What's Really Causing Your Tummy Troubles (Constipation or the Runs)

We went camping this weekend!!!

Well maybe it was more like glamping because we thankfully, didn't have to erect a tent!
The tents were already up, permanently erected on decks overlooking the bush and valley.

The communal kitchen was perfect for the planned braai and potjie.
We had a picnic on Saturday and while driving to find a picnic spot we saw a giraffe and then some eland. 

The pleasure of being in the bush!
And the bonus: 30 minutes from home!

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How well our bodies are nourished depends on the passage of food through our digestive system.

Without fibre to move food along it is not possible to have balanced digestion. 

When digestion is out of balance then nutrient absorption will be lower, a metabolism that is compromised and inadequate health protection.

The risk of chronic diseases like type 2 diabetes, cancer, stroke and heart disease are lowest when whole plant foods are included with every meal. 

Fibre is made up of soluble and insoluble fibre.

Insoluble fibre is from cellulose. Cellulose is what gives a plant its shape and form. In animals, bones give structure.

So this is what is known as a bulking agent to assist in moving digested food through your gut. 

It also provides fuel to friendly bacteria living in the large intestine.

Insoluble fibre helps to decrease the amount of time that digested food remains in the gut.

It also helps to normalise peristalsis which is the muscle movement in your gut that moves food along.

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Soluble fibre found in fruits, beans, barley, oats, rice, flaxseeds and psyllium help to bind bile acids, regulate cholesterol and blood sugar levels and keep our intestinal pH in balance. 

It is an interesting fact that soluble fibre helps to regulate both constipation and diarrhea.
Remember having to eat grated apples when you were a child and sick with a runny tummy? 
It is the pectin in the apple that helps to bind and jellify the contents of your gut. 

The recommended amount of fibre per day is 30g.

Most of us eat about 14g-15g per day!!!
Only half the recommended amount.
And with that comes a lot of digestive problems, like constipation, bloating, hard tummy and gas.

Where can we add more fibre?

• Aim to add an extra cup of cooked veggies to your plate at night.
• Broccoli has 2.5g per 1/2 cup
  
• An apple a day keeps the doctor away and gives you 4g of fibre! 
• Add chia seeds to yoru smoothie and salad. 2 tbsps = 4g
  
• Ground up flaxseed adds fibre and omega 3. Sprinkle over your oats, add to smoothies or into soups to thicken. 
• Add mushrooms and peppers to your scrambled eggs.
  
• Snack on almonds. 
• Beans and lentils have a high fibre content of between 6.5g to 8g per 1/2 cup. They are also a good source of protein. Beware though they are high in calories. 
  
• 1/2 an avo will give you 7g of fibre and add some wholegrain toast for an extra 2g. 
• Instead of croutons add roasted chickpeas or if you don't have time to roast then drain a can of chickpeas and add to your salad. 
• Use the remaining chickpeas to whizz up tasty hummus with olive oil and sesame seeds.

Adding more fibre to what you eat each day will help in a number of ways.

Fibre fills you up so you're less likely to overeat.
It slows the release of blood sugar and so reduces the demand for insulin.
It reduces high cortisol levels caused by stress.
Fibre has been shown to reduce cholesterol levels by binding with triglycerides. 

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When adding more fibre - 
be sure to drink More Water as the two work together.

Adding fibre should be done gradually to allow time for your body to adjust.
Otherwise you could experience bloating, gas and constipation. The very symptoms you are wanting to avoid!!!

To get more help on your food choices; snacks and meal planning I invite you to book a FREE Strategy Session where we can come up with a plan to enhance your meals and add more fibre.

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