The ins and outs of constipation

As a dietitian, I have become accustomed to asking difficult questions and talking with my patients.

Constipation affects 1 in 5 people in New Zealand and can be a problematic cause of bloating, gas, stomach cramps, loss of appetite, nausea, rectal tears (anal fissures) and d & # 39; hemorrhoids. Yet, despite this, the subject is often underestimated, because who really wants to talk about poo?

Ideally, we want to move our intestines 1 to 3 times every 1 to 3 days. Those who fall outside this area and who have a dry and firm stool that is hard to evacuate can benefit from further analysis of their diet and lifestyle.

In healthy individuals, constipation can result from a lack of fiber in the diet, inadequate fluid intake, physical inactivity, overuse of laxatives , medications, non-compliance and conditions such as irritable bowel syndrome (IBS).

Let's talk fiber …

Fiber is a structural part of plants found in leaves, roots, stems and seeds. It is mainly located outside the factory and is therefore often lost when milling or processing food.

There are two main types of fiber in foods that prevent and relieve constipation by softening the stool and keeping us regular.

Insoluble fiber is found mainly in cereals, wholegrain / multigrain, brown rice, seeds, nuts and fruits and vegetables. Insoluble fiber does not decompose in the body but rather act as a bulking agent and help maintain our regular intestines.

Soluble fiber is found in fruits and vegetables, legumes and oats. Soluble fiber ferments in the intestine and absorbs water, helping to soften the stool and allow it to pass through the intestine more easily. Soluble fiber also helps lower cholesterol and control blood sugar.

Currently, kiwis lag behind in the fiber sector, with the average New Zealand adult consuming only 19.6 grams of fiber per day. This is well below the recommended intake of 25-30 grams per day and is probably due to readily available, inexpensive processed foods, low fiber (and low nutrients) replacing whole grains, fruits and vegetables. vegetables in our diet.

What can we do to meet our fiber needs?

Aim for 5+ a day of fruits and vegetables; at least two fruits and three vegetables

If possible, avoid peeling fruits and vegetables as this will remove the fibers

Always choose whole grain breads and cereals

When buying bread, cereals and crackers, look for foods that contain more than 6g of fiber per 100g.

Have a small handful of nuts each day

Include red beans, chickpeas, lentils or other legumes in stews, curries, mince and soups

Start the day with a high-fiber cereal (Weetbix, oats or muesli) and sprinkle with seeds, chopped prunes or kiwis.

Fluid also plays an important role in the saga of constipation. Without water, the fibers can not reach their full potential and we may still have a difficult task on the toilet. Increase your fluid intake when you increase your fiber intake and aim for at least 6 to 8 glasses of fluid a day.

For those who are still struggling with constipation, despite adequate intakes of fluids and fiber, there are fiber-based supplements that can lend a hand rather than having to look for laxatives. These fiber supplements include Benefibre, Metamucil, Phloe and Kiwicrush, which you can find in your local supermarket.

Apple and bran muffins

2 c flour

2 c his

1 teaspoon of baking soda

1 teaspoon of cinnamon

pinch of salt

½ c natural yoghurt

½ c vegetable oil

¼ of milk

2 eggs

1 C. Tea vanilla essence

½ cup of brown sugar

3 apples, grated

Method

Preheat oven to 190 ° C. In a medium bowl, combine flour, bran, baking soda, cinnamon and salt.

In a large bowl, whisk together the moist ingredients and sugar.

Stir in the apples and gradually incorporate the flour mixture.

Pour the mixture into a greased muffin tray and sprinkle with sugar and cinnamon.

Bake for 20 minutes.

Homemade Danish crackers

¼ c of oat flakes

¼ sesame seeds

¼ pumpkin seeds

¼ of sunflower seeds

1 teaspoon of baking powder

7/8 c of flour

¼ c of oil

½ c of water

½ cup parmesan

½ c. Salt tea

Method

Mix all ingredients in a large bowl.

Using a rolling pin, spread the mixture in 2-3 batches on greaseproof paper to the thickness of the pumpkin seeds. (The mix is ​​easier to handle when spread between two sheets of parchment paper.)

Cut the mixture into pieces the size of a biscuit but do not separate.

Bake at 180 ° C for 12-14 minutes or until they are golden brown.

Break crackers once cooled and enjoy.