Fibre Prevents Constipation
Dietary fibre refers to the parts of plant which are eaten as food majority of which passes undigested into the colon. Fibres are of 2 types: soluble and insoluble fibres. It is a known fact that daily intake of fibre helps in relieving one from constipation.
Fibre contains resistant starch meaning the starch which is resistant to human enzymes, non-starch polysaccharides like cellulose, gums and lignin.
How fibre helps to prevent constipation
Dietary fibre especially insoluble fibre helps to prevent constipation by increasing stool weight and decreasing gut transit time. Since insoluble fibre doesn’t dissolve in water so it adds bulk to the stool. The resultant stool passes through the bowel more easily and quickly. More faecal bulk results in less pressure in the colon while defecating which leads to less straining. Insoluble fibres are made up of cellulose, lignins and some hemicelluloses. Insoluble fibres are found in Whole-wheat flour, wheat bran, nuts, beans & dark green leafy vegetables like cauliflower, potatoes, celery and carrots.
Insoluble Fibre is mainly responsible in maintaining the wave like contractions known as peristalsis which move food through the intestine thus promoting regular passage of stools. Fibres expand the inside walls of the colon which eases the passage of waste.
Soluble fibre as the name indicates is easily soluble in water and mixes with fatty acids to form gel-like consistency which keeps stools soft. Hence soluble fibres are also known as viscous fibres.it also increases the digestion time which results in lesser food cravings. A softer, larger stool helps prevent constipation and straining which can help avoid or relieve haemorrhoids. Soluble fibres comprise of pectins, gums, mucilages and some hemicelluloses. In the colon, soluble fibres promote growth of gut-friendly bacteria like lactobacilli and bifidobacteria which helps in maintaining the gut health. Soluble fibres are found in...