The usual cause of chronic constipation and many other bowel diseases is a lack of adequate dietary fiber. For the bowels to work properly, a healthy and lifelong intake of dietary fiber is required daily.
Health experts say it is normal to have one or two soft bowel movements a day, without any effort or straining. Yet, this is not the case for most Americans who consume far less than the recommended daily fiber intake of 25 to 30 grams. So it should come as no surprise that chronic constipation is one of the most common disorders in Western countries.
Dietary fibers from whole grains, fruits, and vegetables (including legumes) aid in bowel function by increasing stool weight and size, promoting normal bowel movements that are easier to pass. The heavier the stool, the more rapidly it passes through the colon.
When there is adequate fiber (also called roughage or bulk) in the diet, the fiber (viewed as millions of tiny water-attracting particles) mixes with the stool. Each particle soaks up available liquid, and enlarges into a minute gel bead, giving the stool size shape and moisture. Fiber-rich foods also expand the inside walls of the colon, easing the passage of waste.
Because of the greater bulk and speed of foods through the digestive tract, it is believed that harmful substances are also swept out before they can cause problems.
But in order to work properly two other circumstances must also be right; adequate water for absorption, about 6 to 8 glasses daily, and adequate lubrication of the colon lining.
Maintaining digestive health is critical to maintaining overall health and wellness due to the fact that the body’s digestive system provides many critical functions. Not only does it break down food to provide essential energy and nutrients, it is also a critical component of the immune and endocrine systems.
Adequately maintained and nourished, your intestines can help protect you against scores of pathogens and diseases. When you consume the recommended amount of fiber in your diet, you accomplish this goal. It is important to eat a variety of fibers found in fruits, vegetables, whole-grains and nuts to obtain the optimal benefits of each type.
In addition to relieving constipation, fiber appears to be important in treating colon polyps, and cancer of the colon, a disease most common in Western cultures. However, the jury is still out on this one.
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I totally agree. Dietary fiber is grossly under used in the western world and more and more people are suffering from chronic constipation which, as you rightly state, leads to all sorts of digestive problems. Straining whilst having a bowel movement can and does cause hernia’s, ruptures, hemorrhoids and other nastly conditions.
Obesty is all about dietary fiber.
Its amazing how much improvement people can have in their general health (especially bowel health) by increasing their daily fiber intake. Also drink a heap of water (a minimum of 2 liters) and you’ll greatly reduce the chance of constipation and other associated illnesses.
I have to say this article effectively explains the importance of daily dietary fiber and water intake for the benefit of our bowel function. Constipation and other bowel-related diseases can be prevented by the simple measures described. Thank you for sharing this.
100% agree with this. I make sure to tell all my personal training clients to take a fiber supplement if they cant get all their veggies fit into their meal plans.