Gut Health, Constipation, and the Truth About “Digestive Boosters”
Are Gut Boosters BS?
Supplement companies claim that prebiotics (which are one thing) and probiotics (another thing!) can strengthen immunity, aid weight loss, and even extend life. MELISSA MATTHEWS fact-checks all that.
PREBIOTICS WHAT THEY ARE?
They’re soluble fibers, so they attract water during digestion. They also contain oligosaccharides, sugars eaten by gut bacteria, says Bethany Doerfler, R.D., a clinical research dietitian at Northwestern University.
After your gut bacteria feast upon these oligosaccharides, they release short-chain fatty acids, which may relieve discomfort in people who have inflammatory-bowel disorders or conditions like IBS.
WHY TAKE THEM If you’re not hitting the recommended 38 grams of fiber daily, you’re at risk of constipation (at best) and heart disease (at worst).
Prebiotic supplements help with fiber intake, but Doerfler says she likes to see the $30 to $40 per month that people might spend on a dietary supplement go toward buying healthy foods that are rich in prebiotics. IF YOU BUY THEM Go with a mix of soluble fiber, such as psyllium, and an oligosaccharide that has at least five grams of fiber per serving, says Doerfler.
(The label may list chicory root, artichoke hearts, inulin, or oligosaccharides—same difference.) Ignore claims about a company’s “signature” blend. It’s just marketing.
PROBIOTICS WHAT THEY ARE?
They’re microorganisms found in fermented foods like yogurt and kimchi, says Jack Gilbert, Ph.D., a researcher at the University of California, San Diego.
Companies claim their probiotic supplements can improve your immunity or help you lose weight. The jury is still out on those benefits, but science does show that probiotics can relieve symptoms of Crohn’s disease, inflammatory-bowel disease, and food allergies, says Gilbert.
WHY TAKE THEM You suffer from chronic constipation, diarrhea, or other gastrointestinal distress— and your physician recommends taking something, says David Poppers, M.D., Ph.D., a gastroenterologist at NYU Langone.
Everyone else can save their money because there’s no evidence that probiotic supplements offer any benefit to already healthy people, says Gilbert. IF YOU BUY THEM Your doctor will recommend a probiotic shown to help with your specific complaints, says Dr. Poppers. For example, one bacteria, Lactobacillus Rhamnosus GG, is better for those with diarrhea, compared with other strains, Gilbert says.
Food that helps treat constipation
Studies have reported that the defecation rate of only three times or less during one week is a sign that the person suffers from constipation, according to the American Institute of Diabetes and Digestive and Kidney Diseases.
Here we offer three foods to treat constipation.
Feces in constipation are dry, and defecation is difficult and painful. It is a common problem among the majority of the world’s population and can be treated with simple tricks.
In fact, diet plays a crucial role in avoiding constipation problems by incorporating foods that have positive effects on digestion and defecation.
Adherence to a diet that includes foods to aid digestion is not sufficient to get rid of constipation problems, as providing the body with adequate amounts of water is crucial in this regard. This is according to the report of the author, Evan Amingual, in the Spanish magazine Mijor Kun Salud.
And all people have suffered at least once in their lives from the problems of constipation, and in most cases, these problems are not as serious as they do not last long.
Although it is not necessary to defecate daily. However, if changes are observed in the level of bowel movements, consult a doctor.
How can I reduce constipation problems?
1- Exercise, especially helping the enemy, or hiking, and swimming, to alleviate the problems of constipation, provided that this is done at the rate of three or four times per week.
2- Drink the quantities that the body needs daily from water.
3- Consumption of dietary fiber daily.
4- In the event that the individual feels the need to go to the bathroom, he should not postpone that, because this behavior will only exacerbate the situation and negatively affect the health condition.
5- Regulating the defecation process helps avoid constipation problems. This is done by setting a schedule to go to the bathroom every day, which helps the intestine to get rid of waste every day at the same time.
3 foods that help avoid and treat constipation problems Food rich in fiber plays a major role in eliminating constipation problems, as it has laxative effects and helps the body to empty the intestine well.
