Intestinal Motility: Nutritional Rules For Improvement, Menu For The Week

Our body is not a set of individual organs, and disorders in one of the sections of the gastrointestinal tract necessarily lead to a chain reaction of disorders in other organs and systems - circulatory, nervous, endocrine. Therefore, the smooth functioning of the gastrointestinal tract is so important for human health.

Today we will look at common bowel disorders and how to improve its work with the help of nutrition and lifestyle.

Causes and symptoms of intestinal disorders

The digestive system feeds all our organs through the blood. For the body to be healthy, a healthy digestive system is needed. Then there will be no unwanted effects:

• If chyme (food bolus) lingers in the intestine for a long time, it

• begins to rot and ferment, forming toxins. Slags irritate the intestines, which creates a feeling of heaviness and bloating.

• Gray dull skin (a sign of toxins in the blood), as well as dull eyes and a thick coating on the tongue, are usually signs

• chronic constipation.

• Toxins can cause emotional disturbances, affect

• neurons and the release of neurotransmitters.

• Constipation often causes muscle spasms.

• Chronic constipation can affect the immune system.

• There is a link between constipation and arthritis.

The length of the small intestine is about 6 meters. It has three divisions.

Next, the chyme passes the last 1.5 meters of its journey - this is the large intestine, where excess water is absorbed into the blood.

Symptoms associated with a colon disorder:

• Functional disorders of the gastrointestinal tract, including IBS.

• Heaviness in the epigastric region.

• Spasms of the stomach or intestines.

• Belching.

• Nausea.

• Flatulence.

• Constipation / diarrhea or their alternation.

• Pain in the lower abdomen.

• Irradiation of pain in the lower back.

• Onset of symptoms 7-8 hours after eating.

• Reduction of pain after defecation and discharge of gases.

• Feces with an admixture of blood and mucus.

About half of all gut-related complaints are related to irritable bowel syndrome (IBS). IBS is an umbrella term that can be applied to various diseases such as spastic bowel, spastic colon, mucosal colitis, colitis, and functional bowel disease.

Symptoms of irritable bowel syndrome:

• stomach ache;

• spasms;

• alternating diarrhea and constipation;

• liquefied feces;

• mucus in stool;

• gases;

• bloating;

• nausea;

• headache;

• fatigue;

• anxiety;

• depression.

The main causes of irritable bowel syndrome are:

• sensitivity to caffeine;

• stress;

• allergy or sensitivity to milk;

• food allergies or sensitivities;

• lack of fiber in the diet;

• infections;

• malabsorption;

• hormonal imbalance;

• endometriosis;

• sensitivity to environmental influences. - symptoms have been present for 6 months or more;

• occur 1-2 times a week;

• absence of obvious anatomical and physiological abnormalities;

• recurrent abdominal pain once a week;

• pain associated with defecation;

• stool frequency, change in stool appearance.

Sometimes the cause of constipation is explained by the emotional state.

The main factors provoking the appearance of various violations:

• Intestinal dysbacteriosis (dysbiosis) is an undifferentiated quantitative or qualitative change in the flora of the large intestine or the presence of opportunistic or pathogenic cultures in it.

  Complaints: bloating, diarrhea, constipation.

• Infections that cause, in particular, inflammation of various localizations.

• The impact of parasites.

• Irrational nutrition.

• Sedentary lifestyle.

• Bad habits, especially smoking and drinking alcohol.

• Uncontrolled intake of a number of drugs.

• Stress.

Abdominal pain is a common complaint in diseases of the gastrointestinal tract. When making a diagnosis, the localization of pain is determined.

For example, epigastric pain may be due to diseases of the pancreas, stomach, or small intestine.

Pain in the right hypochondrium may reflect disorders of the liver, gallbladder and biliary tract, such as cholecystitis or hepatitis. Pain in the right lower quadrant of the abdomen may indicate inflammation of the appendix, terminal ileum, caecum, indicating appendicitis, ileitis, or Crohn's disease.

Pain in the left lower quadrant of the abdomen may indicate diverticulitis or constipation.

