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Health Line
3 days ago
- Health
- Health Line
12 Effective Ways to Relieve Bloating
Addressing the primary cause of bloating, engaging in light physical activity after eating, and identifying triggering foods may help reduce digestive symptoms like bloating and burping. Relieving bloating depends mainly on what caused it. If it results from a chronic condition or food intolerances, you may want to consult with a healthcare professional about management options. Before trying any remedies, it's a good idea to explore the cause of persistent bloating and accompanying symptoms. Here are 12 science-backed ways you can reduce or eliminate occasional bloating. 1. Identify the cause of bloating Gases like oxygen, carbon dioxide, nitrogen, and methane enter your gut when you swallow air and food. Food also ferments (causes chemical changes) in your large intestine, which often leads to flatulence (gas) and bloating. Possible causes of recurrent bloating may include: eating foods that contain compounds that ferment in your colon, such as fiber, sugar alcohols, and FODMAPs a food intolerance, such as a lactose or fructose intolerance swallowing excess air, for example, when chewing gum or eating with your mouth open fluid retention in the abdomen, for instance, due to heart disease or liver failure constipation imbalances in your gut microbiome, the ecosystem of bacteria living in your gut ileus, when the bowel stops moving food forward due to surgery, medication use, or other causes health conditions, such as IBD, IBS, or endometriosis a bowel obstruction, which may also involve vomiting and constipation psychological stress If you have frequent, severe, or persistent bloating, or if symptoms worsen and cause pain, it's important to seek medical advice. 2. Limit foods and activities that trigger bloating Some food and dietary habits may increase the risk of bloating. They include: certain fruits, vegetables, and grains some sweeteners carbonated drinks large meals Some foods, such as fruits, vegetables, and whole grains, can cause bloating but also provide essential nutrients. If you're introducing them into the diet, do so gradually to reduce the risk of symptoms. Waiting an hour before eating fruit or having a drink after a meal may also help. Drinking through a straw and chewing gum may also contribute to bloating. Keeping a food diary may help you identify which foods and habits cause your symptoms so that you can avoid them or manage your consumption. 3. Check for lactose intolerance Lactose is a sugar found in milk. Your body needs an enzyme called lactase to break down lactose. If you don't produce enough lactase to do this, you may have a lactose intolerance. With lactose intolerance, lactose passes through your gut, pulling in more water until it reaches your colon, where it's fermented by bacteria and releases gas. This may lead to bloating, stomach pain, increased flatulence, and belching. If you suspect you have lactose intolerance, reducing your dairy intake may help. However, it's best to speak with a doctor first, as dairy products also provide calcium, A and B vitamins, magnesium, potassium, zinc, phosphorus, protein, and other key nutrients. Alternatives with lower lactose levels or no lactose include: yogurt aged cheeses lactose-free dairy products non-dairy alternatives, such as almond milk, although they may not have the same nutritional profile as dairy 4. Support regular bowel habits to alleviate constipation Constipation can lead to bloating because it can slow the outlet of gas as well as feces. Also, the longer certain substances spend in the gut, such as lactose, the more fermentation by bacteria can take place, increasing the amounts of gas. Ways of managing constipation may include: eating high fiber foods drinking plenty of fluids exercising regularly checking if current medications are making constipation worse using over-the-counter remedies asking a doctor about prescription medications It's best to add extra fiber gradually; otherwise, bloating might become worse until your body adjusts. 5. Try a low FODMAP diet Bloating is a common symptom of IBS, along with abdominal discomfort, diarrhea, and constipation. Research has suggested that limiting certain carbs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — may reduce bloating and other IBS symptoms. Foods high in FODMAPs include: Grains: wheat and rye Dairy: milk, yogurt, and cheese Fruit: apples, pears, mangoes, peaches, as well as natural fruit juices and dried fruits Vegetables: Brussels sprouts, cabbage, asparagus, onions, leeks, zucchini and green beans Pulses: lentils and legumes Other: sugar-free gum and honey In a low FODMAP diet, certain foods are eliminated for several weeks, then gradually reintroduced, monitoring their effect. It is highly advised that you start a low FODMAP diet under medical supervision. 6. Try probiotic supplements Some research suggests probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut. In turn, this may reduce bloating and other symptoms common to IBS. They are available as supplements but also occur naturally in some foods, such as: yogurt sauerkraut kimchi kombucha miso pickles Still, most studies have focused on people with IBS, and the evidence is mixed. The results may depend on individual factors and the types of probiotic strains they consume. 