5 Vegetables help in excretion that constipation people should not miss

Anyone who has constipation or difficulty in excretion should read this article. There are a lot of factors causing constipation such as insufficient water drinking, stressing, insufficient resting, eating a diet low in fiber, or not liking to eat vegetables and fruits that help with excretion. Don’t worry, ACU PAY provides you with 5 vegetables helping in excretion. Let’s get started together!


What is Constipation?

Constipation is a condition in which the intestines are squeezed which makes it not possible to remove feces from the digestive tract normally, causing residue in the large intestine for a long time. When the body absorbs water in the feces back, it makes the feces solid, dry, and large, making it difficult to excrete.

Symptoms of constipation

  • Excrete less than 3 times per week
  • Difficult in excretion, have to use more force excrete feces
  • Take longer than usual in excretion.
  • The feces are solid and dry
  • It feels like there’s a blockage in the anus that blocks bowel movement
  • Feel like not totally excrete

5 Vegetables help in excretion

  • Gourd

It is a vegetable that is easy to find and can be cooked in many delicious dishes. It is often popular to eat tops and leaves, boiled to eat with chili paste, or cooked in many menus such as blood tofu soup with gourd,  clear soup, etc. It contains up to 2.08 grams of dietary fiber in 100 grams of gourd. It is a vegetable with many vitamins such as vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin C, calcium, phosphorus, and iron. Therefore, the gourd helps in excretion. It has a high fiber and helps soften faces, making it easier to excrete. It also helps with eye nourishment, helps with bloated stomach, and flatulence as well.

  • Chinese cabbage

It’s a vegetable that’s easy to eat and also delicious. The Chinese cabbage is high in fiber, low in calories, and can make you full for a long time. It is commonly boiled, scalded, or cooked in foods such as clear soup, Stir-fried Vegetables, Minced Pork Wrapped in Chinese Cabbage, etc. There is also a lot of water in the Chinese cabbage which makes the feces softer. It helps to stimulate excretion and solve constipation. 

  • Okra

It is a native vegetable that is popular to eat and can be both scalded or boiled to eat with chili paste and many other dishes such as Stir-fried Okra with Egg, egg curry, Okra Omelet, etc. Some people may not like to eat it because okra has mucus in its pods which helps to excrete easier.

  • Water Spinach

It is a vegetable that is commonly found. It is popular to eat the top, leaves, and stems of the water spinach. It can be boiled, scalded, or cooked into many dishes such as Stir-fried Water Spinach, Water Spinach sour curry, Suki, etc. Water spinach is a vegetable that is famous for eye care and can also help with excretion because they have high fiber which can clean up intestinal residues, thus facilitating excretion.

  • Broccoli

It is a sweet, easy-to-eat vegetable. It can be eaten with chili paste or cooked in various menus such as shrimp stir-fried broccoli, Baked Broccoli with Cheese, broccoli soup, etc. Broccoli is very high in vitamin C which can help with antioxidants, boost immunity, nourish the skin, nourish and heal the eyes. Broccoli is also a vegetable that helps to digest easily, prevents the growth of microorganisms that interfere with digestion, and relieves constipation. 

There are many ways to improve constipation, including eating a diet that is high in fiber and choosing vegetables that make excretion easier, but should not eat too much because overeating can also harm us.

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