Products that are a source of dietary fiber include cereals, fruits and vegetables, and legume seeds. Eating a diet rich in fiber is an effective way to lose weight and is a good solution for people who are concerned about their figure.

Your body needs enough fiber to stay healthy, dietary fiber supports digestion, helps control diabetes and improves constipation , among many other benefits.

You can find fiber in whole grain products, in legumes, nuts, all kinds of vegetables like cabbage, carrots, fennel or potatoes and, of course, in fresh and dried fruits (dates, figs with raisins and others).

In the case of a diet rich in plant fiber,  you should not forget to drink enough fluids. Above all, water is recommended, but can also be consumed: fruit and vegetable juices, compotes and soups, including fermented beverages.

Our intestines are sensitive: stress or poor nutrition can cause symptoms such as constipation, stomach pain or diarrhea. A high fiber diet can support the work of the intestine . Dietary fiber can retain water and therefore put additional pressure on the intestinal wall. This stimulates the so-called peristalsis, which ensures that food can leave the stomach more quickly. Therefore, a high fiber diet increases digestion and therefore supports a healthy gastrointestinal tract.

High fiber diet: what should be on your menu

Why is our digestive system so sensitive? Flatulence, throbbing pain, cramps, constipation and then sudden diarrhea, complaints that make everyday life hell for millions of people around the world.

The big problem is that about half of the patients who go to the doctor due to such complaints do not get any useful help from him. Because with routine clinical diagnostics, doctors can’t go on. The doctor cannot measure anything, feel nothing, and there are no abnormalities in the X-ray image. So, everything is hypochondriacal?

But no, gastroenterologists say, mass complaints are by no means imaginary. There is an organic malfunction that cannot be detected even with high-tech methods. The intestine has a “depression” type, experts speak of “functional disorders”, in this case the so-called irritable bowel syndrome . But what is behind it and why a high fiber diet can alleviate the symptoms in this case?

The gut: our second brain

The latest findings from neuro gastroenterology now reveal the true connections: Our entire gastrointestinal area is surrounded by a dense network of nerve strands. It comprises more than 100 million nerve cells, coincidentally we can speak of an ” abdominal brain “. [ 1,2,3,4,5,6 ]

Coordinates bowel movements and releases digestive juices. It also perceives extremely sensitive information and impressions from the environment, processes it and sends it to the brain. The message “I feel good” or “I feel bad” arrives. This is only possible because the signals are constantly exchanged between this command center in our midst and the brain. In contrast, the central nervous system also sends messages to the “second brain”, especially when under stress.

The stomach resents it

Why can each mental situation also be “understood” in the gut? Current studies provide the explanation. The researchers found that the messenger substances used by nerve cells in the brain and gut are nearly identical. [ 2,3 ]

Then the intestine perceives it somehow. This is why it often overreacts when we are constantly under stress and tension. This leads to gas, bloating, and pain. At the latest when these symptoms persist for several days, we must counteract them. Because if we simply ignore gastrointestinal discomfort, a vicious cycle can quickly emerge: intestinal problems put additional stress on us, which in turn increases constipation and flatulence.

A high-fiber diet is not recommended   for people with stomach inflammation, Crohn’s disease , diarrhea, inflammatory bowel disease in periods of exacerbation, and malnourished people.

High fiber diet and stress elimination

Experts recommend that those affected keep a food diary. This allows us to identify potential triggers and avoid them. Since scientists have identified stress as one of the main factors in irritable bowel syndrome, those affected should pay conscious attention to the relaxation phases.

Anything that relieves stress also helps the intestines: be it yoga, breathing exercises, or five-minute breaks from daily work. And, of course, a high fiber diet also helps relieve symptoms.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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