Prioritize fiber-rich foods
Green vegetables and fresh fruits are a rich source of fiber, which plays an effective role in improving constipation. When entering the large intestine, fiber is fermented by beneficial bacteria, helping to retain water, increase stool volume and promote easier excretion. You should alternately supplement vegetables such as spinach, sweet potato leaves, amaranth, pennywort, fish mint, cauliflower, sweet potatoes and fresh fruits to diversify fiber sources.
Drink enough water and at the right time
Water is an indispensable factor to prevent constipation after Tet. When the body is dehydrated, the large intestine will increase water absorption from stools, making stools dry and hard and difficult to excrete. You should maintain drinking 1.8-2.5 liters of water per day, divided equally throughout the day. In the morning after waking up, you can drink a glass of warm water to stimulate bowel movements, supporting natural diarrhea.
Supplement healthy fats
Grain-based oils such as flaxseed oil or olive oil contain many good fats, which help lubricate the intestines and stimulate rhythmic bowel movements. Some fatty acids, typically oleic acid in olive oil, also support the balance of the intestinal microbiome, creating a favorable environment for beneficial bacteria to grow, thereby reducing feelings of bloating and indigestion.
Limit protein and greasy foods
After Tet, the body often consumes red meat, fried foods, processed foods - factors that slow down digestion and cause bloating. During the "relief" period, you should reduce the amount of animal protein, prioritize easily digestible proteins such as fish, tofu, boiled eggs, and combine with more green vegetables to balance the digestive system.
Increase foods rich in magnesium and zinc
Magnesium participates in the smooth muscle contracting process, helping bowel movements operate regularly, while zinc supports immunity, restores bowel mucosa and regulates nerve activity. Foods rich in magnesium include black sesame, flaxseed, sunflower seeds, oats, wheat, watermelon. Zinc is abundant in beef, seafood such as shrimp, crab, oysters.
Supplement with natural fermented foods
Yogurt and fresh milk are natural probiotic sources, helping to increase beneficial bacteria in the intestines, improve nutrient absorption and limit digestive disorders such as bloating and constipation. You should prioritize products without added sugar, natural sweetness to better support digestion.
Eating properly to avoid bloating
Eating slowly, chewing thoroughly and limiting talking while eating helps reduce the amount of gas swallowed, thereby limiting boiling and bloating. You should prioritize soft, easy-to-digest dishes such as porridge, soup cooked with lean meat, chicken or beef. Avoid snacking between meals so that the digestive system has more time to process food more effectively.
