Recently, many friends have asked me a question about constipation: can eating bananas really relieve constipation? In fact, there are many misunderstandings about this issue, although bananas have always been regarded as a "laxative artifact", but in fact, some people eating bananas may aggravate constipation.
Bananas contain a lot of dietary fiber like "intestinal cleaners", especially those parts that are not easily digested, they can make the poop bigger and softer, like a booster for the intestines, so that the intestines move. In addition, bananas also have pectin like lubricating oil, which can help the poop slide out of the body more smoothly, which is especially helpful for relieving constipation.
According to relevant data, the dietary fiber content of bananas is about 2.6 grams per 100 grams, while fruits such as pears have a dietary fiber content of up to 3.1 grams per 100 grams. Therefore, bananas are not the most "high-fiber" fruits, and their effects are limited.
Why do some people eat bananas but get worse constipation?
So, why do some people eat bananas and worsen constipation? There are several reasons for this:
1. The ripeness of bananas
The ripeness of a banana has a direct impact on its effect on the intestines. Unripe bananas contain more resistant starch, which is not easily digested in the intestines, and not only cannot promote bowel movements, but may worsen constipation due to the difficulty of digestion. And resistant starch is "absorbent", and in the absence of moisture, unripe bananas can make the feces harder and drier, ultimately making bowel movements more difficult.
2. Physical factors
According to traditional Chinese medicine, constipation is like different members of the constipation family, including heat constipation, qi deficiency constipation, yin deficiency constipation, and so on. As for bananas, it is like a "cool little guard" in the constipation family, because it is a bit cool, so it is especially suitable for those friends who are constipated because of a little "fire" in the body, which can help them cool down, lubricate the intestines, and make the poop smooth. For people who are weak and cold, or people who are constipated due to yin deficiency, eating bananas will increase the cold, weaken gastrointestinal peristalsis, and aggravate constipation.
For example, if someone usually has cold hands and feet and is easily fatigued, then his gastrointestinal function is likely to be weak, and such a person eating cold bananas may further affect the function of the intestines, resulting in more serious constipation problems.
Constipation is really an "all-rounder", and its appearance may be related to our food, daily habits, mood and many other aspects, just like a net intertwined by many threads, which "nets" constipation. According to the data provided by the World Health Organization (WHO), more than 20% of the world's population has experienced constipation to varying degrees, and insufficient dietary fiber intake is one of the main causes of constipation.
However, judging by the data, it is not enough to rely on bananas alone to solve constipation problems. Studies have shown that a daily intake of 25 to 30 grams of dietary fiber is effective in preventing constipation, and a medium-sized banana contains about 3 grams of dietary fiber, which is equivalent to about one-tenth of the total requirement. In other words, eating bananas alone is far from relieving constipation, and it also needs to be paired with other high-fiber foods such as whole wheat bread and vegetables.
For patients with constipation, TCM often regulates it through syndrome differentiation and treatment. For people with heat constipation, it can be treated by clearing heat and moistening the intestines, such as eating more cold fruits, such as ripe bananas, Sydney pears, etc. For those with deficiency and cold constipation, they should mainly dissipate cold in warmth, and they can try to drink ginger tea or eat some warm foods to regulate.
In addition, TCM believes that qi deficiency is one of the causes of constipation, and such patients usually present with abdominal distension and weakness, and it is recommended to take Chinese herbal medicines such as Codonopsis and Astragalus to replenish qi. There is also a trick in traditional Chinese medicine, which is like doing a "clockwise dance" for the stomach, that is, massaging the abdomen in a clockwise direction, which can promote the intestines to move happily and help digestion and bowel movements.
In order to fundamentally solve the problem of constipation, it is obviously not enough to eat bananas alone, but a comprehensive adjustment of lifestyle habits is needed.
1. Increase dietary fiber intake
In addition to bananas, there are many foods rich in dietary fiber, such as brown rice, oats, apples, carrots, cabbage, etc. Eating a variety of fiber-rich foods is like adding "bulking and softening agents" to your poop, which makes your poop bigger and softer, which makes it easier and smoother to pass out of your body and help solve constipation.
2. Maintain adequate water intake
Drinking water is essential to prevent and relieve constipation, especially when eating high-fiber foods, and adequate hydration is needed to help dietary fiber work. In general, adults need to drink about 8 glasses of water a day, which is like filling up the body's "intestinal train" with water, so that it can run smoothly and keep the intestines working properly.
3. Exercise moderately
Moderate exercise is like installing a "power motor" on the intestines, which can promote intestinal peristalsis and make it more energetic. Exercises such as jogging, walking, and yoga are all good choices for refueling the intestines and making them healthier. Studies have shown that sedentary people are more likely to suffer from constipation, so exercising for at least 30 minutes a day is very beneficial for gut health.
4. Avoid stress
Constipation and mood are like intimate dance partners, and nervousness and anxiety are like "tight dance steps" for the intestines, which will affect the normal functioning of the intestines. Meditation and deep breathing are like putting on "relaxed dance shoes" for the mood, which can relax the mood, so that the intestines can also dance "cheerful dance steps" and improve the peristalsis of the intestines.
Bananas do have some relief for some types of constipation, but they are not a "panacea" for all people. Unripe bananas may worsen constipation due to their high resistant starch content, and bananas can also be counterproductive for people with weak constitutions.
Therefore, if you are suffering from constipation, you may wish to start with a comprehensive diet and lifestyle habits, rather than blindly relying on a certain food. Scientifically and reasonably increasing dietary fiber intake, maintaining adequate water, moderate exercise and psychological relaxation are the fundamental ways to improve constipation.
Finally, we would like to remind everyone that if constipation cannot be relieved for a long time, it is important to seek medical attention in time and find a professional doctor for examination and treatment, because this may be a sign of other health problems in the intestines, not just a simple dietary problem. #头条创作游园会#