7. Eat smaller portions and limit salt and fat Eating large meals and salty or fatty foods may contribute to bloating in the following ways: Large portions may stretch your stomach and lead to the pooling of gases and solids in the gut. High levels of carbs in the gut that are hard to digest will increase fermentation and, therefore, gas. A high salt intake can lead to water retention in the gut, producing feelings of bloating. Fats and refined carbs take longer to digest. The longer they spend in the gut, the greater the chance of gas and bloating. Reducing portion sizes and limiting your intake of foods high in salt and fat, such as fried foods, chips, and chocolate, may help manage bloating. 8. Try peppermint Peppermint as supplements or in other forms may help with digestion. In a 2016 study, for instance, 72 people with IBS took 180 mg of peppermint oil capsules three times daily for 4 weeks. They reported improvements in bloating and other symptoms. However, more studies are needed to confirm the usefulness of peppermint for bloating. 9. Avoid swallowing too much air Swallowing excessive amounts of air, known as aerophagia, can cause bloating. You may swallow air if you: eat too fast chew gum drink carbonated beverages 10. Physical activity Light physical activity, such as walking or cycling, may help reduce bloating after meals, according to some research from 2021 that focused on people with IBS. Additionally, regular exercise can help manage stress, a risk factor for bloating and other abdominal symptoms. Other benefits of exercise include weight management and a lower risk of heart disease and other chronic conditions. Current guidelines recommend doing at least 150 minutes per week of moderate-intensity exercise, such as brisk walking. 11. Manage rapid weight gain Rapid weight gain can occur for various reasons and may increase the chance of chronic bloating. Some research suggests that 25% of people who have recently gained weight experience increased bloating. This may be due to visceral changes linked to digestion through the gut-brain axis, which links digestive functions with those of the brain. If you are concerned about sudden weight gain, it may be a good idea to speak with a healthcare professional. They can advise on underlying causes and provide weight management strategies. 12. Biofeedback Bloating often involves a physiological reaction in the digestive system. Typically, when you eat, your diaphragm rises and the front wall of your stomach contracts to create more space without pushing out your belly. When bloating happens, the diaphragm — a muscle just below the ribs — presses down on the stomach, causing it to protrude. It's unclear why this occurs, but one possible solution is biofeedback. This technique enables you to see how your muscles are reacting on a screen. By trying different movements, you can see what works well and what doesn't. Some research suggests it may help you retrain your muscles to prevent bloating. »MORE ON THIS: What to know about biofeedback Frequently asked questions What relieves bloating fast? Light physical activity, such as a walk, after eating may help reduce bloating in the short term. Light physical activity, such as a walk, after eating may help reduce bloating in the short term. Does drinking water help with bloating? Water can help reduce the risk of constipation, which can cause bloating. It is also beneficial for overall health. However, if you're prone to bloating, it's best to avoid drinking anything while you're eating, as this may increase the risk. Instead, wait for 1 hour after eating before having a drink of any kind. Water can help reduce the risk of constipation, which can cause bloating. It is also beneficial for overall health. However, if you're prone to bloating, it's best to avoid drinking anything while you're eating, as this may increase the risk. Instead, wait for 1 hour after eating before having a drink of any kind. What makes stomach bloat go away? Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce bloating. If specific foods appear to trigger bloating, avoiding or eliminating these foods may help. If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful. Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce bloating. If specific foods appear to trigger bloating, avoiding or eliminating these foods may help. If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful. Am I bloated or fat? Bloating usually subsides as your body digests food, while additional body fat gain persists over time. When the bloating goes down, you will not notice that your weight may lower. If you lose body fat, your weight may fall. However, bloating often occurs with recent weight gain, and it's common in people with obesity, so they may happen together. Bloating usually subsides as your body digests food, while additional body fat gain persists over time. When the bloating goes down, you will not notice that your weight may lower. If you lose body fat, your weight may fall. However, bloating often occurs with recent weight gain, and it's common in people with obesity, so they may happen together.
