Intestines Fibrous Foods: A Variety Of Fibrous Foods For the Intestines
Intestines Fibrous Foods: Fiber Foods For Intestines: About 14% of people experience chronic constipation at some point.
Symptoms include passing stools less than three times a week, straining, lumpy or hard stools, incomplete emptying, feeling blocked or unable to pass stools. The type and severity of symptoms can vary from person to person. Some people rarely experience constipation, while it is a chronic condition for others.
Constipation has many causes, but is often the result of food moving slowly through the digestive tract. This may be due to dehydration, poor diet, medications, illness, diseases affecting the nervous system, or mental disorders.
Intestines Fibrous Foods, Fortunately, certain foods can help relieve constipation by increasing meal volume, softening stools, decreasing bowel transit time, and increasing bowel frequency. In the following, we mention some of the items in the list of fiber-rich foods.
Intestines Fibrous Foods
1. Plum
Intestines Fibrous Foods, Prunes, also known as prunes, are widely used as a natural remedy for constipation and are one of the most nutritious and light foods for the gut. They contain high amounts of fiber, with about 3 grams of fiber per serving, which is 1/4 cup (40 grams). The insoluble fiber in plums, known as cellulose, increases the amount of water in stools, which can be bulky. To be meanwhile, the soluble fiber in plums is fermented in the large intestine to produce short-chain fatty acids, which can also increase stool weight. In addition, plums contain sorbitol.
This sugar alcohol is not well absorbed by the body and causes water to be drawn into the large intestine, leading to a laxative effect in a small number of people.
Intestines Fibrous Foods, Finally, plums also contain phenolic compounds that stimulate beneficial gut bacteria. This is thought to contribute to their laxative effect.
An older study of 40 people with chronic constipation found that eating 100 grams of prunes per day significantly improved stool frequency and consistency compared to treatment with psyllium, a type of dietary fiber.
Intestines Fibrous Foods, You can enjoy plums on their own or in salads, cereals, oatmeal, baked goods, smoothies, and hearty stews.
2. Apple
Intestines Fibrous Foods, Apples are rich in fiber and are one of the best fiber foods for constipation in children. In fact, a medium apple with skin (about 200 grams) contains 4.8 grams of fiber. Although most of this fiber is insoluble, apples also contain soluble fiber, mostly in the form of a dietary fiber called pectin. In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can draw water into the colon, softening stools and reducing intestinal transit time.
A study of 80 people with constipation found that pectin speeds up the movement of stool through the gut, improves symptoms of constipation, and increases the amount of beneficial bacteria in the gut. Another older animal study found that rats fed a diet containing apple fiber had increased stool frequency and weight, causing constipation, despite being given morphine.
Intestines Fibrous Foods, Apples are an easy way to increase the fiber content of your diet and reduce constipation. You can eat them on their own or cut them up to add to salads or cooked dishes.
3. Flax Seed
Intestines Fibrous Foods, Flax seed is one of the fibrous foods that has been known as a remedy for constipation for many years due to its laxative properties. Flaxseed is rich in soluble and insoluble fiber in addition to countless health benefits, and is excellent for the digestive system and relieving constipation. Every 10 grams of flaxseed has about 2.8 grams of fiber.
Intestines Fibrous Foods, By absorbing water, the insoluble fiber in flax seeds increases the volume of stool and helps to expel it. You can use flax seed with cereal or yogurt. It is also used in the preparation of bread, cakes and muffins. Of course, pregnant or lactating women are advised not to use this seed.
4. Pear
Intestines Fibrous Foods, Pears are another fiber-rich food for the gut, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). In addition to the benefits of fiber, compared to other fruits, pears are very high in fructose and sorbitol. Fructose is a type of sugar that some people absorb poorly. This means that some of it ends up in the large intestine, where it draws water in by osmosis and stimulates bowel movements. Pears also contain the sugar alcohol sorbitol.
Like fructose, sorbitol is not well absorbed by the body and acts as a natural laxative by bringing water into the intestines. You can include pears in your diet in a number of ways. Eat them raw or cooked, along with cheese, or include them in salads, savory dishes, and baked dishes, and easily turn it into one of the high-fiber foods for treating constipation in children.
5. Kiwi
Intestines Fibrous Foods, One kiwi (about 75 grams) contains about 2.3 grams of fiber and is one of the fiber foods for the gut. In one study, 19 healthy adults took a kiwi-derived supplement for 28 days; the researchers found that doing this led to a significant increase in the number of daily bowel movements compared to the control group.
Another study found that eating two kiwis a day for 2 weeks was associated with more frequent bowel movements and looser stools in 11 healthy adults. Additionally, a 2010 study gave 54 people with irritable bowel syndrome two kiwis a day for 4 weeks. At the end of the study, participants reported increased bowel movements and faster colonic transit times.
Intestines Fibrous Foods, It’s not just the fiber in kiwi that fights constipation. It is also hypothesized that an enzyme called actinidin is responsible for the positive effects of kiwifruit on bowel movements and bowel habits. Kiwi can be eaten raw and is the best fruit to strengthen the intestines. Just peel them or cut them in half and remove the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost.
6. Mulberry
Intestines Fibrous Foods, Berries are delicious and easy to eat, so take your pick: raspberries, blackberries, blueberries, and strawberries—all are easy to snack on and high in fiber.
For example, just ½ cup of raspberries contains 4 grams of fiber to help relieve constipation.
Eat them on their own as a snack, try them on a salad, or puree them and freeze them for a cool summer dessert.
7. Fig
Intestines Fibrous Foods, Figs are one of the best and most useful fiber foods for constipation. This fruit, having a very good amount of fiber, can have a great effect on intestinal health and improve problems such as constipation. A medium fig contains approximately 1.6 grams of fiber. The amount of fiber in dried figs is 7.3 grams per half cup, which is about 75 grams.
In fact, by eating this amount of figs, 30% of your total daily need for fiber is met. Reduce your constipation problems by eating figs and fruits that are good for the intestines. Figs have an enzyme called ficin, which is very similar to the actinidin enzyme found in kiwi. This enzyme can have a lot of positive effects on the movement of the heart and intestines and cause constipation to disappear. Figs are very useful and are used in various forms raw, cooked or dried.
8. Citrus
Intestines Fibrous Foods, Citrus fruits such as grapefruit, oranges, and lemons are among the best fiber-rich snacks and fruits for constipation, which have the right amount of fiber. There are about 3.1 grams of fiber in an orange of about 131 grams, which provides up to 13% of your body’s daily need for fiber. Grapefruit is the same and there are about 2.6 grams of fiber in one 236 gram seed.
In addition to that, citrus peel also contains soluble pectin fiber, which can be very effective in moving stool and reducing constipation. orange is also a type of flavanol found in citrus fruits that will have a positive effect on people’s constipation.
Intestines Fibrous Foods, In addition to that, citrus fruits have many other properties that you should definitely use in your diet. Consuming fresh citrus fruits provides the highest amount of fiber to the body.
Also Read:
10 Types Of Fruit That Are Low In Sugar And High In Fiber!
The 6 High-carb Foods That Are Super Healthy
The Best Fruits For Constipation In Adults And Children + Constipating Fruits
