We typically attempt to make more healthy selections for our our bodies, and vegetables and fruit have lengthy been hailed as dietary superheroes. These meals are additionally famend for selling digestive well being and stopping constipation. But do you comply with a nutritious diet enriched with plenty of vegetables and fruit and nonetheless wrestle to alleviate your self within the morning? With all that fibre in your system, why is constipation bothering you? Could there be an excessive amount of of a great factor? Let’s discover the lesser-known facet of fibre consumption: the paradox of extreme fibre resulting in constipation.
Also Read: 5 Easy Hacks To Improve Digestion Naturally)
First, let’s take a step again and perceive why fibre is well known for its helpful results on our digestive system.
Is it good to eat fibre day-after-day? Health advantages of fibre:
Fibre is available in two types: soluble and insoluble. Soluble fibre, present in oats, beans, and fruits, dissolves in water and types a gel-like substance, which aids in softening stools and easing their passage via the intestines. Insoluble fibre, current in entire grains, nuts, and greens, stays intact because it strikes via the digestive tract, including bulk to stools and selling common bowel actions. It’s this mixture of softening and bulking that has made fibre the go-to treatment for a lot of who are suffering from constipation.
Fruits and greens are an integral a part of a nutritious diet.
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But why are you continue to constipated?
Like any dietary part, consuming an excessive amount of fibre can have unintended penalties. This is especially true for many who immediately improve their fibre consumption with out giving their physique time to regulate.
Also Read: What To Eat And What To Avoid For Constipation In Children
Nutrition And Wellness Consultant Neha Sahaya shares, “Vegetables and fruits are loaded with nutrients (vitamins, minerals and dietary fibre). Most of your gut microbes feed on dietary fibre. But overdoing fibre can start irritating your gut lining. Having excessive fibre suddenly can lead to an upset stomach, bloating, gas and constipation. This usually happens because –
1. If our diet has junk and processed food with fewer fruits and vegetables, we have more colonies to digest that kind of food over healthy food. Bad bacteria thrive on sugar and junk.
2. When a person consumes an excessive amount of fibre without drinking enough fluids, it can lead to constipation. Fibre needs water to function effectively in the digestive process.
3. You can be constipated if there is no or low physical activity. Body movement in the form of exercise is also required to digest the newly introduced fibre.
How To Get Relief From Constipation – Try These Home Remedies:
Neha Sahaya also shared some easy remedies to manage constipation:
- Have one tsp of ghee followed by a glass of water on an empty stomach: butyric acid in ghee can get rid of constipation and help ease bowel movements.
- Mix 1 tbsp of Triphala powder with water and consume before bedtime to help clean the colon the next day. This is a natural treatment for digestive issues especially constipation.
- Only have cooked form of vegetables over the raw especially the second half of the day
If you’re looking to up your fibre game, consider incorporating fibre-rich foods into your diet slowly. This allows your gut to adapt and build up the necessary enzymes and bacteria to process fibre efficiently. Additionally, ensure you’re drinking plenty of water, as this helps soften stools and aids in the passage of fibre through the digestive system.
Source: meals.ndtv.com