What causes constipation? How can constipation be cured with home remedies?
Foods like papaya, cucumber, fiber-rich grain like millets are great facilitators of stool evacuation. Papaya and cucumber can be consumed in fresh form, while millets can be converted into bread.
Dietary fiber, found in fruits, vegetables, and other food types, is not digested in the small intestine. These, undigested passing through the small intestine, reach the large intestine and colon. Fiber bulks up food. These facilitate the movement of waste down the large intestine helping in the convenient evacuation.
Fiber-rich food includes wholegrain food products like bread, breakfast cereal, and pasta. Then we have fruits like berries, melons, oranges, and pears. Vegetables like broccoli, carrots, sweet corn, peas, beans, pulses, nuts, and seeds, potatoes with skin, are rich in fiber. In plants, the woody fiber is generally lignin.
Oats and barley contain beta-glucan fiber. Three grams and more of it, when consumed daily, is said to help reduce cholesterol levels. Dietary fiber helps reduce the risk of cardiovascular disease, type 2 diabetes, and bowel cancer.
The UK government nutrition agency recommends using 30 grams of fiber per day for adults over 17 years. The American Dietetic Association recommends using 25 grams of dietary fiber for adult women and 38 grams for adult men.
The average intake of dietary fiber in the US these days is 15 grams per day, much lower than this recommendation. Consuming more than 25 grams per day of dietary fiber reduced obesity (Howarth et al., 2001).
Dietitians recommend consuming a fiber-rich diet to individuals suffering from constipation and a low fiber diet when afflicted by diarrhea. High-fiber diets provide bulk, are more satiating, and have been observed to lower body weights. Consumers, therefore, are turning to fiber supplements and bulk laxatives as additional fiber sources.
Additional reading references:
Nutrition Facts- a guide to good health Similar Posts:
What are good foods that help to poop and avoid constipation and make a day enjoyable?What are some super foods for our stomach?Can you suggest a vegetarian diet for someone suffering from indigestion, burping, and bad taste in the mouth?The post What causes constipation? How can constipation be cured with home remedies? appeared first on Sudhirahluwalia, Inc.
