a week roast pork, and with celery and tofu, vinegar cooking bean sprouts, shiitake mushrooms and greens, shrimp Spinach and other dishes with more crude fiber. Anti-constipation fourth major element – “nourishing element” with crude fiber like “steel”, but also need to have “coagulation “role of water, so as to help loose stool and normal bowel movements. Make sure to drink 3000 ml of water every day, drink a glass of warm water after waking up, before three meals can drink warm water or soup. But be careful not to drink water during meals, and should not drink water immediately after meals. The fifth element of constipation prevention – “exercise element” more exercise can promote gastrointestinal peristalsis, can choose swimming, brisk walking, climbing, yoga and other aerobic exercise, to promote defecation, laxative. Although constipation is not directly fatal, it is an indirect cause of many major diseases and is a manifestation of early aging of the body. For example, constipation is an indirect cause of breast cancer; constipation is also the culprit of liver disease, kidney disease, high blood pressure and other diseases. Therefore, when constipation occurs, patients must be treated as soon as possible.