菜市场随手能买到的夏季应季青菜，纤维足、水分多|小白菜|新鲜|粗纤维|肠胃|青菜

不少人想着靠各类通便产品解决，长期吃反而容易让肠胃不舒服。其实菜市场随手能买到的夏季应季青菜，纤维足、水分多，日常搭配着吃，温和帮肠道顺畅运转，坚持隔一天安排一次，肚子轻松，腰腹也会清爽不少，分享三种家家户户都能买到的时令菜，只说说食材本身特点，简单好懂。

第一种：空心菜

盛夏最便宜、随处可见的绿叶菜，整根茎叶都带着充足粗纤维，质地脆嫩不刮肠胃。天热身体容易燥热，它水分饱满，日常吃着清爽解腻，纤维能带动肠道慢慢蠕动，减少残渣长时间堆积在肚子里。价格实惠，整季都新鲜，不管日常炒菜还是焯水凉拌都合适，清淡吃负担很小。

第二种：丝瓜

夏天必吃的瓜类蔬菜，含水量超高，果肉软润温和。里面自带丰富植物纤维，能增加肠道内食物残渣的蓬松感，排便过程会顺畅很多。本身口味清淡少油也好吃，热量不高，不会给身体增添多余负担。闷热天容易胃口差，多吃点丝瓜，既能补水，又能给肠胃减负，适合长期家常搭配。

第三种：红薯叶（苕尖）

入夏之后嫩到掐出水的绿叶菜，之前很多人忽略，现在成了热门家常青菜。纤维含量很可观，叶片自带顺滑黏液，温和呵护肠道，不会刺激肠胃。

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口感细嫩鲜香，自带清甜，老人小孩都愿意吃。长期吃得精细、蔬菜吃得少的朋友，常吃它补足粗纤维，肠道运转会更规律。