Pain in the left or right lower quadrant may indicate colitis, ileitis, or have an ovarian (in women) etiology.

Nutrition rules to improve intestinal motility

If such situations occur rarely, for example, with sudden changes in nutrition or stress, then they do not create serious problems. Regularly occurring constipation should be the reason for finding the cause of this condition and its correction.

Many foods are able to stimulate or weaken intestinal motility. Products with a fixing effect for constipation should be discarded.

The fixing effect is:

• chocolate;

• persimmon;

• eggplant;

• blueberry;

• pomegranate;

• rice;

• fruit jelly;

• strongly brewed black tea, coffee.

In the menu for constipation, laxative products should be used, such as:

• vegetables: tomatoes, carrots, pumpkin, beets;

• fruits: apples, plums, peaches, apricots,

• greens: spinach, celery, Brussels sprouts and others.

The diet for functional disorders of the intestine has the basic principles:

• Regular meals, long breaks are unacceptable.

• Cooking method - boiled and steam, food should be low-fat. Six meals a day and fractional meals.

• Puree-like dishes, mashed vegetables, meat and cereals during an exacerbation and not mashed during remission.

• Dishes and foods that enhance fermentation are excluded (legumes, grapes, black bread, sweet apples, sweets, pastries, white cabbage, bananas, cucumbers, all drinks with gas, whole milk).

• Stimulants of bile secretion and gastric secretion (radish, celery, sorrel, radish, mushrooms, turnips) are not allowed in the diet.

• Alcohol intake is excluded.

• Drinking up to 8 glasses of liquid (while limiting caffeinated drinks and preferring herbal teas and table water).

• Restriction or exclusion of products containing caffeine (coffee, tea, cocoa, chocolate).

Be sure to take into account the type of intestinal dysfunction in nutrition. If the disease occurs with constipation, foods and dishes that stimulate intestinal motility are introduced into the main diet:

• Dietary fiber (dried fruits, nuts, bran, legumes, wholemeal bread, whole grain and bran), gray cereals with a high fiber content (barley, barley, oatmeal, buckwheat, millet). Rice and semolina are excluded.

• It is better to give preference to soluble dietary fiber (pectin).

• Sour berries and fruits, all fermented milk drinks, pickled vegetables, fruit drinks.

• Foods high in sugars and fructose (syrups, jams, prunes, honey).

• Daily consumption of vegetables and fruits in raw or boiled form, containing fiber and cellulose in large quantities: beets, carrots, apricots, prunes, plums, melons, figs, juices with pulp.

• Cold dishes that, when consumed on an empty stomach, cause an increase in motor skills (cool water with honey, sweet rosehip broth, dried fruit compote or prunes infusion).

• The first cold dishes are capable of strengthening intestinal motility - okroshka, beetroot.

• Vegetable oils.

• Mandatory compliance with a sufficient drinking regimen (1.5-2 liters of liquid).

• Not crushed foods, viscous cereals and pureed dishes that slowly pass through the digestive tract, as well as pasta, are excluded.

• Sometimes drinks with gas and kvass are allowed.

• On an empty stomach and before dinner, you can drink 100 g of potato juice, include mashed beets and plums twice a day, raw apples, sour-milk drinks.

Top 10 foods that improve bowel function

Each gut reacts to foods differently, but the following healthy, natural foods can help relieve constipation and improve bowel movements:

1. Water

   Dehydration is a common cause of constipation, and drinking plenty of water is often the solution.

1. Sauerkraut

   Contains probiotic bacteria that may help improve digestion and relieve constipation. These bacteria can also increase immune function and lactose absorption.

   A 2016 study found that 2 tablespoons of homemade sauerkraut contains about the same amount of bacteria as a probiotic supplement.

   Research: Sauerkraut: A Probiotic Superfood

2. Legumes

   Most beans, lentils, chickpeas, and peas are very high in fiber, which promotes good digestion and reduces the risk of constipation.

   A study found that 100 grams (g) of cooked legumes provides about 26 percent of your daily fiber intake. A 100g serving of legumes also contains significant amounts of other nutrients that help with constipation, such as potassium, folate, zinc, and vitamin B6.

