Constipation is something that many people have experienced, and it can be very painful to have the feeling of wanting to have a bowel movement but not being able to. Not only that, chronic constipation can lead to hemorrhoids and anal fissures, as well as harm the liver and affect overall health.
1. Bananas
Bananas are rich in dietary fiber and sugar, and they have a good effect of lubricating the intestines and promoting bowel movements. However, experts say that this effect is only present in fully ripe bananas, and unripe bananas may have the opposite effect.
2. Spinach
Green leafy vegetables such as spinach, kale, and broccoli are not only rich in fiber, but also a good source of vitamins C, K, and folate. These vegetables help increase the weight and volume of stools, making them easier to pass through the intestines. Spinach can be added to pies or soups, and tender greens can be used in salads or sandwiches.
3. Walnuts
Walnut kernels contain fat powder, protein, carbohydrates, phosphorus, iron, beta-carotene, riboflavin, etc. In addition to promoting bowel movements, they also have the functions of nourishing the kidneys and consolidating essence, warming the lungs and relieving asthma. They can treat kidney deficiency cough, lower back pain and weak feet, impotence and premature ejaculation, frequent urination, and dry and hard stools. Long-term use has better therapeutic effects and no side effects. Elderly people suffering from constipation may give it a try.
4. Sweet Potatoes
A medium-sized sweet potato contains 3.8 grams of fiber. The insoluble fiber it contains is mainly cellulose and lignin, and it also contains soluble fiber pectin. Insoluble fiber can increase the volume and weight of stools and promote intestinal motility. Sweet potatoes can be steamed, boiled, or baked and are delicious. Any dish with potatoes can be replaced with sweet potatoes.
