One of the most frequent disorders related to the intestine is the lazy bowel phenomenon, characterized by a slowing of intestinal transit, resulting in discomfort and bothersome symptoms. In these cases, plant fibers are a valuable aid in counteracting the phenomenon of lazy bowel movements.
THE'intestine It plays a central role in our existence: it is the main route to take in nutrients and maintain life, it is one of the main routes to eliminate waste products, it is strongly influenced by and influences our emotional states.
How can you improve intestinal health and prevent lazy bowel syndrome?
A valid ally in fighting lazy bowels are dietary plant fibers.
Vegetable fibres are a series of substances from the carbohydrate family that are not digestible for humans and are present in vegetables, both in soluble forms (able to form more or less viscous gels) which in insoluble forms (able to increase its volume and absorb certain substances).
What benefits can plant fibers provide?
Plant fibres provide benefits both at a physical-mechanical level and at a biological level:
- Benefits for the stomach: high-viscosity soluble fibers slow gastric emptying, promoting a greater and earlier feeling of satiety.
- Benefits for the intestineThe gel-like consistency of soluble fiber inhibits the activity of enzymes responsible for digesting carbohydrates, fats, and proteins, resulting in decreased absorption. This has been shown to be effective in reducing cholesterol, blood sugar, triglycerides, and BMI, thereby reducing cardiovascular risk.
There absorbent function on cholesterol and lipids It is also exerted by the insoluble component of the fibre. The formation of the gel and the increase in volume of the insoluble component (related to the capacity of the fibre to retain water) favour theincreased fecal mass, intestinal transit and emptying, reducing the typical discomforts of a lazy bowel and also speeding up theelimination of substances with potential negative effects.
The positive effects of fiber in combating lazy bowels
The entire human organism is populated by bacteria that, when in equilibrium, do not cause negative effects; in fact, some have positive effects.
The intestine is occupied by different bacterial species In particular, bifidobacteria and lactobacilli. Fiber, which is indigestible to humans, can be absorbed by these bacterial populations, which metabolize it to produce short-chain fatty acids. Short-chain fatty acids are associated with numerous positive health effects: among these, butyric acid has been shown to be particularly beneficial for intestinal health.
Several studies have linked fiber consumption to a reduction in the onset of various diseases, demonstrating beneficial effects in conditions such as duodenal ulcers, constipation, and diverticulosis, and playing a protective role in some forms of cancer, especially colon cancer.
The positive effects of fiber consumption can play a very important role in maintaining the delicate intestinal ecosystem in functional balance and counteract the phenomenon of lazy bowel movementsThis goal can be achieved with a adequate intake of vegetables and fruit in your diet and possibly with the addition of supplements and supplements for the intestinal regularity (if an adequate intake of the aforementioned foods is not possible with common dietary practices).
The most important plant fibers in combating the phenomenon of lazy bowel movements
Pectin: fiber with notable viscosity and absorbent properties directly related to improvements in the lipid profile, in particular a hypocholesterolemic effect has been attributed to pectin, most likely due to an increase in the excretion of bile acids and cholesterol.
Guar gumFiber is directly associated with a significant improvement in glycemic control due to its excellent viscosity and fermentability properties. Some authors propose that it may also play a role in insulin release.
Inulin: fiber that acts as an energy substrate for bifidobacteria in the intestine, thus promoting an increase in their number with related health effects.
Mucilage (e.g., psyllium fiber): A fiber with remarkable viscosity and absorbent properties associated with positive effects on intestinal transit. If consumed with plenty of water, it promotes transit. If consumed with little water, it regulates diarrhea. It is also useful in optimizing bowel movements in cases of diverticulitis or IBS. Metabolically correlated with reduction of the glycemic index and load if consumed in conjunction with a meal with a consequent reduction in the insulin peak.
