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國人罹患大腸癌的比例非常高，台灣營養基金會針對上班族進行了便秘及飲食行為的調查，發現高達5成5的上班族有便秘的狀況。因為生活習慣、工作壓力、缺乏運動等導致排便不順，雖然便祕沒有立即的危害，但是忽略它身體可能會產生更嚴重的疾病。因此儂編推薦你3個幫助上廁所方式以及7種食物，讓你不再為便秘所苦！
延伸閱讀：腸道也會超齡？上班族易有的8大徵兆， 便秘、睡眠不足、臉上冒痘…快來看你中了幾樣？
1. 少用玩手機
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上大號時因為蹲在廁所的時間比較長，許多人會帶手機進去看影片、玩遊戲，對於已經便祕的人而言，分心的情況恐怕會讓上廁所時間更久，排便更不順利。長期下來直腸靜脈容易曲張，恐引發痔瘡困擾。
延伸閱讀：躺在床上滑手機也能瘦！懶女人必學「不流汗瘦身法」，宅在家一週練出馬甲線
2. 拿矮凳墊腳
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運用物理原理，在難以排便時可以改變姿勢，拿一張約15公分高的矮凳將雙腳墊高，可幫助髖關節呈適度彎曲狀。矮凳高度可視個人雙腿長度調整，舒服的大小即可。
延伸閱讀：追劇神器！「衛生紙耳環」讓你哭到爆、上廁所忘記帶衛生紙都沒關係！
3. 按摩腹部
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位於肚臍左右各約2拇指寬處，用拇指順時針畫圈按壓，力道適中、按摩後有微熱感即可；每次約5到10分鐘，也可搭配適度溫熱敷，有助促進腸胃蠕動、改善便秘問題。
延伸閱讀：不同眼紋保養法也不同！4種細紋按摩手法大公開，方法對了逆齡10歲
香蕉
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皮上有黑點的熟香蕉，所含的抗性澱粉較低，相對容易吸收，適合腸胃敏感、較容易腹脹、便秘的族群。而較生的香蕉含有較多果膠，不容易消化，吃了以後容易有飽足感，甚至可能引起脹氣，反而無法幫助排便，因此吃香蕉的時候要視情況選擇。
延伸閱讀：香蕉一條12萬美金登上全球頭版！連帶起迷你包的當紅品牌Jacquemus都向它致敬
水
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早上一杯溫水，身體可以有效吸收，依據年齡的不同，身體的水分含量約為50-70%。在未計算到有體感的流汗情況下，約為1300-3400毫升的流失，但人體的生化代謝也會產生水分，所以在沒有流汗的狀況下，一天需要補上1050-3100毫升的水分才能維持水分的平衡。美國農業部建議，成年男女每天分別要攝取3700與2700毫升的水份；歐洲食品安全局（EFSA）則為2500與2000毫升。
延伸閱讀：歐美超夯「氣泡水減肥法」大公開！《S.Pellegrino聖沛黎洛》讓你邊吃邊喝輕鬆瘦！
優格
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優格應該是多數人直接聯想到解便秘的食物，優格可以幫助消化系統、獲取益生菌、補充蛋白質。但要盡量避免挑選含糖量高的優格，喝多了反而攝取更多熱量。大部分人會選擇早餐吃優格，但晚上吃更可以幫助提高身體新陳代謝的效果，成分中的益生菌就能在睡覺時發揮調整腸内環境的作用，幫助毒素於隔天早上經由糞便或尿液排出體外。
延伸閱讀：省時營養的優格燕麥罐！五分鐘就能完成超美味早餐
麥麩
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解決便祕可以增加纖維攝取，膳食纖維可以促進腸道蠕動、維護腸道健康，減少便祕的現象。每天建議補充25-30克，麥麩是穀物外殼的最外層，豐富的膳食纖維、維生素B群、抗氧化物，非常營養。一份45克的麥麩含有約12克的膳食纖維，甚至比很多蔬果還高纖，很適合有便祕困擾的人食用。
延伸閱讀：想增肌減脂、崇尚天然料理？台北7間「健康無負擔」餐廳不藏私大公開！
蘋果
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美國流傳俗語「An apple a day keeps the doctor away.」可見蘋果的營養成分相當高，蘋果肉含有果膠幫助止瀉，蘋果皮則是富含解便的膳食纖維，所以想要解決便秘，應該吃解決便祕的人可以連皮一起吃，或是打成蘋果汁。
延伸閱讀：Raw Food 裸食主義：女性必備！豐富鐵質 蘋果甜菜根沙拉
波菜
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除了童年卡通《大力水手》吃了波菜可以增強體格外，對便祕感到困擾的人也可以多加食用。每100克的菠菜中含有1.9克的纖維、510毫克的鉀、62毫克的鎂，有助將水分吸入結腸，讓排便更順暢。
延伸閱讀：喝紅遍全球的「綠拿鐵」60天就狠甩45公斤？歐美女星人手一杯，瘦身美容最強盛品
香菇
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香菇有「菌中之王」的頭銜，粗纖維可以促進腸胃蠕動，能夠吸收水分而變大膨脹的功效，刺激腸道有利排便。同時多補充水分，才能使膳食纖維發揮最好的功效。
延伸閱讀：跟著好萊塢女星一起「吃瘦」！風靡歐美的極致減法料理
花椰菜
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花椰菜的營養成分相當高，料理方式也很多，不論烹飪或是當作生菜都相當美味，是大人小孩都愛的蔬菜。花椰菜每100公克花椰菜含有3.1克膳食纖維、維生素C、維生素K及葉酸的良好來源，也是預防癌症的好食材！
延伸閱讀：日本人長壽的秘訣靠這些！300位醫生嚴選2019最好的十大日常食材
source：pinterest、原水出版社
編輯整理：林芊佑
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