--- title: "解決便秘困擾　飲食挑選是關卡 - FoodNo1.com" description: "現代人生活習慣改變，加上工作壓力大，食物中多大魚大肉，恐會因攝取蔬果不足等因素，造成便祕問題，其實想要解決便祕，除了改變生活作息，飲食也是關鍵，選擇正確的食物，就能幫助促進腸胃蠕動，達到正常排便效果..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3044-2016-03-02-06-00-09.html" date: "2026-06-14T16:38:11+00:00" language: "zh-TW" --- # 解決便秘困擾 飲食挑選是關卡 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年2月29日 點擊數: 2352 ![](https://www.foodno1.com/images/obhealthno1/2016-03/0b573c357b.jpeg) 現代人生活習慣改變，加上工作壓力大，食物中多大魚大肉，恐會因攝取蔬果不足等因素，造成便祕問題，其實想要解決便祕，除了改變生活作息，飲食也是關鍵，選擇正確的食物，就能幫助促進腸胃蠕動，達到正常排便效果。 **黑棗富纖維質 有助便意** 開業營養師林俐岑表示，像是咖啡，因具有高濃度的咖啡因，能幫助腸胃蠕動和消化，達到順暢排便，還有辛辣食物，透過含有的辣椒素，也能幫助產生便意，另外像是富含豐富纖維質的黑棗，不過切記都應適量即可，才能避免傷身。 **甩開便祕困擾 火龍果奇異果有效益** 至於蔬果中，包括含有豐富纖維質的火龍果、奇異果、芭樂、柳丁、蘋果等，都能幫助放鬆消化器官的肌肉，促進便意。林俐岑營養師表示，尤其是蘋果，拉肚子的時候可以吃是因為它含有豐富的果膠，也可以解決便祕，但是，一定要多喝水。 營養師特別強調水分攝取的重要，由其是在秋冬接替時節，一為流汗少，水分往往攝取不足。她表示，不管是纖維較粗的牛篣，或是水溶性纖維的菇類，秋葵，都需要水分的協助，才能刺激腸道蠕動。林俐岑營養師說明，一個人一天的水分攝取量是體重X30，比如說，體重60公斤的話，一天的水分攝取量約1800CC。 林俐岑營養師建議，每天早上6-8點是大腸經活動最活躍的時候，每天早上起床後喝一杯溫開水，在肚臍上順時針按摩，對於受過腹部手術，腸沾黏，或是長久臥病的長者，非常有效。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 易煮 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 有營美味 ](https://www.foodno1.com/component/tags/tag/%E6%9C%89%E7%87%9F%E7%BE%8E%E5%91%B3.html) - [ 紫蘿蔔 ](https://www.foodno1.com/component/tags/tag/%E7%B4%AB%E8%98%BF%E8%94%94.html) - [ 紹菜 ](https://www.foodno1.com/component/tags/tag/%E7%B4%B9%E8%8F%9C.html) - [ 木耳 ](https://www.foodno1.com/component/tags/tag/%E6%9C%A8%E8%80%B3.html) - [ 夏季美食 ](https://www.foodno1.com/component/tags/tag/%E5%A4%8F%E5%AD%A3%E7%BE%8E%E9%A3%9F.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3044-2016-03-02-06-00-09.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "解決便秘困擾　飲食挑選是關卡", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3044-2016-03-02-06-00-09.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "解決便秘困擾　飲食挑選是關卡", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "便秘, 飲食, 營養, 纖維質, 腸胃蠕動, 咖啡因, 營養師, 林俐岑", "recipeCuisine": "中式料理", "recipeCategory": "解決便秘困擾　飲食挑選是關卡", "video": { "@type": "VideoObject", "name": "解決便秘困擾　飲食挑選是關卡", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3044-2016-03-02-06-00-09.html?markdown=1", "uploadDate": "2016-02-29T21:13:28-05:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-02-29T21:13:28-05:00", "dateCreated": "2016-02-29T21:13:28-05:00", "dateModified": "2016-02-29T21:13:28-05:00" } ```