不少人想著靠各類通便產品解決，長期吃反而容易讓腸胃不舒服。其實菜市場隨手能買到的夏季應季青菜，纖維足、水分多，日常搭配著吃，溫和幫腸道順暢運轉，堅持隔一天安排一次，肚子輕松，腰腹也會清爽不少，分享三種家家戶戶都能買到的時令菜，只說說食材本身特點，簡單好懂。

第一種：空心菜

盛夏最便宜、隨處可見的綠葉菜，整根莖葉都帶著充足粗纖維，質地脆嫩不刮腸胃。天熱身體容易燥熱，它水分飽滿，日常吃著清爽解膩，纖維能帶動腸道慢慢蠕動，減少殘渣長時間堆積在肚子里。價格實惠，整季都新鮮，不管日常炒菜還是焯水涼拌都合適，清淡吃負擔很小。

第二種：絲瓜

夏天必吃的瓜類蔬菜，含水量超高，果肉軟潤溫和。里面自帶豐富植物纖維，能增加腸道內食物殘渣的蓬松感，排便過程會順暢很多。本身口味清淡少油也好吃，熱量不高，不會給身體增添多余負擔。悶熱天容易胃口差，多吃點絲瓜，既能補水，又能給腸胃減負，適合長期家常搭配。

第三種：紅薯葉（苕尖）

入夏之后嫩到掐出水的綠葉菜，之前很多人忽略，現在成了熱門家常青菜。纖維含量很可觀，葉片自帶順滑黏液，溫和呵護腸道，不會刺激腸胃。

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口感細嫩鮮香，自帶清甜，老人小孩都愿意吃。長期吃得精細、蔬菜吃得少的朋友，常吃它補足粗纖維，腸道運轉會更規律。

最后碎碎念

這三樣都是夏季正當季、平價易得的蔬菜，不用頓頓猛吃，隔天換著搭配上桌就行。想要腰腹平整、排便順暢，光靠青菜也不夠，平時多喝溫水，少冰少重油，偶爾起身走動，搭配新鮮蔬菜，整個人都會輕松舒服很多。食材只是日常飲食輔助，根據自己腸胃情況適量食用就好。