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What to eat to quickly resolve constipation

2025-12-02 16:33:33 female

What to eat to quickly resolve constipation? Hot topics and scientific advice on the Internet in 10 days

Recently, topics related to "constipation" have once again become the focus of hot discussion on social platforms, especially diet regimens. Combining the hot discussions on the Internet and medical expert advice in the past 10 days, we have compiled the following scientific and effective food list and practical tips to help you quickly relieve constipation problems.

1. Top 5 constipation solutions that are hotly discussed on the Internet

keywordsSearch popularityRelated foods
prunes★★★★★Fresh prunes, prune juice
chia seeds★★★★☆Chia seed pudding, soaked in water for drinking
dragon fruit★★★★☆Red heart dragon fruit (better effect)
oats★★★☆☆Oatmeal, oat bran
Yogurt + Flaxseed★★★☆☆Sugar-free yogurt with ground flaxseed

Hot spot analysis:Prune's natural sorbitol ingredient has become a "top laxative" recently, with 23,000 related notes in Xiaohongshu increasing within a week; chia seeds are highly recommended by fitness bloggers for their high dietary fiber (containing 34 grams per 100 grams).

2. Scientific ranking of fast laxative foods

foodactive ingredientFood recommendationsEffective time
prune juiceSorbitol, phenolic compoundsDrink 100ml on an empty stomach2-8 hours
Red heart dragon fruitDietary fiber, anthocyaninsEat half at a time6-12 hours
chia seedsOmega-3, soluble fiber10g soaked in water and eaten after swelling12-24 hours
oat branbeta-glucan20g washed with water or mixed with yogurt24 hours continuous action

Things to note:Prune juice may cause diarrhea, so no more than 200ml per day; Chia seeds need to be combined with plenty of drinking water (at least 2L per day).

3. An effective 3-day diet plan tested by netizens

According to 14,000 video data on Douyin’s “Healthy Check-in” topic, the following combinations have the highest success rate:

• Breakfast:300ml warm water + 20g oat bran + 1 banana

• Lunch:200g stir-fried spinach + 150g sweet potato + 100ml sugar-free yogurt

• Snacks:Half red dragon fruit/5 prunes

• Dinner:Chia seed pudding (10g chia seeds + 200ml almond milk)

4. Special reminder from doctors

1.short term emergencyPrune juice can be used, but long-term dependence may reduce intestinal sensitivity

2. If constipation lasts for more than 2 weeks or is accompanied by abdominal pain, organic diseases need to be ruled out.

3. When the daily water intake is less than 1.5L, high-fiber foods may aggravate constipation.

By scientifically choosing food combinations and regular work and rest, most people can improve constipation within 3 days. If symptoms persist, it is recommended to seek medical treatment promptly to investigate the cause.

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