Avocado is good for constipation because avocado not only contains a lot of dietary fibers but also oleic acid which activates the function of the intestines.
Pickled vegetables are good for constipation because they contain vegetable lactobacillus which easily reach the intestines alive.
Dietary fibers are very effective for constipation, but it is apt to be insufficient.
Lettuce: 1.1 grams (within 100 grams)
Burdock: 5.7 grams
Dried persimmon contains 14 grams of dietary fiber within 100 grams.
Eating dried persimmon with olive oil poured over is more effective because oleic acid in olive oil stimulates the intestines, promoting peristaltic movement (the contraction and relaxation of the muscles of the digestive tract to move the food through the digestive system) and olive oil makes stools soft when it is mixed with stools, leading to better bowel movement.
9 women of 40s-50s who had been suffering from constipation for years tried to eat dried persimmon with olive oil for a week. Before starting the trial, the number of their bowel movement had been about twice a week. 8 of 9 women got better bowel movement, having about 5 bowel movements for a week.
It is necessary to be careful about too much eating of dietary fiber because it sometimes worsens constipation. Eating 2 pieces of dried persimmon is effective to improve constipation.
Abdominal massage to remove gas (Fig. 1)
1. Lie on your right side.
2. Take a comfortable posture using your arm or pillow under your head.
3. Massage around your navel along the flow of the large intestine clockwise, breathing deeply.
4. 5 to 10 minutes a day