CNA
3 days ago
- Health
- CNA
What's actually in saliva? What can it say about your health? What are signs you should see a doctor?
Spit, drool, and more recently, hawk-tuah… all choice words associated with some rather unsavoury situations that involve saliva. As eek-inducing as this by-product of the mouth appears to be, your oral health would be in a very different state if not for your saliva. And your body knows that – it produces one to two litres a day, and enough to fill a bathtub in a year. In fact, during your lifetime, you could produce over 23,000 litres of saliva, according to Cleveland Clinic. But what does your spit contain that makes it essential, other than to make swallowing easier? And should you see a doctor if you can't control your saliva or if your mouth feels as dry as the desert? Here's a look. WHAT'S IN SALIVA AND WHAT DOES IT DO? Saliva is made up of 99 per cent water, with the remaining 1 per cent comprising proteins, electrolytes and other substances, said Dr Ker Liang, an ENT surgeon and the medical director of Aglow ENT Centre. Generally, your drool consists of two types of saliva: Serous saliva and mucous saliva. Serous saliva is primarily watery and contains enzymes like amylase, which aids in carbohydrate digestion. Mucous saliva is thicker and acts as a lubricant to protect your mouth and prevent tissues from sticking, such as your tongue gumming itself to the roof of your mouth. It goes without saying that the function of saliva is multi-fold. It is secreted to pre-digest the rice, noodles or other carbohydrates in your mouth as you chew. In fact, without saliva, you wouldn't be able to taste, according to Cleveland Clinic, as the food molecules must dissolve in saliva before they can be detected by your taste buds. Other than pre-digesting food as you chew, saliva also 'flushes out' the leftover food and drink in your mouth after you've swallowed, which can otherwise 'erode the teeth and cause cavities or gum disease', said Dr Ker. 'At the same time, it helps to rebalance the pH disrupted by the foods and drinks we consume.' That's not all. Saliva's microbe-limiting enzymes can protect against infection in the mouth, said Dr Ker. Certain substances in your drool can help prevent calcium loss from teeth as well as promote tissue healing (you'd know if you've ever accidentally bitten your tongue or the inside of your cheek). But you might want to rethink pre-chewing your baby's food or giving a dropped pacifier a quick suck to 'clean' it. 'There could have been an impression that a parent's saliva contains non-harmful bacteria that can trigger a positive immune response when transferred to the baby, either by pre-chewing or even sucking on pacifiers to clean them,' said Dr Ker. 'While not wrong, parents who adopt this habit should consider the risk of transmitting bacteria from their mouths to their babies,' she said. HOW IS SALIVA PRODUCED? According to Dr Ker, there are numerous salivary glands that are in charge of saliva production. Among them, there are three pairs of major salivary glands: Parotid glands: The largest of the salivary glands, they are located in front of your ears. Each parotid gland is slightly smaller than your ear. Submandibular glands: These are found below either side of the jaw and together, they are about the size of a walnut. Sublingual glands: These almond-sized glands are found below the right and left sides of the tongue. These glands are stimulated by taste, smell and the act of chewing, she said. 'The amount and type of saliva produced can vary, depending on the type of stimulation, and are regulated by the nervous system.' Even throwing up activates your glands big time, according to Cleveland Clinic, to dilute and neutralise the stomach acid that comes up in your vomit. Interestingly, how much you salivate can tell you something about your personality. It has to do with a part of your brain called the reticular activating system (RAS), which responds to stimuli like sour food and social contact, according to BBC. Scientists think that introverts tend to already have a high level of RAS activity even without stimulation. So, when a small stimulus, such as a few drops of lemon juice, is given to introverts, they tend to salivate about 50 per cent more than extroverts, reported BBC. And because the RAS also reacts to social contact, this could mean that introverts react more strongly to meeting people, too. What's not clear is, would the test make a good ice-breaker at parties? CAN THESE SALIVARY GLANDS GET INFECTED? Yes, they can. 