3. Water
3. 水
Dehydration is one of the most common reasons for constipation. If you're not drinking much water throughout the day, it's time to get on it. Be sure to drink even more when you work out, especially on hotter days.
缺水是便秘最常见的原因之一。如果你一天喝的水少,那你就要开始补水了。如果你运动了,特别是在天热的时候,就要保证喝到更多的水。
4. Oranges
4. 橙子
Forgo your a.m. cup of juice for the whole fruit. A standard orange has a little more than 2 grams of fiber, while the juiced version contains little to none. Even more promising, a 2008 study found that naringenin, a compound found in citrus fruits, can have a laxative-like effect.
抛弃早晨的果汁,换成整个的水果吧。一个普通的橙子含有2克多一点的纤维素,而橙汁几乎不含纤维素。还有更可靠的证据:一项2008年的研究发现,柑橘类水果中含有的柚皮素有类似通便的功效。
5. Prunes
5. 西梅干
Marketers have been trying to give prunes a more elegant reputation for years now, selling the fruit as "dried plum" in attempt to rid it of its reputation for constipation relief. But there's no shame in getting people back to regular. Prunes really do help you poop, thankfully, due to their high insoluble fiber content. Just one little prune contains a gram of fiber, which is pretty concentrated for such a small piece of food. Other dried fruits like apricots have similar benefits and can provide the same relief.
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