5 gut-friendly recipes PTP

If we observe ourselves carefully, we will notice that when we eat fried foods, sweets, and fatty foods continuously for a long time without much vegetables or fruits included in our daily meals, our digestive system will start to become sluggish, such as indigestion, constipation, and in some cases, abdominal pain, bloating, and discomfort in the mouth and intestines. That&#8217;s how it is!! Today, we have a menu to help nourish and stimulate the intestines. We guarantee that your intestines will return to normal function for sure.
<ol>
<li>Chili paste with boiled vegetables, stir-fried vegetables, or any vegetable dishes such as green leafy vegetables, kale, boiled Chinese kale, which contain both folate and soluble fiber, as well as boiled pumpkin and carrots to provide vitamin A and beta-carotene. It is also recommended to include soft ripe fruits such as papaya and ripe bananas in your daily meals.</li>
<li>Eating fish is good and easy to digest. Fish dishes with high fat content, such as sardines and salmon, provide vitamin D and B12, as well as foods high in iron such as fish, shrimp, shellfish, climbing wattle (a type of vegetable), and spinach to compensate for blood loss.</li>
<li>Yogurt or milk can also help because milk increases the number of good microorganisms. Choose low-fat and low-sugar options.</li>
<li>Water: It is recommended to drink 8-10 glasses of clean water daily.</li>
<li>Various grains such as brown rice, oats, or unprocessed or unpolished rice. Besides containing fiber and roughage that aid digestion, they are also rich in vitamins and minerals.</li>
</ol>
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**Besides eating well and appropriately, you should also exercise and get enough rest.**

If we observe ourselves carefully, we will realize that when we eat fried foods, sweets, and fatty foods continuously for a long period without including vegetables and fruits in each meal,

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