High Fiber Diet – Ways to Improve Bowel Movement
One of the main functions of colon is to carry out the digestion process and absorb water from the food particles to eliminate it. If the waste particles are eliminated through intestine quickly, the water is not absorbed and excess elimination of watery stool results in diarrhea. If the passage through the colon delays, it can result in hard stool causing constipation. The bacteria found in the intestine extracts enzymes and vitamins from the food, and improve the immune system of the body. It helps in reducing cholesterol, triglycerides from the blood and prevents tumors. It is called a super organism which is required by human beings. These bacteria contain hundred times more genes than the genes found in a person’s body.
There are three different types of fibers found in food.
Insoluble fiber: Insoluble fiber does not dissolve easily in water and it is not fermented in gut. These fibers generally retain water and it provides scrubbing action on the inner muscles of gut. It helps in getting rid of toxins from the body.
Soluble fibers: These are fibers which are fermented in colon by the bacteria found in the colon. A high intake of soluble fibers is needed to nourish the bacteria residing in the intestine.
Pre-biotic soluble fibers: These are fibers which are beneficial to the human being and some of the the effective fibers are pligofructose, inulin and galacto-oligosaccharide. The prebiotic fibers are effective in increasing the content of colon bacteria, increasing the amount of calcium absorption and it improves the immunity of the human body. Pre-biotic fibers are found in onion, bananas, yams, garlic, wheat, asparagus and a few other food products. Prebiotic fibers enhance the production of fatty acids which produces acids in colon that reduces the production of smelly gas in intestine.
The food products which are high in soluble and insoluble fibers are mostly plant based products such as wheat, oats, corn and fruits. High fiber diet includes different type of food items which contains water soluble and non soluble fibers. Some of the benefits of taking a diet rich in fibers are
1. It helps in reducing cholesterol and triglycerides in human body.
2. It reduces the risks of cancer and improves immunity.
3. It is safe in weight loss diet.
4. It improves bowel functioning and eases bowel movement.
5. It helps to improve colon health and prevents bloating and flatus smell.
6. It helps to eliminate the bad bacteria found in colon and improves bone density.
The condition such Irritable bowel syndrome or IBS can be reduced by taking a balanced diet rich in fibers. Irritable bowel syndrome is a condition which if left untreated may cause diverticulosis and to treat diverticulosis a diet rich in fiber has to be taken.
It is advised to take soluble, insoluble or pre-biotic fiber in diet in mild quantities initially and later the amount can be increased. Taking too much of soluble fibers in diet instantly can raise the formation of intestinal gas and it can lead to cramping and bloating.
Read about Home Remedies for Constipation. Also know how to Improve Digestion.
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