'The parotid gland tends to warrant more attention not only because it is the largest salivary gland, but also because of its prevalence as a tumour site,' cautioned Dr Ker. 'Although most salivary gland tumours are benign, they are largely found in the parotid gland.' Viral infections such as mumps also tend to occur in the parotid gland, said Dr Ker. 'When the parotid gland is impacted, it is usually visible through signs of swelling of the upper cheeks, given the location of the glands.' But hang on, aren't you already vaccinated against mumps as a baby with the MMR (measles, mumps, rubella) combination vaccines? Can you still develop mumps as an adult? According to Statista, other than babies and preteens from ages zero to 14 years old, the next most prevalent age groups to develop mumps are the 25-34-years-old group, and the 45-54-years-old group. 'Mumps, which is the swelling of the salivary gland, can affect individuals well into adulthood even if they are vaccinated as a baby,' said Dr Ker. 'This happens as the immunity provided by the MMR shots decreases over time and individuals are not as well protected long after the shot hence, when exposed, individuals can still develop painful symptoms like swelling of the jaw, fatigue and fever.' Opting for an MMR booster is your key preventive measure, she added. Mumps may be treated with medication, while tumours may be surgically removed, she said. Another infection of the salivary glands is sialadenitis. 'This typically occurs due to an inflammation in the salivary gland or connecting ducts that triggers an infection,' said Dr Ker. 'It can be caused by a variety of reasons, including the presence of a bacteria or virus, dehydration, other illnesses or poor oral hygiene.' Signs to look out for include decreased saliva production, dry mouth, swelling of the cheek and pain while eating. 'If you suspect any sialadenitis symptoms, visit an ENT specialist, who can provide appropriate treatment ranging from antibiotics, home remedies, or in some cases, a surgical approach to remove an abscess or blockage if necessary,' she said. HOW YOUR SALIVA CHANGES Age: Saliva tends to decrease and become more viscous as you get older. This results in a dry mouth that can contribute to the increase in cavities or other oral problems. Ageing can also lead to a loss of muscle control that causes drooling. Getting sick: With respiratory conditions that cause nasal congestion, your saliva may thicken as you depend more on your mouth to breathe. Other times, saliva production may increase when you are fighting off infections. Bad breath: You may suffer from reduced saliva production, which is essential to flush out bacteria that causes bad breath. In some instances, the saliva may be thicker and stickier, making it less effective at cleansing the mouth. Stress: More saliva may be produced as a response of the nervous system, which could involuntarily result in unprompted drooling. WHEN DO YOU NEED TO SEE A DOCTOR? Some instances of drooling could be linked to neurological disorders such as Parkinson's disease and amyotrophic lateral sclerosis (ALS). 'Infections like sinusitis or tonsillitis can also result in drooling symptoms. In those instances, be sure to visit an ENT specialist for a proper examination and treatment,' advised Dr Ker. She highlighted that it is unusual for saliva to thicken to the point of feeling uncomfortable or difficult to swallow. 'If you notice such symptoms or that your saliva starts to clump or stick to your gum, you may want to consult a doctor for a proper diagnosis.' Often, your saliva's viscous consistency is caused by not drinking enough water. 'Sometimes, sick individuals may find their saliva thickening as it mixes with mucus during a flu or cold,' said Dr Ker. HOW CAN YOU KEEP YOUR SALIVARY GLANDS HEALTHY? One word: pH. 'Maintaining the pH balance of your saliva is important because it helps inhibit the growth of harmful bacteria in the mouth,' said Dr Ker. 'A stable, healthy pH level in the mouth reduces the risk of oral diseases, including various types of infections.' And that's not mentioning the good it does for your teeth by preventing the enamel from being eroded by acidic foods and drinks. 'One key way to maintain saliva pH is to monitor your diet,' said Dr Ker. In short, avoid sugar and carbonated drinks, which are usually acidic in nature, as much as possible. Instead, eat more alkaline foods such as vegetables and beans. Last but not least, floss and use alcohol-free mouthwash on top of regular brushing. 'Ensuring proper hydration is also key to help wash out excess acid and restore the balance in the mouth,' said Dr Ker.
