For constipation, "dietary fiber" is the best option. Dietary fiber is called the "seventh nutrient" after carbohydrates, proteins, fats, vitamins, minerals, and water. Today, we've selected 6 foods that are readily available that contain a lot of fiber.
First, cocoa
Cocoa is a powder made from ground cacao beans, and the drink in which it is dissolved is also called by the same name. Contrary to popular belief, cocoa is surprisingly healthy. Assuming that the cocoa powder used in a cup of cocoa is about 6g, the dietary fiber is about 1.5~2g. Cocoa is not only good for constipation, but it also reduces the odor of stool. More than half of the fiber in cocoa is insoluble fiber called lignin, which helps to proliferate beneficial bacteria in the gut. When there are more beneficial bacteria, the intestinal environment becomes acidic, which prevents decay, which weakens the smell of feces.
In the case of chronic constipation, it is recommended to drink two cups of cocoa a day instead of the usual beverages. According to the <Rapid Stool Health Method> that removes toxins from the body, when cocoa was administered to constipated patients at a medical institution, it not only improved bowel movements and the smell of feces, but also made it less susceptible to bacterial infections.
However, most commercially available cocoa is high in calories because it is a mixture of milk fat and sugar. It is recommended to add oligosaccharides to pure cocoa using only pure cocoa powder.
Second, sweet potatoes
Diet journal <Fitday> lists sweet potatoes as one of the top seven foods high in fiber. Dieters go through a vicious cycle of "dieting - constipated / constipated - stopping dieting" and sweet potatoes are one of the few foods that can help you get both diet and constipation.
One sweet potato (130 grams) contains about 6 grams of fiber. This means that you can get 16% of your daily value from a single sweet potato. According to an analysis by the Food Analysis Center of the Korea Food Research Institute, more dietary fiber is found in chestnut sweet potatoes (6.9 grams per 100 grams) than in pumpkin sweet potatoes (5.5 grams per 100 grams), and cooked sweet potatoes have a higher fiber content than raw ones. The essence that comes out when the sweet potato is ground contains a substance called 'amide', which causes fermentation in the intestines and helps to excrete it.
What's more, sweet potatoes are a natural source of vitamin A. That's because one sweet potato contains 3.6 times the recommended daily amount of vitamin A.
However, diabetics should be careful. The carbs in sweet potatoes can be converted into sugar in the body, which can increase sugar levels.
Third, beans
Women's Health> <Women's Health lists beans as one of the 10 best foods to eat when constipated. Beans are not only similar in appearance to nutritional supplements, but they are also natural nutrients in that they contain a variety of nutrients.
Per 100 grams, lentils contain 8 grams, peas contain 5 grams, and peanuts contain 9 grams. This is a staggering number compared to the 2.4 grams of dietary fiber in 100 grams of apples, which are known to have a lot of dietary fiber, and 7 grams in prunes, which are now in the spotlight as a treatment for constipation. Although the nutrient content of each type of soybean varies, they all contain a lot of dietary fiber. Therefore, it is recommended to add beans to foods such as rice and pasta little to get the fiber that is lacking.
However, if you are more concerned about farts than constipation, you need to be careful. This is because eating soy causes a lot of gas.
Fourth, spinach
WebMed, an American medical information site, mentioned spinach as one of the high-fiber superfoods. In an article titled "Facts on the Health Benefits of Spinach," Livstrong magazine listed the benefits of spinach, which is low in calories and rich in fiber, iron, calcium, and protein. The National Fiber Chamber, which was established to provide reliable information on dietary fiber, provides a list of vegetables that contain a lot of fiber, and spinach is not left out of this list.
Spinach familiar to us. 100 grams of spinach contains 2.2 grams of fiber. Compared to legumes, the amount of fiber per unit gram is smaller, but it is high considering that it is a food that can be eaten in larger quantities. In the case of organically grown spinach, it contains about 1.6 times more dietary fiber than regular spinach.
One thing to keep in mind, though, is that too much of spinach raw can cause stones to form in the body. If you blanch it lightly according to the recipes we often eat, you can get rid of some of the calcium salts that cause stones. Beta-carotene, an antioxidant, is also increased when blanched.
Drink plenty of water
Changing your drinks or snacks and adding beans or spinach to your meals can help you make up for the lack of fiber. But there's one more thing that's just as important as fiber intake. It's about drinking water. Fiber alone doesn't do its job. In fact, it can backfire. If you eat high-fiber foods and don't drink enough fluids, you may develop fibrous balls called phytoveszors in your intestines, which can slow down your bowel movements.
*Phytovesor: Stomach stones formed from plant matter (fruits, vegetable skins, seeds, fibers, etc.)
And if you're not an adult, the recommended amount of fiber is even less. According to the Korean Nutrient Intake Standard, it is recommended to consume 10g of dietary fiber for 1~2 years old, 15g for 3~5 years old, and 15~20g for 6~11 years old.
As much as you pay attention to your dietary fiber, you should also drink plenty of water to keep in mind that you will be able to truly escape constipation.
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