Red amaranth soup for shrimp
Red bean sprouts are rich in insoluble fiber, potassium, iron and flavonoids, which help clean the intestines and reduce inflammation.
Shrimp also provides easily digestible protein and essential amino acids, which help nourish the intestinal lining.
According to research published in the Journal of Food Science & Nutrition, a diet rich in fiber from purple leafy vegetables helps increase stool volume and improve the frequency of bowel movements in people with signs of constipation.
This soup is especially suitable for summer, helping to cool, nourish blood and support natural bowel movements.
Flaxseed kale salad
Avocado is a fruit rich in monounsaturated fats, soluble fiber and potassium. When combined with kale (kale), a source of glucosinolate that helps detoxify the liver - along with flaxseed rich in omega-3 and lignans, this salad not only lifts the stomach but also helps improve bowel movements and reduce inflammation of the intestines.
Research from the American Journal of Clinical Nutrition shows that supplementing 10g of flaxseed per day significantly increases the frequency of bowel movements and reduces bloating in people with chronic constipation.
At the same time, avocado and kale also help protect the intestinal mucus layer, supporting better digestion after each meal.
Oatmeal porridge cooked with chia seeds and apples
Oatmeal is one of the richest sources of beta-glucan, which helps nourish beneficial gut bacteria and regulate cholesterol levels.
When combined with chia seeds (omeg-3 and fiber) and apples (containing pectin - a prebiotic), this congee becomes an ideal choice in the morning to help detoxify gently and stabilize bowel movements.
Foods rich in soluble fiber such as oats and apples help reduce food storage time in the intestines, while improving the density of beneficial microorganisms, a key factor in boosting mucosal immunity and preventing enteritis.
Notes when processing and using
Avoid frying a lot of fat, as it will slow down digestion and affect bowel movements.
Eat on time and have enough water: drink 1.5-2 liters of water per day to help fiber maximize its effects.
Limit refined sugar and salt in dishes, instead you can use herbs such as ginger, turmeric, lemon to enhance the flavor and support digestion.
