Modern individuals often suffer from sub-health conditions, with constipation being a common issue. Data indicates that one in every five people in our country experiences constipation. This is primarily due to bad lifestyle habits such as prolonged sitting, selective eating, and insufficient intake of dietary fiber, leading to poor intestinal motility and difficulty in bowel movements. Additionally, some individuals under-eat in an attempt to lose weight, which results in insufficient food intake and inadequate stool production, thus causing constipation.
Individuals who frequently suffer from constipation are at risk of accumulating waste and toxins in their intestines, which can negatively impact intestinal health and potentially trigger intestinal diseases. How can one ensure smooth bowel movements?
Here is a highly effective method to promote intestinal health and ensure smooth bowel movements – consuming these foods in the morning to supplement your dietary fiber intake:
1. Dragon Fruit
Every 100g of dragon fruit contains approximately 2.7-3g of dietary fiber, earning it the reputation of a natural ‘laxative’ that can increase stool volume. Those suffering from constipation can eat half a dragon fruit on an empty stomach after drinking a glass of warm water in the morning, followed by breakfast, to quickly find the urge to defecate.
2. Sweet Potato
Sweet potatoes contain about 3g of dietary fiber per 100g. Being rich in soluble fiber, they absorb water and expand, softening the stool and earning them the title of ‘king of bowel movements’. They are also effective in preventing the ‘three highs’. Sweet potatoes are a carbohydrate-rich food suitable for weight loss diets, providing a sense of fullness and stabilizing blood sugar levels. Regularly eating sweet potatoes in the morning can significantly improve bowel movement conditions.
3. Pears
Pears contain about 3g of dietary fiber per 100g. Due to their high water content, they should be consumed in moderation by those with sensitive stomachs to avoid diarrhea.
4. Enoki Mushrooms
Enoki mushrooms have approximately 2.7g of dietary fiber per 100g. They are not easily digested by the body and are quickly expelled.
5. Kiwifruit
Kiwifruit contains about 2.6g of dietary fiber per 100g. Eating 1-2 kiwifruits for breakfast can also replenish the body’s need for vitamin C.
Finally, it is important to note that most cases of constipation are caused by insufficient dietary fiber intake. We should pay attention to consuming more high-fiber vegetables and whole grains rich in dietary fiber in our daily diet to promote intestinal motility and facilitate bowel movements. Regular exercise is also essential, with a minimum of 7,000 steps per day, taking walks after meals and before commuting, which can effectively enhance intestinal motility, combat constipation, and allow for a comfortable bowel movement experience!
