Constipation
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34. Soluble and Insoluble Fibre – Fibre is broadly divided into two types: soluble and insoluble, and we need to eat both as part of our daily diets, but for different reasons. Most plant foods like fruits, vegetables, wholegrains, oats, rye, barley, brown rice, beans, millets, pulses, nuts, seeds contain both types. Soluble fibre, found mainly in plant cells, includes pectins, gums and mucilage. Soluble fibre dissolves easily in water and becomes a soft gel in your intestines – it sops cholesterol and guards against heart, gallbladder diseases and constipation. Insoluble fibre, made up of structural part of plant cell walls, includes cellulose, hemi-cellular and lignin. Insoluble fibre as the name implies, remains unchanged, fills you up with bulk. Besides providing bulk, fibre and starches also get fermented in the colon stimulating the growth of microbes and muscles of the colon to push the digested food through the gut. The bulk and soft texture of fibre prevents hard and dry stools and speeds the transit of food through the digestive system to elimination. Thus insoluble fibre guards against diseases of the digestive and waste tracts, such as colon cancer, hemorrhoids, diverticulitis, varicose veins and constipation.
35. Certain kinds of fibre, known as prebiotics, encourage the growth of healthy bacteria that populate the gut. This not only helps protect the gut from harmful bacteria and other organisms but can improve the nutritional status, since the healthy bacteria in the bowel can make B-vitamins and vitamin K. They also aid the absorption of calcium and vitamin K – essential for healthy bones. Prebiotic-fibre foods include whole wheat, lentils, peas, beans, oats, artichoke, onions, leeks.
36. The optimum fibre requirement varies from person to person. An average adult person should consume about 30-40 grams of total fibre daily. For children over 2 years, the recommended intake is age+5 grams. A daily intake of more than 30 grams can easily be achieved if you eat wholegrains, beans, pulses, fruits, vegetables, nuts and seeds. However, don’t consume more than 40 grams daily as this decreases absorption of some important minerals, such as iron, zinc and calcium. Remember to drink plenty of water or without enough liquid, the fibre may cause intestinal blockage and constipation instead of relieving it. Also adding too much fibre to your diet too quickly can cause unpleasant effects like gas, bloating, abdominal cramps and diarrhoea. Your best bet is to increase fibre intake (i.e. if you are not eating enough already) gradually over a period of time (say 3-4 weeks) to avoid abdominal problems.
Role of Water/Fluids in Constipation
37. Water is rightly termed as nectar, fountain and elixir of life and is an essential compound in your diet. About two-thirds of your body weight is water. Your blood is about 90% water and blood is your body’s transport system for transporting nutrients around the body. Adequate amount of water lessens the burden on the kidneys and liver by helping to flush out harmful toxins and waste products. Water rinses cell wastes, blood poisons, environmental pollution and maintains acidity at proper level. Drinking less water can lead to hyperacidity, gas formation and chronic constipation.