Washington Post
4 days ago
- General
- Washington Post
Nervous about using the bathroom at work? A gastroenterologist shares advice.
I'm a second-generation gastroenterologist. In my world, no bathroom topic is off-limits. Growing up, my father, a gastroenterologist at the Mayo Clinic, spoke so excitedly to me about the awe-inspiring ways our guts work. I always knew there was no more thrilling a career out there for me (yes, the two of us are a delightful pair at dinner parties).
Yahoo
26-05-2025
- Health
- Yahoo
Doctors Say This Is How Walking Helps Digestion
From boosting heart health to helping reduce the risk of certain chronic illnesses (like type 2 diabetes), the benefits of walking every day abound. But does walking help digestion? As a dietitian, I always remind people that supporting digestion isn't just about what you eat; it's also about what you do afterward. Believe it or not, something as simple as taking a walk after a meal can make a big difference. It's an easy, accessible habit that may have surprising effects beyond the obvious cardiovascular support. Meet the experts: Anamika Reed, M.D., assistant professor of medicine (Digestive Diseases) at Yale School of Medicine; Mikhail Yakubov, M.D., gastroenterologist at Manhattan Gastroenterology; David Clarke, M.D., president of the Association for the Treatment of Neuroplastic Symptoms and board-certified in internal medicine and gastroenterology. Ahead, find out exactly how walking helps support digestion, how long you should walk to reap the digestion benefits, and other perks of taking a jaunt. Simply put: yes. 'Walking after a meal offers several benefits for digestion,' explains Anamika Reed, M.D., assistant professor of medicine (Digestive Diseases) at Yale School of Medicine. 'In fact, some studies have shown that walking is more effective at treating post-meal bloating and gas than powerful prescription promotility medications,' she says. After eating, your body gets to work breaking down the food into nutrients for fuel. 'Walking accelerates gut motility and blood flow to the gastrointestinal tract,' Dr. Reed explains. These effects translate to positive effects on a person's digestion, she adds. 'You don't need a marathon to see benefits,' explains Mikhail Yakubov, M.D., gastroenterologist at Manhattan Gastroenterology, which is great news for people who are short on time or who can't go for a long, drawn-out stroll. 'A 10- to 15-minute walk after a meal is usually enough to make a difference,' Dr. Yakubov says, explaining that this is 'doable for most people, and doesn't require any special gear or planning.' The key is consistency, though. 'Doing it regularly after meals, especially after larger ones, is what helps,' explains Dr. Yakubov. If you are a dog owner, you may already be hitting this mark, as data shows that dog ownership motivates waking. Beyond aiding digestion, walking after a meal comes with a slew of additional benefits. Here are some of the ways this simple habit can support your health and overall well-being. Walking after eating may help your body use blood sugar (glucose) more efficiently, which can prevent blood sugar spikes. 'Specifically, walking after eating acts by blunting spikes in blood glucose after a meal, increasing insulin sensitivity and enhancing glucose uptake by muscle tissue,' Dr. Reed says. This may be particularly beneficial for those with diabetes or insulin resistance, but it's helpful for anyone looking to maintain steady energy levels. Regular walks, including after meals, are known to support heart health by lowering blood pressure. 'Walking has been shown to lower blood pressure by improving circulation by strengthening the heart and improving the flexibility of blood vessels,' says Dr. Reed. Along with practices like reducing intake of sodium, making a habit of walking after meals may be a surprisingly simple way to support cardiovascular health. If you're prone to bloating or gas after meals, walking can help keep things moving through your digestive system, reducing that heavy, uncomfortable feeling. Walking promotes the clearance of gas and waste through the digestive system, per David Clarke, M.D., president of the Association for the Treatment of Neuroplastic Symptoms and board-certified in internal medicine and gastroenterology. He explains that this can help alleviate issues like bloating. 