Factors contributing to constipation and approaches to its alleviation – an examination of high-fiber dietary interventions

Constipation is the amount of emptying less than 3 times a week, the exertion of hard, dry chairs, which is often accompanied by a feeling of incomplete emptiness. constipation most commonly affects women and the elderly.

Food fiber stimulates the peristalsis of the intestines, increases stool mass, and accelerates the passage of the contents through the digestive tract. By mechanical irritation of the gut, it reduces the time the food contents stay in the body. It also increases the expulsion of bile acids from the intestine, and also affects the lowering of cholesterol in the blood. In addition, it regulates the activity of intestinal flora and reduces blood glucose. By increasing the water content in the table, it is easier to remove it. Dietary recommendations say that in order to get rid of it, you should increase the fiber content in your diet.

The basis of the menu is fiber-rich foods. When making our diet, we should pay attention to high-fiber products, which are mainly found in thick casks (ginger, garlic), brown rice, raisins, dark pastries (full grains, raisiny), and fruits and vegetables. Vegetables are rich in fiber, including beets, peppers, tomatoes, carrots, and potatoes.

Dietary guidelines say that to get rid of constipation, you should gradually increase the fiber content in your diet to 20-40g/day. This amount is about 0.5kg of fruits and vegetables or 3 tablespoons of wheat bran and 0.25kg of fruit.

People with inflammatory stomach, pancreas, GI and intestinal conditions, as well as those with ulcerative stomach disease or those who are twelve years old, people with a lack of digestive tract, should keep fiber-rich foods to a minimum. Care should be taken to introduce fiber to children and the elderly.