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Constipation Remedy - Go for More Fiber and You'll Never Go Wrong
All individuals suffer from constipation at least once in their lifetime, but there is one constipation remedy only a few know about: increasing their intake of fiber. Most people's instinct would be to take laxatives or simply endure the whole thing. If you have a problem with constipation, consider this foolproof constipation remedy.
There are two kinds of fiber in the food we eat – soluble and insoluble fiber. The term “soluble” means the food components can dissolve in water. Soluble fiber, when mixed with water in the digestive tract, turns into a gel-like substance. Insoluble fiber, on the other hand, goes through the whole digestive process and leaves the body quite intact. Both kinds of fiber are not absorbed by the body and form part of the waste we eliminate. Only a very small amount gets metabolized.
Constipation Remedy - Soluble + Insoluble = Relief from Constipation
There are numerous benefits of fiber in our diet. Aside from constipation, a person with regular fiber intake can also avoid chronic diseases like hemorrhoids and diverticulosis. Fiber also promotes cardiovascular health as it helps lower bad and total cholesterol levels in the body. Fiber is also known to prevent colon cancer. Lastly, it controls and regulates the releasing of sugar into the bloodstream, helping manage diabetes. So, if you think fiber is strictly a constipation remedy, think again.
Insoluble fiber, because it remains intact as it goes through the digestive tract, provides density and mass to the wastes we eliminate. Thus, it helps move the bulk through the intestines. Not only this, it also speeds the passage of waste through the intestines. It also controls and balances the pH (acidity) level in the intestines, preventing microbes from producing cancerous substances.
Soluble fiber binds with fatty acids, taking these along when it leaves the body. It also prolongs emptying time of the stomach, thereby reducing and controlling the release of sugar into the bloodstream.
Together, these two kinds of fiber promote daily and regular bowel movement and removes toxic wastes in less time. Indeed, increasing fiber intake (20 to 35 grams daily is recommended) is a surefire constipation remedy. Make sure to have at least.
Constipation Remedy - Sources of Fiber
Fiber can be found in fruit, vegetables, nuts, grains, corn bran, seeds. Oat brans, flax seed, psyllium husk, apples, oranges and carrots are excellent sources of both kinds fiber. Don't worry about eating a specific kind of fiber. Just make sure you increase fiber intake in general for that foolproof constipation remedy.
Along with increasing your fiber intake, see that you also increase your fluids. Lastly, get enough exercise/physical activity. If you do these regularly, you can kiss constipation good bye!