Are poor skin and bulging abdomen caused by constipation? Nutritionist advises office workers: Say goodbye to irregular bowel movements with the "Rule of 1"
Are poor skin and bulging abdomen caused by constipation? Nutritionist: Say goodbye to irregular bowel movements with the “4381+1/3 rule”
“Constipation” always gives modern people a headache, especially those who eat out and office workers usually lack fiber intake. This not only affects gastrointestinal health, but may also lead to skin problems such as acne, dull skin, or the protruding lower abdomen that women are most concerned about. These are annoying problems easily derived from long-term constipation. Nutritionist Gao Minmin posted on social media and suggested that young people can make good use of the “4381+1/3 rule” to effectively prevent and improve constipation.
As for what is the “4381+1/3 rule”? Nutritionist Gao Minmin said that this rule is related to 5 dietary improvements, which can help young office workers “cleanse their intestines, detoxify” and avoid constipation:
Eat “4” fistfuls of vegetables every day: Vegetables are a good source of fiber, which can help clean the intestines and promote the elimination of feces. It is recommended to choose vegetables of various colors to ensure complete nutrition.
“3” fists of fruit every day: Fruit is also rich in fiber, especially high-fiber fruits such as passion fruit, guava, kiwi, apple and dragon fruit, which are the first choice to promote defecation.
“8” glasses of water per day: approximately 250 c.c. per cup. Moisture is essential for keeping stool moist and softened, helping to make bowel movements easier.
1 tablespoon of nuts a day: The healthy oils in nuts can make stools softer and easier to pass.
Consume “1/3” unrefined whole grains with each meal: Moderately replace refined starch with unrefined whole grains to increase dietary fiber intake, which helps intestinal peristalsis and smoother defecation.
What is the difference between water-soluble and water-insoluble dietary fiber? Eating the two together is the best way to relieve constipation!
In addition, Gao Min Min nutritionist emphasized that in order to improve the problem of constipation, the intake of water-soluble and water-insoluble dietary fiber is also very important. The difference between the two is as follows:
Water-soluble dietary fiber: usually tastes softer and tender, including pectin (Pectin), psyllium (Psyllium), beta-glucan (Beta-glucan), etc. This type of fiber helps soften stool, reduce bad cholesterol (LDL) in the body, slow down the rise in blood sugar after meals and slow down sugar absorption, and promote the growth of intestinal probiotics.
Sources of intake include pectin from fruits and vegetables (such as apple pulp, banana), glucomannan from sticky foods (such as okra, fungus, konjac), seaweed gum (kelp, kelp sprouts), and β-glucan. Eat more oats and mushroom supplements.
Non-water-soluble dietary fiber: It has a brittle texture and is coarse and hard, such as lignin and cellulose. It can pass through the digestive system almost unchanged, helping to increase the volume of feces, promote intestinal peristalsis, and reduce the intestinal motility. cancer risk. It is recommended to eat the thicker and hard parts of fruits such as apple peels, hard-stemmed leafy vegetables such as bamboo shoots, cauliflower, sweet potato leaves, and roots such as burdock. You can also eat beans.
It should be noted that a food does not have only one type of dietary fiber, so although dietary fiber is very important for preventing constipation, you should also pay attention to a balanced intake and a diverse diet to ensure adequate access to various nutrients. In addition to dietary adjustments, you should also pay attention to timely bowel movements and avoid deliberately enduring due to work or stress, otherwise the constipation problem will become more serious. Finally, if the constipation problem still cannot be improved after adopting the above dietary methods, you should seek medical treatment or seek the assistance of a professional nutritionist in time.
Extended reading: What to do if constipation cannot be cured? Harvard reveals “8 major measures” for dietary adjustment and drug treatment, understand them all at once
