Get Rid of Constipation using a Nourished Gut
- January 11, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
What can be fiber?
Fiber can be one not bad place to start. For many increasing fiber intake can help to promote healthier bowel movements.
Dietary fiber can be the portion of food in which comes by plants (grains, fruits, vegetables, nuts along with seeds) in which the body cannot digest. There are 2 types of dietary fiber – soluble along with insoluble. Most foods in which are not bad sources of fiber contain some of both insoluble along with soluble fiber, though some are better sources than others. In general, fiber can be beneficial for your gut along with reducing constipation because the idea makes stool larger along with softer – therefore easier to pass.
Soluble fiber can be not bad at absorbing water. The increase in water in your gastrointestinal tract helps your stool to pass more smoothly. In addition, soluble fiber may also ferment causing an increase in healthy bacteria in your gut. Foods in which are rich in soluble fiber include oats, fruits along with vegetables, legumes, nuts along with seeds.
Insoluble fiber passes through your digestive system in close to its original form, adding bulk to your stool. Bulkier stool acts like a brush sweeping through your colon to keep everything moving properly. Foods in which are rich in insoluble fiber include whole wheat along with some other whole grains along with vegetables.
Increasing dietary fiber may not be the best solution for everyone. Some foods in which are high in fiber are also high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides along with polyols). FODMAP rich foods can be fermented by gut bacteria along with can make symptoms of digestive health worse for some individuals.
When addressing your symptoms make note of the foods you are eating along with your symptoms along with you can begin to see where problems may exist. I understand, the idea can sometimes be very difficult to find those answers. If you are struggling to find the right answers for you, ask for help.
Drink adequate water
Constipation can be related to dehydration inside the colon so drinking adequate water can be important. although you should drink water consistently rather than suddenly drinking considerably more water when you feel constipated. For many drinking water between meals works best. Aim for around eight 8 ounce glasses of water each day. Don’t overdo the idea, although find the right balance of water in which helps you to keep your bowels moving smoothly.
Feed the not bad bugs
The right balance of bacteria in your gut can be important for its functioning. The intestinal microbiota aids inside the breakdown of food, stimulates your immune system, prevents growth of pathogenic bacteria along with can help to produce important compounds like short-chain fatty acids. Studies have shown in which modifications inside the composition of the gut bacteria in constipated individuals varies by in which of healthy control subjects. Research supports the importance of a healthy gut microbiota in preventing gut dysbiosis which can include constipation. Extensive research can be being done in This specific area.
How do you feed the not bad bugs? We can go back to the fiber story. Consuming foods rich in fiber can provide fuel to support the best balance of bacteria in your gut.
Heal your gut
I believe in which when your life can be out of balance, poor health will result. along with when your gut can be out of balance, poor health will result too. So what can you do to ensure in which you have a healthy gut?
1. Remove foods in which aren’t working well for you. Many individuals are sensitive to foods in which may be damaging the GI tract. Whether in which be highly processed foods in which are not providing nutrients or foods in which you would likely consider to be “healthy” although don’t work well for your body.
2. Add foods in which are rich in prebiotics including apples, bananas, pears, asparagus, leeks along with onions.
3. Add foods in which are not bad sources of both soluble along with insoluble fibers.
4. Add foods in which provide polyphenols along with vitamin C including berries, oranges along with kiwi.
5. Add foods in which are rich in zinc along with glutamine including bone/meat broths, eggs, fish along with poultry.
6. Add omega-3 rich fats including wild caught salmon, tuna, sardines, herring, chia seeds, flax seeds along with walnuts.
Take one step at a time to incorporate gut-nourishing foods to your meals. along with continue to investigate what works best for you to end occasional or chronic constipation. If you are struggling with finding the answers for you, ask for help. the idea will be worth the idea to feel great again!