1, eat fruits and vegetables at least 5 times a day. Fresh fruits and vegetables are rich in paraphytons, which is a magic weapon to maintain intestinal health. According to the survey report of Swedish scientists, there are broccoli, cauliflower, cabbage, tomato, onion and citrus among the superstars who protect intestinal health, while soybean is second to none. The more colorful the fruits and vegetables you choose to eat, the better the health care effect, so your diet motto should be: eat at least 600 grams of fresh fruits or vegetables every day (five times). In addition, non-fermented green tea is rich in enzymes, which is also a good prescription for intestinal health care. Therefore, drink as much as 2 liters of water, herbal tea or green tea every day to promote digestion and washing and discharge metabolic waste. Drinking more fresh fruit juice or vegetable juice can supplement a lot of vitamins and minerals to the body.
2. Eat at least 25 grams of fiber food every day, try to eat less refined flour and flour food, and eat more coarse grains, coarse rice, potatoes and beans. Large pieces of food rich in fiber will swell in the intestine, thus increasing the stool capacity. In addition, it can also shorten the time of stool staying in the intestine, eliminate the hidden danger of constipation, and toxic substances and carcinogens will also reduce contact with the intestinal wall. The German Nutrition Association recommends that at least 25 grams of bulk fiber food can promote intestinal peristalsis every day. Fruits and vegetables are rich in these substances, especially dried fruits, coarse grains and coarse flour foods. Flaxseed and wheat bran are well-known stars of popular fiber food. Expert tip: Every spoonful of fiber food should drink at least 1.50 ml of water, otherwise the large-volume food will not swell, which has a positive effect.