Experts remind that probiotics are not the only way to improve constipation. It is also important to take in more dietary fiber. It is recommended to choose guava, banana, apple, citrus, okra, fungus, seaweed and other high-fiber fruits and vegetables, as well as whole grains, jicama mushrooms algae.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Many people will eat probiotics to improve their bowel movements, but why do some people have no effect?

Experts remind that probiotics are not only needed when constipation is uncomfortable, but to adjust intestinal bacteria for a long time.

However, probiotics are not the only way to improve constipation. It is also important to choose the wrong fiber.

Therefore, if you want to supplement fiber, it is recommended to choose water-soluble fiber, such as bananas, apples, okra, seaweed and other high-fiber fruits and vegetables. Do not choose "insoluble fiber", and be careful that constipation is more likely.

Long-term poor diet and eating probiotics have limited effect

Cai Yingjie, a professor of industry and education at National Yangming Chiao Tung University and an expert in probiotics, posted an article on the Facebook page "Professor Cai Yingjie" that according to research by Professor J. Gordon of the University of Washington, for long-term unhealthy (American) diet, And long-term eating of plant-based, calorie-controlled healthy diet 2 groups of intestinal bacteria were introduced into the intestines of 2 groups of mice, and it was found that the mice that were introduced to the intestinal bacteria of people who were accustomed to eating an American diet had no response even if they ate a healthy diet. very bad.

Please read on...

That is to say, people who have poor eating habits for a long time and eat less fruits and vegetables have unhealthy intestinal bacteria and are prone to constipation. One day, they suddenly start to eat more probiotics, fruits and vegetables, and the problem will not improve quickly.

Therefore, if you want to take probiotics to be effective, don’t cram for a while, and only eat them when constipation is uncomfortable. Probiotics need to be consumed for a long time to effectively adjust intestinal bacteria.

Experts remind that probiotics are not only thought of to be eaten when constipation is uncomfortable, but to be taken for a long time to adjust intestinal bacteria.

Of course, probiotics are not the only way to improve constipation. It is also important to take in more dietary fiber;

(file photo)

Insoluble fiber may be counterproductive

Cai Yingjie said that probiotics are not the only way to improve constipation. It is also important to consume more dietary fiber.

Dietary fiber is the source of nutrition for good bacteria in the gut. It can be roughly divided into water-soluble and water-insoluble. The difference between the two, as the name suggests, is whether they can be dissolved in water.

●Water-soluble fiber:

It has a strong ability to promote the growth of intestinal probiotics, including various pectin-rich fruits and slimy foods, such as okra, fungus, seaweed, etc.

●Insoluble fiber:

it absorbs water and swells, increases the volume of feces, and promotes gastrointestinal motility.

However, since insoluble fiber cannot dissolve in water, it can pass through the digestive tract almost as it is. If you do not add enough water, it may cause the stool to be too hard and cause constipation.

Vegetables and fruits are combined with whole grains to maintain a balanced nutrition

Cai Yingjie reminded that before you want to solve the problem of constipation, you should first use 3 questions to evaluate yourself. Do you have a balanced diet?

Are you eating the right vegetables and fruits?

Are you drinking enough water?

The recommended daily intake of dietary fiber is 30 grams, and children add 5 to their age.

It is not easy to eat 30 grams per day. In addition to eating more fruits and vegetables, you also need to eat more whole grains, jicama, mushrooms and algae to maintain a balanced nutrition.

In addition, eat fruit with care, don't just eat sweet and delicious ones, choose more high-fiber fruits such as guava, bananas, apples, and citrus.

As long as you can maintain a healthy diet and gradually adjust the intestinal bacteria patiently, the effect will naturally appear. As for how long it takes to adjust, it varies from person to person, ranging from a few weeks to a few months.

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keywords

  • constipate

  • fruits and vegetables

  • Probiotics

  • healthy diet

  • gut health

  • water soluble dietary fiber

  • insoluble fiber

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