According to Dr. Megan Rossi, a nutritionist at Kings College London (UK), Rau is rich in fiber and water, which is the foundation for a stable digestive system. They feed beneficial bacteria, soften stools and promote excretion.
Here are 10 recommended vegetables to improve constipation:
Broccoli: Rich in soluble and insoluble fiber, which helps increase stool volume and soften stools, and is rich in antioxidants that are good for the intestines.
Brussels sprouts: A rich source of fiber, which helps reduce inflammation in the digestive tract and supports natural bowel movements.
Spinach: Provides a lot of magnesium - an essential mineral that helps stimulate bowel movements, while supporting the relaxation of smooth muscles in the intestinal walls.
Cucumbers: Contains a very high amount of water, which helps soften stools and prevent dehydration - a common cause of constipation.
Sweet potatoes: High in fiber (especially when eaten with the skin), help regulate digestion and promote regular bowel movements.
Green beans: A cup of cooked green beans can provide 9g of fiber, equivalent to 1/3 of your daily needs. In addition, it also contains protein, vitamins and minerals.
Zucchini: Low in calories but rich in water and fiber, supports smooth digestion and prevents chronic constipation.
Carrots: Provide both soluble and insoluble fiber, support bowel movements and supplement vitamins and antioxidants.
Artichoke: Rich inulin a form of prebiotic fiber that is beneficial for gut microbiota. At the same time, it contains antioxidants and essential minerals.
White cauliflower: Also like broccoli, it contains both fiber and is rich in folate, which helps reduce inflammation and improve the intestinal immune system.
In addition to eating vegetables regularly, for a healthy digestive system, it is necessary to:
Drink enough water every day (1.52 liters).
Eat slowly, chew thoroughly to aid digestion.
Add fermented foods like yogurt and kimchi to increase beneficial bacteria.
Do not let go of arbitrary things and go to the toilet on time.
Incorporate gentle movement such as walking after meals.