   Study: Enhancing nutrition with pulses: defining a recommended serving size for adults

3. broths

   They are nutritious and easy to digest. They also add liquid to the diet, which can soften stools and relieve constipation.

   Warm liquids and foods tend to be easier to digest.

    

4. Prunes

   Prunes contain a lot of fiber, as well as sorbitol and phenolic compounds, which can positively influence intestinal motility.

   The review concluded that eating prunes can increase intestinal motility and improve stool consistency in people with constipation.

   In most of the studies included in the review, participants ate 100 grams of prunes per day, or about 10 prunes.

   Study: Systematic review: the effect of prunes on gastrointestinal function

5. wheat bran

   Wheat bran is another popular home remedy for constipation. They are rich in insoluble fiber, which can improve intestinal motility.

   A 2013 study found that eating breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who typically don't eat a lot of fiber.

   Study: Short Term (14 Days) Consumption of Insoluble Wheat Bran Fiber-Containing Breakfast Cereals Improves Subjective Digestive Feelings, General Wellbeing and Bowel Function in a Dose Dependent Manner

6. Broccoli

   Contain sulforaphane, a substance that can protect the intestines and ease digestion.

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   Sulforaphane may also help prevent the overgrowth of certain intestinal microorganisms that can interfere with healthy digestion.

   In a 2017 study, healthy people ate either 20 grams of raw broccoli sprouts or 20 grams of alfalfa sprouts every day for 4 weeks. The end result found that people who ate broccoli sprouts had fewer symptoms of constipation and decreased bowel movements.

   Study: Daily intake of broccoli sprouts normalizes bowel habits in human healthy subjects

7. Apples and pears

   Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.

   These fruits also contain high levels of water, which can help ease digestion and prevent constipation.

   To get the most benefit from apples and pears, eat them raw and whole.

8. Olive and linseed oils

   These oils contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

    

9. Kiwi

   On average, 100g of kiwi contains about 2-3g of fiber, which can add bulk to stools and speed up intestinal flow.

   Study: Increasing dietary fiber in terms of intake of kiwifruit improves constipation in Chinese patients

   Kiwis also contain actinidin, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.

How to improve bowel function

If your diet is predominantly astringent and not liquid enough, then all efforts to relax and meditate will not solve the problem.

If the cause of constipation is stress, then you should also do emotional work, and not just sit on a diet of products that improve bowel function.

General tips on how to restore regular bowel function:

• Add toilet visits to your daily routine.

  Let this be part of your morning routine. Even if you don't have to go to the toilet right now, sit on the toilet and focus on your breathing (and no phone in hand!). After a while, your body will learn everything, appreciate your slowness and begin to cooperate with you.

• Stop snacking all the time. Do not eat until the last meal has been digested. If you snack, then the food should be easily digested.

• Stop eating inedible foods. The packaged, fake food sitting on the grocery store shelf doesn't deserve to be put on your plate.

• Simplify your food. The fewer ingredients, the easier it is to digest. Avoid unhealthy food combinations.

• Stop eating dry, dehydrated foods. One of the causes of constipation is dehydration.

  Nuts, sandwiches, beans, chips, granola, cookies, muesli and fiber bars, undercooked cereals, pasta and bread are amazingly dehydrated. Fiber is great, but it needs liquid to move forward. Therefore, do not forget to drink plenty of clean water.

• Soak dried fruits and nuts. Soak them in water for at least 8 hours.

• Be careful with potatoes, celery, popcorn and cereal. As a rule, they have astringent properties and can cause constipation.

  Sweet potato, or sweet potato, is not as heavy, especially if you add coconut oil or ghee to it.

• Drink water before every meal.

  According to Ayurveda, it is very beneficial to drink a glass of warm water with a slice of lime/lemon half an hour before meals.

• Introduce fiber into your diet gradually.

  Don't overload your gut with fiber if it's not used to it, as this can cause bloating and further constipation. Flaxseed and chia seeds are high in fiber.