'The walking promotes muscle contractions in the stomach and intestines that can lead to belching and farting, both of which reduce gas in the GI tract and thereby reduce the bloated feeling,' Dr. Clarke adds. 'Walking helps avoid weight gain by burning calories,' says Dr. Clarke. 'Theoretically, this should reduce the risk for future development of [type 2] diabetes, but a formal study of this potential benefit has not yet been done,' he says. He emphasizes that walking is a simple, accessible activity that can be easily integrated into most lifestyles. Consistent walking routines may support overall health and contribute to long-term wellness. There's a strong link between physical activity and mental health, and walking is no exception. A walk, even after a stressful day, can help clear your mind and lift your spirit thanks to the release of endorphins. One study examined how a single 10-minute session of aerobic exercise, like walking, affects mood in young adults. The results showed that walking significantly reduced feelings of fatigue. These findings suggest that brief sessions of exercise may be an effective strategy for boosting mood in young adults. Walking may improve sleep quality by promoting relaxation and reducing stress levels. Physical activity helps regulate the body's circadian rhythm, which is the natural sleep-wake cycle. Additionally, walking encourages the release of endorphins, which alleviate feelings of anxiety and tension, making it easier to unwind at the end of the day. Engaging in regular walks, especially earlier in the day, also helps stabilize energy levels, ensuring that you feel naturally tired and ready for restful sleep come nighttime. There is some data supporting the notion that walking supports sleep. After committing to walking for four weeks straight, participants with no prior exercise habits saw improvements in falling asleep faster, sleeping longer, and better overall sleep quality, while those with exercise habits also experienced enhanced perceived sleep quality. The findings suggest that regular walking may improve sleep for both active and less active individuals. 'Walking increases muscle contraction by the stomach which facilitates emptying of the stomach,' explains Dr. Clarke. 'More rapid emptying will decrease the time that acid is present in the stomach, which will reduce the time that acid has the potential to travel (reflux) into the esophagus (the muscular tube between the throat and the stomach) and cause heartburn.' However, Dr. Clarke shares a word of caution: 'Some people with poor tone in the sphincter muscle at the junction of the esophagus and stomach might experience more acid reflux when stomach contractions are stimulated by walking'. If you aren't taking your post-meal walk on a walking pad or by taking laps around the mall, chances are, you are taking your stroll outdoors. Spending time in nature has been linked to many health benefits, including better mental well-being, improved cognitive function, and lower blood pressure. Research also suggests that being in natural environments may increase physical activity levels and support better sleep. However, scientists are still exploring how factors like the type, quality, and frequency of nature exposure impact these benefits. While walking has plenty of benefits, it's not without a few potential drawbacks for some. It's always a good idea to take note of how your body feels and adjust accordingly. And, of course, if you have any concerns, consult your healthcare provider. Here are a few potential side effects to keep in mind when walking after a meal: Cramps or stomach discomfort: If you try walking right after a big or heavy meal, you may feel discomfort or cramping. It's best to wait 10-15 minutes before heading out. Feeling lightheaded: If you ate a particularly light meal or went too intense with your walk, you might feel a little faint. Stick to a pace that feels easy and relaxed. And be sure to consume enough calories. Fatigue: If you're not used to regular walks, it might take your body time to adjust. Start small and work your way up. The good news? 'Because low-intensity exercise, like walking, improves gut motility and blood flow to the gut, it is generally very well tolerated without bothersome gastrointestinal side effects,' says Dr. Reed. Walking after eating isn't just a pleasant way to enjoy some fresh air; it's also a practical, health-supporting habit that may aid digestion, reduce bloating, and offer countless other benefits for your body and mind. Aim for a comfortable pace, listen to your body, and enjoy making walking a part of your daily routine. Whether it's a quick stroll or a scenic route, these small steps can make a huge difference in your well-being. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
