What to do if your stomach is bloated due to lack of bowel movements?

Not having a bowel movement is a problem that many people encounter in daily life, especially for office workers who often sit for long periods of time and lack of activity, which can easily affect the normal peristalsis of the intestines and lead to constipation or frequent not having a bowel movement. Not having a bowel movement for a long time will cause toxins and garbage to accumulate in the body, which is very bad for the body. The bloating caused by not having a bowel movement can be adjusted through diet. You can eat more fiber-rich foods to promote bowel movements.

What to do if your stomach is bloated due to lack of bowel movements?

Drink more water to keep your stool moist, eat more foods high in dietary fiber, promote intestinal peristalsis and defecation. At the same time, after getting up in the morning or after lunch, the body's intestinal peristalsis generally speeds up, which is conducive to defecation.

Pay attention to diet conditioning and reasonable nutritional combination, which will generally regulate the intestines. Eat less greasy food and more pumpkin, potato, sweet potato, etc. Don't be greedy, eat less cold drinks and less spicy and irritating food. Drinking honey water on an empty stomach every night before going to bed and after getting up in the morning is good for regulating the intestines. Ma Ren Pills can be used to treat constipation in the elderly.

Massage your abdomen with your palms before going to bed. The method is to place the palm of one hand on the abdomen with the navel as the center, and massage clockwise and counterclockwise for the same number of circles until the palm of your hand feels warm. If you feel tired, you can switch to the other hand. While doing this, take deep breaths and be sure to calm your mind! Focus on your breathing and massage. This kind of massage can promote intestinal peristalsis, speed up digestion and improve the absorption function of the intestine. At the same time, it can play a role in women's health care and promote sleep and improve sleep quality.

High-fiber food refers to food that is rich in dietary fiber and regular consumption is beneficial to human health. Dietary fiber is a large class of carbohydrates that are part of plants and are not digested by the human body. It has significant health benefits to the human body.

There are more than a thousand types of dietary fiber in nature. Dietary fiber from different sources has very different physiological effects due to its very different chemical composition. The common characteristics of dietary fiber are that it cannot be broken down and utilized by small intestinal enzymes, has a low energy value, and can produce short-chain fatty acids through fermentation under the action of intestinal bacteria, promoting probiotics to exert a wide range of health effects.

Dietary fiber has certain health benefits in intestinal health, blood sugar regulation and prevention of type 2 diabetes, satiety and weight regulation, prevention of lipid metabolism disorders, and prevention of certain cancers. Whole grains, legumes, fruits, vegetables and potatoes are the main sources of dietary fiber, and nuts and seeds are also high in it. Although foods rich in dietary fiber have the above-mentioned benefits, you should not be too picky about them. The correct dietary principles are: reduce fat intake, appropriately increase the proportion of vegetables and fruits, and maintain a balanced nutrition.

Dietary fiber content in common foods

All contents refer to the insoluble dietary fiber content per 100g edible part

Bran: 31.3g

Cereals and their products: 0.1-10.8 g, ranked from most to least: wheat grains, barley, corn (dry), buckwheat noodles, [2] coix seeds noodles, sorghum rice, and black rice.

Oatmeal: 8-9g; Oatmeal: 5-6g

The fiber content of potatoes, sweet potatoes and other tubers is about 2-3g.

Beans and their products: 0.1-15.5g, arranged from most to least: soybeans, green beans, broad beans (with skin), peas, kidney beans (white), black beans, adzuki beans, and mung beans.

Whether it is cereals, potatoes or beans, generally speaking, the more finely processed they are, the less fiber they contain.

Vegetables: Bamboo shoots have the highest content. The fiber content of dried bamboo shoots reaches 30-40g, and that of dried red peppers (pointed) exceeds 40g. Other foods that contain more fiber include: bracken, cauliflower, spinach, pumpkin, cabbage, rapeseed