How to take laxatives? The secret of the most popular 10-day diet plan on the Internet
Recently, topics related to "constipation" have soared in social media and health forums, especially since the dry climate after autumn has aggravated intestinal problems. This article combines the diet plan for promoting defecation that has been hotly discussed on the Internet in the past 10 days, and uses structured data to compile a scientific and effective defecation guide for you.
1. The top 10 laxative foods are hotly discussed on the Internet
| Ranking | food name | Mentions | Core functional ingredients |
|---|---|---|---|
| 1 | prunes | 285,000 | Sorbitol, dietary fiber |
| 2 | chia seeds | 221,000 | Soluble fiber (4g per scoop) |
| 3 | dragon fruit | 198,000 | water soluble dietary fiber |
| 4 | oat bran | 156,000 | beta-glucan |
| 5 | sugar free yogurt | 132,000 | Probiotics |
| 6 | linseed oil | 117,000 | Omega-3 fatty acids |
| 7 | Okra | 98,000 | mucin |
| 8 | Jerusalem artichoke | 83,000 | Inulin |
| 9 | kiwi | 76,000 | actinidinase |
| 10 | black coffee | 69,000 | caffeine |
2. 3-day bowel cleansing recipe (recipe with over 500,000 likes on Douyin)
| Meals | Day1 | Day2 | Day3 |
|---|---|---|---|
| breakfast | Oat bran porridge + 2 kiwis | Chia seed pudding(200ml) | Whole wheat bread + avocado |
| Extra meal | 6 prunes | Sugar-free yogurt 150g | Half a dragon fruit |
| lunch | Brown rice + okra scrambled eggs | Steamed salmon + asparagus | Chicken Breast Salad + Flaxseed Oil |
| dinner | Jerusalem artichoke soup + cold fungus | Garlic Broccoli + Sweet Potatoes | Kimchi tofu soup |
| drinks | Warm water 2000ml | 1 cup of black coffee (breakfast) | mint green tea |
3. Dietary taboos that you must know
According to Zhihu medical topic discussion data, these foods may aggravate constipation:
1.refined carbohydrates: Processed foods such as white bread and cakes absorb intestinal moisture
2.unripe banana: Contains tannic acid which inhibits intestinal peristalsis
3.Too much red meat: More than 200 grams per day will prolong digestion time
4.alcoholic beverages: The main cause of intestinal dehydration
4. Special reminder from nutritionists
1.Gradient increase in fiber intake: Sudden supplementation of large amounts of dietary fiber may cause abdominal bloating. It is recommended to gradually increase it from 20g to 35g per day.
2.golden drinking method: 300ml warm water on an empty stomach in the morning, 200ml 1 hour after meal, drink slowly in small sips for better effect
3.Grease is indispensable: You need to consume 20-25g of healthy fats every day to lubricate the intestines. Flaxseed oil and olive oil are recommended.
4.eating rhythm: Chewing thoroughly (20 times per mouth) can activate gastrointestinal reflexes
5. Five ways to eat that are effective according to netizens’ actual testing
| Combination name | Recipe | Effective time | Popular platforms |
|---|---|---|---|
| laxative bomb | Prunes + warm water + chia seeds | 2-4 hours | Xiaohongshu TOP1 |
| Intestinal massage drink | Dragon fruit + sugar-free yogurt | 6-8 hours | TikTok Challenge |
| morning wake up juice | Kiwi + spinach + flaxseed oil | after breakfast | Hot searches on Weibo |
| High Fiber Energy Bowl | Oat bran + blueberries + pumpkin seeds | Continuous improvement | Station B health area |
| Night cleansing drink | Psyllium husk + warm water | Next morning | Like on Zhihu |
Note: The statistical period of the data in this article is September 1-10, 2023, and is collected from hot search topics and professional medical account content on Weibo, Douyin, Xiaohongshu, Zhihu and other platforms. Individual differences exist, and it is recommended to seek medical treatment for severe constipation.
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