23-05-2025
- Health
- Yahoo
The No. 1 sign you're not eating enough fiber, according to a dietitian
Fiber is the unsung hero in our food, quietly supporting digestion, heart health and blood sugar stability. Yet, despite its importance, a staggering 95% of Americans fall short of the recommended daily intake of 25-38 grams. Chronically low fiber intake can cause digestion, cholesterol, hunger and weight management issues. But neglecting fiber for even a few days can affect your health and cause an uncomfortable and unfortunate side effect: constipation. If you're not sure how much fiber you really need and whether you're getting enough, read on to learn more about this important nutrient. Your digestive system will thank you. Fiber adds bulk to stool and helps it retain water, facilitating smooth passage through the digestive tract. Without adequate fiber, your bowels move slowly, leading to discomfort and straining. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and helps transport waste through the gut. 'Soluble fiber will swell in water, and will make the meal move more slowly through the intestines,' Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, previously told In doing so 'glucose molecules will get trapped in the fiber gel and get absorbed more slowly into the bloodstream,' said Linsenmeyer. The slow absorption of glucose contributes to blood sugar control. Insoluble fiber adds bulk to the stool and aids in the transport of food through the colon. Insoluble fiber also helps you feel full, controls appetite and plays a part in weight management. Both types of fiber are found in whole plant foods, like fruits, vegetables, grains, beans, legumes, nuts and seeds. Diets rich in animal products and processed foods tend to be lower in fiber. Clearly, fiber is vital for regular and healthy bowel movements, but most Americans only eat about 16 grams per day, a little over 50% of the daily value. The most pressing and common side effect of skimping on fiber is constipation. The clinical definition of constipation is: having fewer than three bowel movements per week, stool that is difficult to pass, or hard or dry stools. But everyone has different bowel movements, and only you know what is abnormal for your body. In addition to the No. 1 sign of constipation, a chronic low fiber diet can also have these side effects: Frequent hunger: Fiber-rich foods promote satiety and stabilize blood sugar. If you find yourself hungry or tired soon after meals, it might be due to low fiber consumption. Elevated cholesterol levels: Soluble fiber binds to cholesterol in the digestive system and helps clear it from the body, which lowers LDL (bad) cholesterol levels. Difficulty losing weight: High-fiber foods keep you fuller longer and prevent overeating later in the day. The constant hunger that accompanies a low-fiber diet contributes to weight issues. If you've increased your fiber intake but still experience chronic constipation, consult a health care professional. Chronic constipation may indicate an underlying health condition that requires medical attention. Incorporating more fiber into your diet shouldn't be difficult. Here are some simple dietitian-approved tips for eating more fiber: Start your day with oats, like oatmeal or muesli. Oats have a special fiber called beta-glucan, which has been shown to lower cholesterol. Snack on a high-fiber fruit, like a pear. One pear has 20% of your daily fiber needs. Replace refined grains with healthy whole-grains like quinoa, bulgur, or whole-wheat pasta or bread. Add beans and legumes to your diet. Beans, lentils and chickpeas can be easily tossed into salads, soups and main dishes, like tacos, burgers and casseroles. Prioritizing fiber in your diet is a simple yet effective way to support overall health and keep your digestive tract running smoothly. By recognizing the signs of a fiber deficiency and making conscious dietary choices, you may prevent short and long-term health article was originally published on
