Balamban, Cebu -- Have you experienced being constipated? Or does the feeling of constipation make you sick? If it does, most probably you lack a meaningful amount of FIBER in your diet. Constipation is just one of the common digestive problems one can experience when the fiber is inadequately consumed.

Our digestive system is composed of the mouth (where digestion mainly starts), esophagus, stomach, small intestine, large intestine, rectum, and anus. This system is responsible for taking whole foods and turning them into energy and nutrients to allow the body to function, grow, and repair itself. 

Eating fiber-rich foods is beneficial to your digestive health. It keeps your digestive system running smoothly. It acts as “BROOM” to your digestive system. Though not absorbable in the body, it passes relatively intact in your stomach, small intestine, and colon sweeping off digestive wastes out of the body making your inside clean.

There are two different types of fiber—soluble and insoluble

Soluble Fiber – from its word “soluble” which means it can be dissolved in water. Although soluble fiber dissolves in water, it is not well absorbed in the body. This type of fiber creates a gel-like substance that helps improve and slows down digestion giving enough time for the nutrients to be absorbed through intestinal walls. With a lack of soluble fiber in the diet, vitamins and minerals may not be properly absorbed and escape through your stool.

Insoluble Fiber – is a type of fiber from a fibrous part of the plant which cannot be dissolved in water. Unlike soluble fiber that slows down digestion, insoluble fiber help speeds up digestion. This type of fiber is the main broom and sweeper of the digestive system creating soft and bulky stools.

Both types of fibers are beneficial to health and must be taken regularly as part of your diet. The best source of fiber to include in your diet are whole grains, fruits, and vegetables, legumes, and nuts.

As we age, our body slowly deteriorates which makes us prone to illnesses. Adding fiber-rich foods to your daily diet along with adequate fluid intake improves your overall health. It can lower your risk of heart disease, stroke, and diabetes. It may even help prevent colon cancer. But remember, too much of something is not good for your health, although fiber is beneficial to overall wellness, too much fiber in the diet can cause bloating, gas, and constipation.

It is vital to always keep in mind to eat slowly and enjoy the food, eat in moderation, and most importantly follow the PINGGANG PINOY model for a balanced diet to help your digestive system function well. // ND II Hanna Belda, RND