“Foods that heal” has become a popular catchphrase in recent times. What we eat has been shown in recent times to have a significant impact on our health. In order for food to be considered a medicine it would need to have an impact on conditions that are described as ill health or disease. It is true that constipation is one health issue that seems to be improved by the foods we eat.
But constipation is not a disease. We called it a health issue. More properly it can be described as a symptom. What is becoming increasingly evident is that this symptom can be eliminated naturally by selecting certain foods as part of our diets.
Facts and Myths about Food and Fiber and Constipation
Dietary fiber, in simple terms, refers to parts of food, typically plants and carbohydrates, that can be consumed but that cannot be digested. All plant foods contain some fiber. Fiber rich foods include fruits, grains, seeds, legumes, and many vegetables. Crustaceans such as lobsters and shrimp also contain a kind of fiber called chitin. These food are known to be great colon cleanse material as they help to clean our digestion system.
Fibers can be further distinguished by whether or not they are soluble in water. Fiber that is soluble can slow down digestion and that in turn can help the body utilize nutrients found in food. Insoluble fiber provides bulk. When this bulk makes its way through the digestive system and finds its way into your stool, it can help your stool pass more quickly through your digestive system.
Plants that are rich in soluble fiber include grains like oats, rice and barley. Beans, citrus fruits, apples, strawberries, potatoes and peas are also good sources of soluble fiber. Plants that are rich in insoluble fiber include most whole grains, cereals seeds, wheat bran and the skin of the variety of fruits and vegetables.
What works best for constipation?
Whole grain breads and cereals and pasta are very effective in combating constipation. One can even notice cell walls that are part of many whole grains. These elements resist digestion and retain moisture within themselves. Bulk and moisture provide natural laxative like properties.
Fruits and legumes provide additional benefits. Fiber found in citrus fruits as well as beans and lentils actually stimulates the growth of colonic flora (the good bacteria that aid in digestion).
How much of these good things do we need?
Right now North Americans consume about 11 g of fiber per day. Women should try to consume at least 21 grams of fiber per day. Men should try to consume 30 to 38 grams of fiber on a daily basis. A marked increase in the amount of fiber that you do consume per day can give you an excess amount of intestinal cramping and gas. You can offset this reaction to a dramatic increase in fiber intake by increasing your fiber intake more gradually until you reach the amounts recommended above.
One more question, what is it about prunes?
Sorbitol is a natural laxative that is found in great abundance in prunes. These dried plums also contain healthy amounts of antioxidants as well as soluble and insoluble fiber. One might not be able to live on prunes, but they certainly can improve one’s health.