  For example, just two tablespoons of flaxseed and one tablespoon of chia seeds contain about 4 grams of fiber—the same amount as a glass of oatmeal. The fiber in these seeds helps bulk up your stool and binds toxins (as well as cholesterol) as they pass out.

• Learn to recognize tension and relax. Place a bottle of warm water on your lower abdomen. Cold can cause muscle tension. The heat balances the downward energy and stimulates blood flow to the excretory organs.

• Avoid coffee - it can irritate the colon and aggravate constipation.

• Try anti-spasmodic herbs that promote healthy peristalsis: peppermint, lemon balm, cardamom, asafoetida, chamomile.

• Relax like a pro. Constipation can happen in very tired people: in order to recover, you need to rest and relax and eat easily digestible food.

• Exercises. A sedentary lifestyle increases constipation, while even a little physical activity promotes blood flow to the intestines and improves gastrointestinal motility. Walking, jumping to pleasant music, or stretching can often help stimulate bowel movements.

  Some yoga asanas are especially useful for contracting and stretching the abdominal muscles and setting in motion flaccid systems.

• Belly massage.

• Breathe deeply

• Learn how to properly sit on the toilet. Squat down or place books or a stool under your feet.

  "The squatting position is clearly physiological," says gastroenterologist Anish Sheth, MD, co-author of What's Your Poo Telling You? and "What's My Pee Telling Me?". Simply put, this pose straightens the rectum. When we stand, the rectum (where the waste collects) is fixed by a special muscle, which allows us to hold feces until it's time to go to the toilet. Sitting on the toilet means partially relaxing this muscle. Only in the "squatting" position does it completely relax, straightening the rectum. This, in turn, facilitates the defecation process.

• Don't suppress the urge. The fact is that the gastrocolic reflex, which ultimately causes the urge to “go away,” can weaken if its suppression is turned into a habit. The gastrocolic reflex is a wave of peristalsis that occurs in the colon and propels its contents into the rectum. As water from the contents of the large intestine is constantly being sucked into the blood vessels, the stool becomes drier, making it slower and more difficult to pass.

• Keep a food diary, noting which foods or which food combinations cause problems.

• Every day, watch yourself, paying attention to the regularity of the bowels and the absence of tension during bowel movements.

Folk remedies to improve bowel function

With a sluggish intestine, plantain is brewed, a whole plant with a root. Brew a glass of boiling water, boil for 10-15 minutes. Drink within one day for 3 times.

In winter, onion juice will help, 15-20 drops, also 3 times a day before meals.

Digestion is regulated by freshly prepared potato juice or a decoction of oat grains - 1/2 cup 2-3 times a day for two weeks. Powdered peas help if you eat it 1 teaspoon a day.

Ground wheat bran is poured with boiling water for 30 minutes, then the water is drained, and the gruel is eaten at first 1-2 teaspoons, then 1-2 tablespoons, together with other food.

An infusion of burdock seeds (burdocks) after steaming a lump the size of a small fist in a glass of boiling water. It is necessary to soar for two hours and immediately drink up to 1/2 cup of this infusion.

Infusion of anise fruit - 1 teaspoon, brewed in a glass of boiling water after 20 minutes of infusion, drink during the day for 3-4 doses.

It is important to monitor the functioning of the digestive system, to monitor adverse factors that can cause the development of many chronic diseases.

Food prohibitions and restrictions

If you have digestive problems, it is recommended to avoid the following foods:

1. Dairy products contain lactose, which can aggravate indigestion

   Dairy products are difficult to digest, mainly due to lactose, a type of sugar found in milk and other dairy products. If lactose is not digested, for example, as in people with lactose intolerance, then bloating occurs, as the microflora of the large intestine ferments lactose with the formation of gases.

   When lactose is consumed in large quantities, it is not digested and enters the large intestine, where it is not absorbed and, by increasing the osmotic pressure, causes water to pass into the intestinal lumen, which causes or exacerbates the already existing diarrhea.

   During digestive disorders, sour-milk products are allowed, since lactose is practically absent there. Alternatively, try lactose-free milk.

