When we’re constipated we are always advised to eat more fiber. This is good advice, because a low fiber diet can increase your risk of constipation.
But can eating too much fiber cause constipation?
This is a very good question and the answer is yes, it definitely can.
But how? if we’re always told to eat more fiber.
To find the answer we need to delve a little deeper into why we become constipated.
Why We Become Constipated
The main reason why so many of us are constipated is due to the lifestyle we our living. An unhealthy diet and a lack of exercise will result in a sluggish digestive system.
These days we’re eating more processed foods than ever before. These are laden with chemicals, fat and are low in fibre, nutrients and digestive enzymes.
The fact is, processed foods are notoriously hard to digest, they clog are up intestinal tract and line its walls with a sticky mucous.
Furthermore, being constantly dehydrated makes us even more constipated. The fact is we’re not drinking enough fluids, especially fresh clean water. And by the way coffee, tea and alcohol are diuretics. This means they take water out of your bodies.
A lack of water also means dry hard stools. Ouch!
But poor diet and dehydration are not the only cause as you can see below:
- overuse of laxatives
- lack of beneficial bacteria in the gut
- food allergies
- lack of exercise
How Fiber Makes Us Go
The reason why we’re often advised to eat more dietary fiber is because it helps to get our bowels moving.
So, how does it do that?
Well, there are 2 types of fiber, soluble and insoluble and they can benefit the body in different ways.
Once ingested soluble fiber is broken down into a gel-like paste that absorbs water and keeps your stool soft and moist. This is very important as the stool is able to move through the digestive tract a lot easier and faster.
Insoluble fiber cannot be broken down and moves through your system intact. Insoluble fiber also absorbs water which increases its size and bulk. Just like a cleaning brush, it scrapes away any dead cells, bacteria and undigested fats as it moves a long.
This brushing action also stimulates the peristaltic contractions of the, colon which improves your bowel movements.
Why Too Much Of A Good Thing Can Make You Constipated
Fiber can cause constipation.
You see, fiber needs water if its going to benefit the body. Without water fiber can actually dry out the stool and increase your risk of constipation and painful bowel movements. For this reason, you need to increase your intake of water when you add more fibre to your diet.
Too much fiber can also result in;
- poor absorption of nutrients
- intestinal gas and bloating
- abdominal pains
If you’re eating a lot of fiber and drinking very little water this can lead to other health complications. One possible risk is that a dry hard stool can become stuck and create an intestinal blockage. When this happens food is prevented from getting through so it builds up, causing pressure and in serious cases surgery maybe required.
The Best Way To Take Fiber
Many of the symptoms of bloating, gas and diarrhea can happen if you suddenly change your diet by adding high levels of fibre.
If you’ve eaten a low fiber diet in the past, its recommended that you increase your daily fiber intake in small gradual amounts. In this way you are enabling your body to adapt more effectively and therefore, avoiding any side effects.
The optimal amount of fibre you should be aiming for is between 30 to 40 grams per day. Most of us are eating less then 20 grams, which is far too low.
And remember to drink plenty of water.
Natures Own Constipation Cure
One of the best fruits you can eat for chronic constipation is the kiwifruit due to its high levels of vitamins, fiber and digestive enzymes.
Not only that, the skin, seeds and pulp contain prebiotics fibers and phenolic compounds. These naturally occurring nutrients work together to promote the growth of your good bacteria. These bacteria are often eroded by the overly toxic environment of the colon as a result of being constipated.
What’s more, the combination of prebiotics and phenolic compounds also inhibit the growth of harmful bacteria responsible for many digestive disorders including constipation.
To take full advantage of the remarkable kiwifruits benefits you should eat between 2 and 4 kiwi’s a day. This should also include the skin, as this has the highest concentration of prebiotics and phenolics.
MX Kiwi Biotic – A Revolutionary Supplement That Delivers Results
Of course, its not always practicable to eat 2 to 4 kiwifruit a day, especially with the cost of fresh fruit. That’s why a revolutionary, 100 percent kiwi based supplement called MX Kiwi Biotic can be a real help.
Mx Kiwi biotic uses the whole fruit including the skin, pulp and seeds which makes it a convenient and cost effective alternative to obtaining the benefits of eating kiwifruit.
What’s more, MaxaLife who produce MX Kiwi Biotic use a unique and patented cold temperature extract process. This means the potent but fragile prebiotics, phenolics, enzymes and fibre are preserved and concentrated into a powerful supplement that delivers results in a matter of days.
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