However, for such a common digestive problem, constipation
is rarely discussed. This can often be societies own hang ups about discussing
our stools and bowels movements.
Diets
Have Become More Unhealthy
So why is this happening? There can be several reasons but
the most common is to do with the type of food we’re eating. The western diet
has changed considerably over the last 30 years. In that time the food we eat
has become more processed and refined.
Processed foods contain high levels of fat, salt, refined
flour, sugar, chemical additives and flavour enhancers. This may make our foods
more convenient and attractive to eat, but it’s putting our health at risk.
The fact is, manufactured foods are low in nutrition and
fiber. These two components are important for a healthy digestive system. For
example, fiber is very important for stimulating your bowel movements.
However, fiber has all but disappeared from the modern
diet. The modern processed diet is having the adverse effect of clogging up our
system.
In contrast, the native people of the central Africa plains
rarely suffer the digestive problems that are so common in the West.
Conditions such as irritable bowel system, colitis, Crohns
disease and constipation are unheard of. Due to their high fiber diet African
native people have regular bowel movements and soft stools.
It’s estimated that the average bowel movement for people
living in the United States and the UK is once every 4 days. This would be considered a chronic condition.
The truth is, with a normal healthy digestive system you should
be having a bowel movement at least once every day.
What
Can You Do To Change
The first step is to look at your diet. Are you eating
enough fiber?
There are two types of fiber that you should be aware of -
insoluble and soluble fiber.
Insoluble fiber is absorbed by water in the colon turning
it into a viscous substance. This acts like a lubricant enabling the stool to
move through the intestinal canal at a faster and easier rate.
Soluble fiber also helps to keep moisture inside the stool.
A major cause of constipation is hard and dry stools that are painful and very
slow to pass.
In addition, soluble fiber is also known to reduce
cholesterol and help to regulate high blood pressure levels.
Insoluble fiber is a different story. This type of fiber
remains intact as it goes through your digestive system.
As it reaches the colon it absorbs water and this increases
its bulk. The increased size of the stool stimulates the nerves along the
surface of colon that push the stool along. Also, insoluble fiber, like a brush
cleans your colon of bacteria, toxins and dead cells.
The best sources of soluble and insoluble fiber are fresh
fruit and raw vegetables. Wholegrain bread and breakfast cereal can also
provide you with a good source of fiber.
Unfortunately, many of the modern breakfast cereals are so full
of sugar it would be healthier to eat the cardboard packaging they came in.
Therefore, always check the label before you buy.
Let’s face it, a bowl full of bran is not the most appetising
food to face in the morning, however you can jazz it up with bananas and
strawberries.
Try to avoid over the counter laxatives and stool softeners
if you can as they can
cause side effects. These are only a short term fix, they don’t
address the cause and they can make your constipation worse if you become
dependent on them.
The best laxatives
for constipation are whole natural foods containing both
insoluble and soluble fiber.
However, it’s important to emphasize that you
should drink more water when increasing you intake of fiber, as dehydration is
another primary cause of constipation.
Another alternative would be to take acidophilus supplements as they can help to improve your digestive health by introducing more healthy bacteria into your gut.
Another alternative would be to take acidophilus supplements as they can help to improve your digestive health by introducing more healthy bacteria into your gut.