Despite its high benefit, it should not be consumed suddenly, and it should be gradually incorporated into the diet.
Otherwise, an individual may experience a buildup and swelling of gases in the abdomen. On the other hand, dietitians should be consulted about the recommended amount of fiber per day because it varies from individual to individual, depending on gender and age group.
Below are the best foods that treat constipation thanks to their softening properties. And if they are systematically incorporated into the diet, the individual will be able to get rid of constipation forever.
1- Apples It contains high amounts of pectin which have many positive effects on intestinal health. In this sense, it is worth noting the importance of apples in reducing diarrhea problems and facilitating the bowel emptying process.
2- Peach One of the most consumed foods is to get rid of constipation problems or avoid them.
3- Oranges
4- Other foods There are also many healthy and high-fiber foods that help avoid constipation problems. Among them: flaxseeds, raisins, berries, dried apricot kiwis. Moreover, pasta, bread or biscuits made from whole grains or high-fiber cereals are useful in this regard.
Don’t be fooled by the health aura Vegetable milk is more sugary than cow’s milk
Health experts warned that beverages containing a liquid milk substitute may be less healthy than beverages made from cow’s milk, advising shoppers to pay attention to the tricks that market the “healthy aura” of plant foods.
Many cafes do not label enough drinks with milk to show how much sugar they contain, the writer and journalist Sarah Knapton said in a report in the British Telegraph newspaper, according to a new study of seasonal hot drinks conducted by Action on Sugar.
Starbucks oatmeal contains more than seven teaspoons of sugar, equivalent to 29.5 grams and 350 calories compared to the same drink made from half-fat milk, which contains only five teaspoons and less than half the calories. It is 168 calories.
It was also discovered that a hot chocolate caramelized drink with whipped cream using oat milk contains more than 23 teaspoons of sugar, equivalent to eating four pieces of white chocolate and strawberry flavored pancakes or drinking three cans of Coca-Cola.
Similarly, the hot chocolate drink offered by Britain’s usual British shops consists of coconut milk and rice, on 10 teaspoons of sugar compared to the full-fat Lyon milk, which contains only four teaspoons.
Cow milk substitute For people looking for an alternative to cow’s milk, they inadvertently consume extra sugar because of the lack of labeling and “healthy aura” of vegetable options. The research showed that a change from oatmeal to almond milk consumption could reduce sugar content by about a third.
Catherine Jenner, campaign manager at Action on Sugar at the University of London, said consumers looking for dairy substitutes might be shocked to learn that many cafes and restaurants use local substitute milk, especially since nutrition information is often hard to find. Information is only available on websites or not at all.
The amount of sugar a day For adults, the amount of sugar to be consumed per day is 30 grams, for children, it is 25 grams for those between the ages of 11 and 16 years, 20 grams for children 5 to 11 years, and only 15 grams for children from 2 to 5 years.
In this context, the campaign group called for a tax on sugary drinks set by the government to include milk drinks, as well as those containing extra juices.
Soon, the largest products in the survey will receive a red badge for total sugar exceeding more than 13.5 grams per serving, with the exception of Costa Gingerbread Latte and Brits Soy Pumpkin Spice Latte, which will receive an amber alarm.
Increased sugar in products The author stressed that some stores have increased the proportion of sugar in their products since the last survey three years ago, and in 2016 was vanilla latte in the “Kentucky Fried Chicken” contains 19 grams of sugar, and now contains 26 grams.
“The results are worrying because many children consume these festive drinks that are not only harmful to their overall health, but also to the health of their teeth,” said Dr. Sol Confesser of the Dental Wellness Trust.
Every day at least 100 children are hospitalized in the UK after their rotten teeth have been pulled out because of decay caused by fully preventable sugary foods and drinks, the writer said.
It should be said that it is time for cafes and restaurants to behave more responsibly, which means reducing the amount of sugar and meals on their drinks list, and stop making profits on the health of individuals, as these added sugars will feed obesity and contribute to the type of diabetes Second, worsening tooth decay crisis.