Getting Things Moving with Fiber

Getting Things Moving with Fiber

The benefits of eating whole fruits and vegetables can range from increased energy to reduced cholesterol, from better blood sugar control to more frequent trips to the restroom. Yes, that's right! Don't be alarmed, more visits to the restroom can actually be a good thing!

If you suddenly began Blasting after a life-long diet of processed and unhealthy foods, then you already know, Blasting can help keep you regular. Millions of people suffer from constipation and other digestive disorders on a daily basis.

Normal bowel movements can range from 3 to 21 times a week, although most gastroenterologists consider normal bowl regularity as at least one movement each day. Movements become abnormal when there is a passage of hard stools, when you strain to have a bowel movement, or when you experience a feeling of incomplete elimination.

Why is it important to have a regular bowel movement?

  • Prevents gas and bloating
  • Eliminates toxins that can lead to a variety of undesirable conditions
  • Helps prevent hemorrhoids
  • Reduces risk of colorectal cancers
  • Reduces risk of bad bacterial overgrowth

Possible causes of irregularity

  • Pregnancy and childbirth
  • Surgery and anesthesia
  • Travel
  • Change in daily schedule
  • Certain medications
  • Illness that may disrupt normal eating habits
  • Lack of fiber in the diet
  • Failure to drink enough liquids
  • Lack of exercise
  • Ignoring the need for elimination

There are three main areas to focus on when dealing with constipation:

  1. Fiber – It's recommended you consume at least 25-30 grams of dietary fiber each day, but most Americans only consume about half this amount. Fiber helps create bulk in the stool and pushes waste through the intestines.
  2. Water – Too much fiber could actually backfire if you don't up your water intake, as well. Soluble fiber needs liquid to absorb, otherwise it will clog your system up even more. Be sure to drink half your weight (in pounds) of water (in ounces) each day. (Ex. A 150-pound woman should drink at least 75 ounces of water).
  3. Exercise – Exercise decreases the time it takes food to move through the large intestine, thus limiting the amount of water absorbed from the stool. When too much water is reabsorbed back into the body, fecal matter becomes hard, dry, and difficult to pass. Exercise gets your blood flowing and helps the natural contraction of the intestinal muscles, which is key to a healthy gastrointestinal system. However, wait at least an hour after eating to engage in rigorous physical activity. Blood flow to the stomach increases to help digest a meal, so diverting the flow to the heart and muscles, as needed for exercise, would hinder proper digestion.

Fiber Facts

Fiber is found only in plant foods and remains undigested as it passes through our intestines. Fiber comes in two forms, each fulfilling a different duty, but both helping to keep us regular.

Soluble Fiber – forms a gel when combined with liquid. This type of fiber binds fatty acids and cholesterol to help remove it from your body. In addition, it delays stomach emptying to help regulate blood sugar levels. Foods that provide a good source of soluble fiber include oat/oat bran, barley, beans and peas, nuts, oranges, apples, carrots, psyllium husk, and flaxseed.

Insoluble Fiber – does not dissolve in liquid. This type of fiber stimulates muscle peristalsis to help move bulk through the intestines, which is exactly what's needed to help prevent and relieve constipation. It also helps control and balance intestinal pH (acidity). Insoluble forms of fiber are found in bran cereal, root vegetables and fruit skins, spinach and other dark leafy greens,* corn, nuts and seeds, whole wheat bread, and beans.

*Some people find “roughage” hard to digest, however, the NutriBullet pulverizes leafy greens to the point where they are more easily absorbed and assimilated into the body.

Supplements

While the NutriBullet certainly makes it easier to consume more servings of fruits, vegetables, nuts and grains than eating them in whole form, (helping you meet your daily fiber quota,) sometimes a little boost may be necessary to get things “moving along.” These supplements can be found in either powder or pill form, so you can add them to your NutriBlast, or take them separately.

  • Magnesium – take 500-1000mg of magnesium citrate daily until stools begin to loosen.
  • Probiotics
  • Digestive enzymes
  • Psyllium husk
  • Golden flax seed oil
  • Citrus pectin
  • Kelp
  • Rice bran

Try these recipes to get your movements back on tract!

Smooth Move!

Ruby Red Relief

Orange Your Regular?

Registered Dietitian


Comments
I recently started using the nutribullet 2 weeks ago & it’s caused me to have constipation, I think I’m using too much fruit/veg, and not drinking enough water alongside. How much fruit n veg should I start with in my blasts to stop the constipation?? (I’ve only been having 1 per day) I got the nutribullet to help with my fruit n veg intake as didn’t eat anywhere near enough before, but I’m left very disappointed because of this problem 😢
Try using recipes with one or two servings of fruits and/or vegetables to allow your body to adjust to the fiber, then you can slowly build up to high fiber recipes with more fruits and vegetables. Here are a few recipes to start with: https://www.nutriliving.com/recipes/ginger-peach-smoothie https://www.nutriliving.com/recipes/papaya-creamsicle https://www.nutriliving.com/recipes/peachy-cucumber-cooler Also, make sure to increase your water intake. It is typically recommended to consume about 8 glasses per day. If you continue to have constipation, you may want to check with your healthcare provider.
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