Dietary Fiber Constipation Natural Remedy
Just Fitness Hub, in a recent Instagram post, said that including enough fiber in your diet can help relieve constipation effectively. This article explains the causes of constipation and how dietary fiber works in dealing with constipation.
What is constipation?
It can be defined as difficulty in evacuating stool or infrequent bowel movements. It can be problematic and, if not treated, can lead to serious health issues.
Causes of Constipation
It’s often difficult to identify the exact cause of constipation. Many factors contribute to constipation, including:
(i) Not having enough fiber in your diet, like vegetables, fruits, and whole grains
(ii) Eating too many processed foods
(iii) A change in your daily routine, like a change in your eating habits
(iv) Anxiety or depression
(v) Not drinking enough water
(vi) Side effects of certain medicines
(vii) Ignoring the urge to pass stools
How Fiber Helps In Treating Constipation?
Fiber is the substance that promotes bowel movement and the beneficial bacteria that improve overall health and well-being. Two main types of fiber are soluble and insoluble fiber. As the name implies, insoluble fiber does not dissolve in water, is not acted on by colon bacteria, and does not produce colon gas. It is an essential substance because it hangs on to water within the colon and helps in regular bowel movements. On the other hand, soluble fiber dissolves in water and is fermented by the colon bacteria. Some of these bacteria even produce colon gas.
Some of the foods high in fiber
# 1
Legumes
Legumes are high in fiber. The Legume family includes beans, lentils, and peas. Beans are a good source of fermentable fibers, which move into the large intestine and aid in maintaining healthy bacteria in the gut.
# 2
Broccoli
Broccoli is a cruciferous vegetable rich in vitamins C and A and has lots of fiber. Cruciferous vegetables also have plenty of antioxidant polyphenols which help maintain digestive health.
# 3
Pears
Pears are fiber-rich and have vitamins C and A, folate, and calcium. You eat pear alone or add it to your fruit salads.
# 4
Apples
Apples are high in fiber and essential vitamins like vitamins C and A and folate. Ensure to eat both the skin and the apple flesh, as the skin has much of the fruit’s fiber.
# 5
Prunes
Prunes, or dried plums, also help improve digestive health. They have high amounts of fiber and help reduce obesity and manage hypertension.
# 6
Oranges
Oranges are a delicious fruit. In addition, they are surprisingly a good source of fiber. Oranges are packed with vitamin C, essential for immunity and overall health.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. Just Fitness Hub does not claim responsibility for this information.
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About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He
passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”
