Constipation , a major issue in health !infrequent bowel movement , difficulty in passing stool . A major issue rose because of insufficient diet containing fiber .Fiber consumption can surely help release and regulate bowel movements .
ROLE OF FIBER:
1.Muscle stimulation which causes bulk movement . Fiber help in increased bulk stool.
2.improved bowel motility it makes the stool soften and make it easier to pass by absorbing the digestive system
3.helps in relieving the straining and bowel movement regulation
4 . Diet rich in fibers can increase the frequency of bowel movement , ensuring that waste material is regularly eliminated from the body. This reduces the chances of constipation and helps maintain normal bowel function .
5. Prevent hemaorrhoids : constipation and straining during bowel movement can contribute to the development of hemorrhoids . By promoting regularity and softening the stool, fiber helps to prevent hemorrhoids .
Constipation refers to condition characterized by infrequent bowel movement.happens when large intestine absorbs too much water and make the stool hard , dry and difficult to pass. If left untreated it can lead to
- Anal fissure
- Rectal prolapse
- Fecal impaction
- Intestinal obstructions
Complications must be treated and dietary intake must be regulated to prevent the disease and other complications …if necessary seek guidance and over the lock laxatives and other medical guidances .
Sources of fibers :
- Rasp berry
- Chia seeds
- Sweets potato
- Flax seeds
For men 50yrs old or younger than 50:
Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.
- Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
- Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
DAILY FIBER INTAKE
For women 50 or younger :
Older than 50 has certainly less requirement :
For men :30 grams
For women : 21 grams
As our age increases , our metabolism and appetite decreases anyways
So taking in too much fiber can result in large and too much weight loss and frailty.