Eating bonito is good for the body's recovery.
Eat more foods containing more crude cellulose. Some plant fibers in such foods are not easily digested and absorbed in the intestine, and can absorb the water in the intestine to form a hydrophilic colloid, which is conducive to softening the stool.
In food, vegetables and fruits contain more water than grains, so you should eat more vegetables and fruits.
Coarse grains have a stronger laxative effect than fine grains.
In the diet, eat more whole grains such as polenta, rice, sweet potatoes;
Among vegetables, eat more cabbage, leeks, winter amaranth, celery, radishes, potatoes, etc.