Diet & Nutrition – Fiber & Constipation

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    freemanswayne3
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    What is constipation?
    Constipation is often a condition of infrequent and/or hard dry bowel movements. It is normally in connection with the consistency of the faeces instead of the frequency of going number 2. Constipation can be a common occurrence in Western countries and its main cause is often a not enough dietary fibre. The mildly laxative properties of wheat bran have been recognised considering that the time of Hippocrates (460-377 BC) whose writing suggest he was aware of its usefulness inside the treatment of constipation.
    What is fibre?
    Fibre is a term used to refer to the various components in the diet that can’t be digested inside stomach or small intestine by endogenous enzymes. It is also called ‘roughage’.
    Dietary fibre might be split up into 2 groups:
    Soluble Fibre:
    This group includes gums, pectin’s, and a few hemicelluloses, present in oats, legumes, barley, apples, citrus fruits and strawberries. This fibre forms a thick gelatinous sol when when combined food inside digestive system and might be fermented within the colon by bacteria however it doesn’t contribute significantly to stool bulk. It does however assist to reduce cholesterol levels by absorbing bile (containing cholesterol) and excreting it in the body. Less bile will then be reabsorbed within the intestine so more bile is made within the liver, which in turn requires cholesterol.
    Insoluble Fibre:
    This group contains cellulose and several hemicelluloses found in grain, vegetables and bran. Compared to soluble fibre it is relatively resistant against bacterial fermentation.
    How does fibre prevent constipation?
    Fibre is necessary inside the diet to promote peristalsis inside the large intestine through providing bulk. As the fibre passes with the intestine what’s more, it absorbs a lot of water, which results in softer, bulkier stools which can be easier to pass. (In healthy western populations it’s been shown that for every single 1g of wheat bran consumed daily the production of stool is increased by between 3 and 5g). This in turn can result in a decrease within the occurrence of or rest from haemorrhoids, by reducing the strain that constipation causes. More bulk within the colon means less pressure and also this fact may be used within the treatment of ibs and diverticulosis (pockets inside the bowel which can become infected leading to diverticulitis or break open to form an abscess or cause peritonitis).
    How much fibre should I eat?
    It is recommended that adults should consume 20-35g per day which will usually produce one to two soft and formed stools per day. It is important to keep in mind that fluid intake should also be consciously increased (6-8 glasses daily) to ensure that enough water may be absorbed to improve the bulk of the faeces and aid peristalsis.
    How do I increase my fibre intake?
    For breads and cereals use wholemeal grains (brown rice contains 2g fibre per cup) and Immune boosting supplements – click through the following post, high fibre cereals (weetabix 4g/serving, All bran 9.5g/serving etc…) The fibre exists in the outer layer from the grain and is removed inside manufacturing of white flours and pastas etc (white bread 0.5g/slice, wholemeal bread 2.5g/slice, white pasta 4g/serving, wholemeal pasta 9g/serving). In relation to vegetables and fruits, make an effort to leave the skins on wherever possible, because the same as cereals this is where the fibre is contained. Try introducing dried, stewed, tinned or fruit to breakfast cereals. A fibre increase carried out gradually to stop bloating within the abdomen because of increased bacterial fermentation and manufacture of associated gases (hydrogen, methane and fractional co2).

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