HEALTH TIPS: GETTING RID OF CONSTIPATION WITH A NOURISHED GUT.
This is a kind of problem so many millions of people
struggle with – nourishing your gut. Making food and lifestyle choices to
prevent constipation can go a long way, and also a healthy gut is key to
prevent and manage any gut dysfunction that can lead to constipation.
Adopting healthy lifestyle choices before dealing with
chronic constipation is ideal. But when that is not the case, there are choices
you can start making today to get your gut on track.
·
FIBER: What is fiber?
Fiber is the portion of food that comes
from plants. ( grains, fruits, vegetables, nuts and seeds) that the body cannot
digest. There are two types of dietary fiber – they are soluble and insoluble. Most
foods that are good sources of fiber contain some of both insoluble and soluble
fiber, though some are better sources than others. In general, fiber is
beneficial for your gut and reducing constipation because it makes stool larger
and softer – therefore easier to pass.
·
Soluble fiber is good absorbing water. The increase
in water in your gastrointestinal tract helps your stool to pass easily. Foods that
are rich in soluble fiber include; oats, fruits and vegetables, legumes, nuts
and 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 that are rich in insoluble fiber include whole wheat and other
whole grains and vegetables.
When addressing your guts make note of the
foods you are eating and your symptoms
and you can begin to see where problems may exist.
It 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 hydration in the colon so drinking adequate water is important but
you should drink the water consistently rather than suddenly drinking
considerably more water when you feel constipated.
HEALING YOUR GUT:
1.
Remove foods that aren’t working well for you.
many individuals are sensitive to foods that may be damaging the GI tract.
2.
Add foods that are rich in prebiotics including
apples, bananas, pears, asparagus, leeks and onions.
3.
Add foods that are good sources of soluble and
insoluble fibers.
4.
Add foods that provide polphenols and vitamin C,
including berries, oranges and kiwi.
5.
Add foods that are rich in zinc glutamine
including bone/meat broths, eggs, fish and poultry.
6.
Add omega-3 rich fats including wild caught
salmon, tuna, sardines, herring, chia seeds, flax seeds and walnuts.
Take
one step at a time to incorporate gut- nourishing foods to your meals. And continue
to investigate what works best for you to end occasional or chronic
constipation.
Inside Post Ads Here
