What to eat when constipation?

Generally, people’s understanding of “constipation” is that they do not have a daily bowel movement, or even less than 2-3 times a week.

Vegetables and fruits are good source of dietary fiber. Consume more vegetables and fruit is one of the better ways to prevent constipation and colorectal cancer. However, people often ask: “Why do I still often have constipation even those I eat a lot of vegetables and fruits every day?” The answer is probably the wrong choice of high-fiber fruits and vegetables, causing to too little dietary fiber intake!

For boosting your fiber intake in diet, dried shiitake mushrooms and passion fruit are much better than cabbage and watermelon. Many people think that cabbage and lettuce salads are rich in fiber and a few slices a day is enough. According to FDA 2020, the daily value (DV) for dietary fiber is 28 grams. A serving bowl of cooked cabbage and bean sprouts each has only 1 gram of dietary fiber. In contrast, 2 dried shiitake mushrooms, 1 small plate of burdock, 1 bowl of cooked broccoli and spinach each contained 3 grams of dietary fiber.

In the fruit part, nutritionists believe that the highest CP value of high-fiber fruit, passion fruit is the champion, about 3 grams of dietary fiber per piece while guava ranks second, about 1/3 of the fruit has 3 grams of dietary fiber. Grapes and watermelons have high water content and relatively low dietary fiber. 3 grams of dietary fiber is approximately equivalent to 600 grams of grapes or 900 grams of watermelon.

Consume more high-fiber foods plays a role in protecting our intestinal tract, preventing constipation and intestinal cancer. Remember to drink plenty of water after you consume high-fiber foods. Malaysia Food Pyramid 2020 suggested to drink 6 to 8 glasses of plain water per day (1 glass= 250 ml) to promote gastrointestinal motility!

For people who often having constipation, we suggest you to eat more flaxseed, chia seeds, almonds, avocado and milk to nourish your intestines. You can also eat more black fungus, white fungus, honey and lemonade to promote bowel movement.

References：
1. 华人健康网. 預防大腸癌先救便祕，巧克力是好戰友or壞朋友？Viewed on 8 Oct 2021, from: https://www.top1health.com/Article/80/58041

2. 华人健康网. 有便意還是出不來？總是便出小羊便便？看中醫師教你這樣改善「虛祕」問題. Viewed on 8 Oct 2021, from: https://www.top1health.com/Article/320/84188