Fiber is useful for digestion? | The benefits of fiber to treat constipation | Fiber causes constipation? | The best fiber supplements for constipation | Fiber -high foods to treat constipation
Constipation One of the most annoying and common problems around the world is about 20 percent of the world’s people suffering. The definition of constipation is not that simple, but when a person is less than three times a week, his stool is rigid and hard to get rid of constipation.
You must have heard that people with constipation should eat foods rich in fiber during the day, but is this recommendation really effective and helping to treat constipation?
Below we are going to be about The relationship between fiber and constipation Speak and answer the question above, join Coca.
Fiber useful for digestion
Dietary fiber refers to non -digestive carbohydrates in plants that are found in all plant foods including fruits, vegetables, cereals, nuts and seeds.
This nutrient is divided into two groups based on the amount of dissolution capability:
- Insoluble fiber that is present in wheat bran, vegetables and whole grains
- Soluble fiber found in oatmeal bran, nuts, seeds, beans, lentils, chickpeas as well as some fruits and vegetables
Most fiber -containing foods have a combination of soluble and insoluble fibers of different ratios.
Even if the body fails to digest fiber, consuming enough nutrients is very important for intestinal health because the dietary fiber increases the volume of stool and softens it as a result of regular stool excretion because the stool moves more quickly in the intestine and makes it easier to excrete.
However, fiber types help in various ways: insoluble fiber sweeps the stool and sweeps the intestine to move everything in it, while soluble fiber enhances more water and creates a gel -like substance that helps and improves the stool more easily.
In addition, the fermentation of a type of soluble fiber called prebiotics in the colon also helps maintain intestinal health by increasing the number of good intestinal bacteria. This advantage can help reduce the risk of type 2 diabetes and heart disease and obesity.
The benefits of fiber for constipation
If you have constipation and do not have much fiber in your diet, increased consumption of this nutrient may help treat your constipation.
Increasing the amount of fiber intake seems to increase the number of stools. 77 % of people with chronic constipation have been found to improve with increased fiber intake.
In addition, it is said that increased fiber intake is probably as useful as lacticose laxity in children, in other words, in many cases only increased fiber intake can solve constipation.
Generally, it is recommended that men consume 38 grams daily and women 25 grams of fiber, but unfortunately most people receive less than half a day, which is about 12 to 18 grams a day.
The disadvantages of fiber for constipation
Although fiber consumption theoretically helps prevent and treat constipation, it seems that this recommendation is not useful for everyone and in some cases even fiber consumption needs to be reduced.
It has recently been found that fiber helps increase the number of stools, but does not affect other symptoms of constipation such as stool consistency, pain, bloating and gas.
If you are curious to know if increased fiber intake will help treat your constipation, you need to look for constipation because it may occur for a variety of reasons, including:
- Lifestyle: Diet with low fiber, inactivity and low fluid intake can cause constipation.
- Medications or supplements: Taking some painkillers, antidepressants, anti -psychotic drugs and some antacids increase constipation.
- Diseases: Some diseases such as diabetes, irritable bowel syndrome, inflammatory bowel disease, and neurological diseases such as Parkinson’s are constipation.
- Unknown Factors: The cause of chronic constipation in some people is known as chronic idiopathic constipation
If you use a fiber -rich diet and your constipation is not deficient in this nutrient, increasing fiber intake will not only help treat constipation but may also make it worse.
It is interesting to know that fiber intake in some people with constipation is similar to those who do not have this condition. It is even characterized in people with chronic ideiopathic constipation.
This also applies to people with irritable bowel syndrome because many high -fiber foods contain many foods that exacerbate the symptoms of irritable bowel syndrome.
However, given the remarkable advantages of fiber, you should not use a low fiber diet for a long time without consulting a physician or nutritionist. In addition, taking non -fermented soluble fiber supplements appears to help people’s health (even those who are unable to consume other types of fiber).
The best types of fiber to fix constipation
Fiber supplements can help treat constipation, even in people who suffer from chronic constipation or irritable bowel syndrome. However, if you have chronic constipation or have symptoms such as pain, wind, bloating and gas, it is best to go for non -fermented soluble fiber supplements.
The reason for this is that fermenable fibers are fed by bowel bacteria and increase the intestinal gas, which can worsen the symptoms of constipation.
Some examples of soluble fiber supplements include:
- Passilium (springs): The shell of the springs and metamocyle
- Methyl Cellulose: Citrus
- Glucananan: Glucaman capsules or pgx
- Inulin
- Gauar gum is partially hydrolyzed:
- Wheat dextrin
Pacilium is usually the best option available, though classified as fermented fibers, but can restore the stool to its natural form, and even people with irritable bowel syndrome are able to use it.
The best foods to relieve constipation
If you have little fiber into your diet, it is best to increase the consumption of high -fiber foods such as fruits, vegetables and whole grains. This technique increases the level of soluble and insoluble fiber in the body and can help treat constipation.
It is recommended that you gradually increase your fiber intake, as a sharp increase over a short period of time can have unwanted side effects such as pain, gas and bloating.
Some foods rich in insoluble fiber include:
- Full grains
- Fruits and vegetables with skin
- Nuts and seeds
Foods rich in soluble fiber include:
- Oatmeal
- Flaxseed
- Joe
- Rye
- Beans and beans
- Vegetable roots
It seems that consuming certain high -fiber foods is very useful for constipation, for example, if constipation is caused by irritable bowel syndrome, flaxseed can be helpful.
To do this, you can start with a teaspoon a day and gradually increase the dose of consumption to reach a maximum of 2 tablespoons a day. You can also use these seeds in the drink or sprinkle them on yogurt, salad, cereal or soup.
Dry plums can also help relieve constipation, which is high in fiber and contains sugary alcohol surnibiteol, which is a natural laxative.
Dry plums appear to be better than fiber supplements in the treatment of constipation, the effective dose of this nutrient is about 50 grams or 7 (twice a day).
If you have irritable bowel syndrome, you should probably not eat dried plums because the sorbitol is a kind of food and can exacerbate the symptoms of this condition.
Source: Healthline
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