What to eat to improve bowel function
Intestinal health has been a topic that has attracted much attention in recent years. Good intestinal function not only improves digestion and absorption capacity, but is also closely related to immunity and mood regulation. In the past 10 days, discussions about intestinal health have continued to rise across the Internet, with a particular focus on dietary conditioning. This article will combine hot topics and data to compile a scientific and effective list of foods that improve intestinal function.
1. Intestinal health hot topics on the Internet in the past 10 days
| Ranking | Topic keywords | Number of discussions (10,000) | Main platform |
|---|---|---|---|
| 1 | probiotic foods | 326.5 | Weibo/Xiaohongshu |
| 2 | dietary fiber intake | 218.7 | Douyin/Bilibili |
| 3 | Gut flora balance | 187.2 | Zhihu/WeChat public account |
| 4 | fermented food | 156.8 | Xiaohongshu/Douban |
| 5 | irritable bowel syndrome diet | 98.3 | Medical and health APP |
2. Six categories of foods that improve intestinal function
According to the latest recommendations from the Chinese Nutrition Society and the World Gastroenterology Organization, the following foods have a significant effect on improving intestinal function:
| food category | represents food | active ingredients | daily recommended amount |
|---|---|---|---|
| probiotic foods | Yogurt, kefir, kimchi | Lactobacillus, Bifidobacterium | 200-300g |
| high fiber foods | Oats, chia seeds, apples | water soluble dietary fiber | 25-30g |
| Fermented soy products | Natto, miso, tempeh | Bacillus subtilis | 50-100g |
| Resistant starch | Cooled potatoes, green bananas | Resistant starch | 10-15g |
| polyphenolic foods | Blueberries, dark chocolate, green tea | polyphenolic compounds | Appropriate amount |
| Omega-3 foods | flaxseed, salmon | alpha-linolenic acid | 1-2 servings/week |
3. Recommended intestinal health diet plan
Combining the latest research and clinical practice, the following 7-day intestinal conditioning diet plan is recommended:
| Meals | Monday to Wednesday | Thursday to Saturday | Sunday |
|---|---|---|---|
| breakfast | Oatmeal + kiwi + sugar-free yogurt | Whole wheat bread + avocado + kefir | Multigrain porridge + natto |
| Lunch | Brown rice + steamed fish + cold fungus | Quinoa Salad + Grilled Chicken Breast + Pickles | Sweet potato + boiled shrimp + miso soup |
| dinner | Steamed pumpkin + tofu soup + flaxseed powder | Stir-fried seasonal vegetables with mixed mushrooms + cooled potatoes | Steamed Eggplant + Sprouted Grain Bread |
| Extra meal | Green Banana/Blueberry | Dark chocolate (more than 85%) | Apple cider vinegar drink |
4. Intestinal-damaging foods that need to be avoided
While paying attention to beneficial foods, you should also be wary of the following foods that may damage intestinal function:
1.Ultra-processed foods:Contains a large number of additives that will destroy the balance of intestinal flora
2.Excess alcohol:Impairment of intestinal barrier function
3.High-sugar diet:Promote the growth of harmful bacteria
4.Trans fatty acids:Increased risk of intestinal inflammation
5.Overly spicy food:May irritate intestinal mucosa
5. Expert advice and precautions
1. Dietary adjustments should be made gradually. A sudden increase in fiber intake may cause abdominal bloating.
2. Different bodies have different reactions to food. It is recommended to keep a food diary to observe personal reactions.
3. Adequate water intake (1.5-2L per day) is crucial for fiber to work
4. Combined with moderate exercise (such as walking for 30 minutes a day) can further improve intestinal peristalsis
5. If you have persistent intestinal discomfort, you should seek medical treatment promptly instead of relying solely on dietary adjustments.
The gut is known as the "second brain" and its health directly affects overall wellbeing. Through scientific dietary adjustments and regular work and rest, most people can experience significant improvement in intestinal function within 4-6 weeks. Remember, variety is key to healthy gut flora, and it is recommended to consume at least 30 different plant foods per week.
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