How to combine fitness with diet to improve constipation

Combining a reasonable diet during exercise can effectively improve constipation, mainly by increasing dietary fiber intake, supplementing water, and adjusting the protein to fat ratio. The dietary strategies to improve constipation mainly include choosing high fiber vegetables and fruits, consuming fermented foods in moderation, controlling refined carbohydrates intake, increasing healthy fat supplementation, and drinking water regularly and quantitatively.

1. High fiber fruits and vegetables

Foods rich in dietary fiber such as broccoli, apples, and dragon fruit can increase fecal volume and stimulate intestinal peristalsis. Fitness enthusiasts should ensure daily intake of vegetables and fruits of different colors, among which dragon fruit contains black seeds that can promote intestinal microbiota balance, and pectin in apple peels can soften feces. Pay attention to gradually increasing high fiber foods to avoid bloating.

2. Fermented foods

Sugar free yogurt, kimchi, miso, and other probiotic containing foods can optimize the intestinal microenvironment. Moderate consumption after exercise can help digest protein and reduce constipation caused by high protein diets. When choosing fermented foods, attention should be paid to the sodium content, and people with hypertension should control their intake of pickled vegetables and other pickled products.

3. Control refined carbohydrates

Reduce the intake of refined carbohydrates such as white bread and cakes, and replace them with whole grains such as oats and brown rice. The B vitamins and magnesium elements in whole grains help maintain intestinal nerve function, and consuming them before and after exercise can simultaneously supplement energy and improve bowel movements. Whole grains need to be chewed thoroughly to reduce gastrointestinal burden.

4. Healthy Fat Supplementation

Avocados, nuts, and deep-sea fish provide healthy fats that can lubricate the intestines. Under the premise of controlling total calories, fitness enthusiasts can arrange a small amount of nuts as a daily snack, which contains magnesium and can also relieve muscle tension after exercise. The medium chain fatty acids in coconut oil have a special effect on stubborn constipation.

5. Regularly and quantitatively drink water

During fitness, supplement a small amount of warm water every 15 minutes, and the daily water intake should exceed that of the general population. Drinking 500ml of water 2 hours before exercise can prevent dehydrated constipation, and a small amount of salt can be added to the water to maintain electrolytes. Avoid drinking large amounts of water at once to increase the burden on the kidneys.

Fitness enthusiasts need to establish a synergistic mechanism between diet and exercise to improve constipation. It is recommended to supplement potassium rich foods such as bananas within 30 minutes after strength training, and drink warm honey water before and after aerobic exercise to stimulate intestinal peristalsis. Long term constipation sufferers should record their diet and bowel movements, gradually find the appropriate intake of dietary fiber, and use laxatives such as lactulose under the guidance of a doctor if necessary. Maintain a frequency of exercise that includes core muscle training at least 3 times a week, and promote intestinal peristalsis through abdominal muscle contractions.