Prebiotic fibers, indigestible food ingredients, are important in maintaining digestive health. Your digestive tract breaks down food nutrients into smaller molecules that are dispersed to different parts of the body for nourishment. Fiber does not break down and instead passes into your colon to form waste. Constipation occurs as a symptom of underlying minor or serious conditions but may be helped with an increase in fibrous foods that contain prebiotics.
About Prebiotics
Dietary fiber is generally categorized as insoluble, which means it does not dissolve in water or ferment in the colon, or soluble, which means it ferments in your colon and forms a gel-like substance. Prebiotic fibers are a form of soluble fiber that grows in plants. Prebiotic fibers include inulin and oligofructose. Although prebiotic fibers have been in certain foods all along, it has only been since the 1990s that inulin and oligofructose components were identified as healthy digestive components. A daily diet that includes prebiotic-containing foods increases bowel regularity, acidifies the colon to reduce odorous gas production, and nourishes good colon bacteria to protect your immune system.
Constipation
Slowed muscle contractions in the colon or too much water absorbed in your colon result in constipation, which is a hardening of stool that is difficult to eliminate. Frequent constipation is a common occurrence in millions of Americans each year, but this symptom is generally easy to treat and avoid with dietary changes. According to the National Digestive Diseases Information Clearinghouse, one of the most common causes of constipation is too little fiber in the diet. However, existing medical conditions like irritable bowel syndrome, or IBS, use of certain medications like diuretics or antacids, sedentary lifestyle or changes in lifestyle habits, dehydration and intestinal disease may also cause constipation.
Prebiotics For Constipation
According to the 2002 article by French researcher Dr. C. Cherbut, published in the "British Journal of Nutrition," the stool bulking content of inulin and oligofructose is close to other soluble fiber compounds like pectin and guar gum. Increasing stool output is important for remedying constipation. Natural sources of prebiotic fibers include artichoke, asparagus, garlic, bananas, yams and wheat. Beans, berries, barley and greens also contain prebiotic fibers. Supplemental prebiotics are available over-the-counter but may not be necessary if you have a fiber-rich diet. Before adding supplements to your diet, consult your physician.
Additional Constipation Tips
The daily fiber recommendation is 25 to 35 g. You can achieve this by eating a variety of fruits, vegetables and grains throughout the day. If you are experiencing constipation, drink plenty of fluids, mainly water and limit your consumption of foods high in fat and sugar. Red meat, fried foods, processed junk food, sweets and dairy may increase your risk of constipation. Avoid excess use of laxatives because these may cause further constipation. If you experience constipation longer than three weeks after making dietary and lifestyle changes, consult your physician for further intervention.
References
- National Digestive Diseases Information Clearinghouse: Constipation
- Jackson Siegelbaum Gastroenterology: High Fiber Diet; Frank W. Jackson, M.D.
- MayoClinic.com: Prebiotics: What Are They?; Katherine Zeratsky, R.D.; October 2009
- "British Journal of Nutrition"; Inulin and Oligofructose in the Dietary Fibre Concept; C. Cherbut; 2002
- FamilyDoctor.org: Constipation