1. Acidic foods irritate the lining of the digestive tract, which can lead to bloating and diarrhea.

   Tomato sauce and citrus fruits - lemon, lime, orange and grapefruit - contain organic acids, and therefore can irritate the mucous membrane of the stomach and intestines, disrupting digestion.

   Many do not know that carbonated drinks also contain food acids - citric, malic, orthophosphoric. For gastrointestinal disorders, avoid foods with high acidity.

2. Fats affect the peristalsis of the digestive tract

   Fatty foods affect the smooth muscle contractions of the digestive tract in different ways. It either slows down gastric emptying and makes constipation worse, or it speeds up peristalsis, causing or worsening diarrhea. The effect will depend on the type of fat and the individual predisposition of the body.

   For digestive disorders, include low-fat foods in your menu and eat small portions throughout the day, which will reduce the mechanical effect on the stomach.

   Try cutting out high-fat, predominantly animal foods (butter, ice cream, red meat, and hard cheeses) for a little while.

3. Fried food causes food stagnation in the stomach and abdominal discomfort

   The situation with fried foods is the same as with fatty foods. It can either move too quickly through the digestive tract, while poorly digested, cause diarrhea, or vice versa, linger in the stomach and intestines, create a feeling of fullness and contribute to bloating.

   Therefore, if you have diarrhea or constipation, then it is necessary to exclude fried foods for a while. Most fried foods slow down the passage of food from the stomach.

    

4. Industrially processed foods contain food additives that are potentially dangerous for people who are allergic or hypersensitive to them

   If you are constipated, then try to avoid industrially processed foods due to their lack of fiber, which is responsible for intestinal motility.

   In addition, these products often contain preservatives and artificial colors, which often cause allergic reactions or digestive disorders. Some packaged processed foods also contain lactose.

5. Artificial sweeteners such as sorbitol have a laxative effect

   The artificial sweetener most likely to cause digestive problems is sorbitol. It is a hard-to-digest type of sugar found in some fruits, including prunes, apples and peaches, and is also used to sweeten chewing gum and special diet foods.

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   When ingested in the large intestine, sorbitol often causes gas, bloating, and diarrhea.

6. Alcohol damages the stomach lining and liver

   With nausea and heartburn, alcoholic beverages are strictly contraindicated. Alcohol damages the gastric mucosa and disrupts metabolic processes in the liver. Consumption of alcoholic beverages causes, first of all, disturbances from the stomach.

7. Caffeinated drinks and foods should be avoided

   Caffeine stimulates the motility of the gastrointestinal tract, speeding up the passage of contents through it, and an excessive amount of caffeine even causes diarrhea.

   Therefore, even in the presence of an intestinal disorder, caffeine exacerbates digestive problems. Even decaffeinated coffee should be avoided as it contains residual amounts of caffeine.

   Keep in mind that tea, cocoa, and chocolate are also sources of caffeine and should be avoided until digestive problems are gone.

8. Sweets or pickles are desirable to exclude during the period of indigestion

   The body has difficulty digesting sweet or salty foods.

   For some people, nausea can be related to spikes in blood sugar levels. For example, chocolate can cause many digestive disorders, including heartburn and more serious conditions like gastroesophageal reflux disease.

Weekly menu to maintain intestinal motility

This is a sample menu that you can adapt to your taste preferences and individual response, following the general principles of a diet for normalization of the intestines.

A growing body of new research is describing a healthy microbiome as one of the main determinants of overall health. For regular bowel movements and a stronger immune system, support the “good” gut bacteria with what they need most:

1. Eat "clean" foods.

2. Drink water and electrolytes.

   In addition to water, intestinal cells need electrolytes such as salt and potassium. Electrolytes support intestinal peristalsis. Adding liquid or powdered electrolytes to your water on a hot day is one of the best ways to prevent dehydration, fatigue, and constipation.

1. Supplements with prebiotics and probiotics.

   Probiotics are live microorganisms, usually in the form of supplements or foods (such as yogurt), that are beneficial to digestion. You can eat more foods with probiotics, such as organic coconut yogurt or fermented foods.

   Or you can take probiotic supplements if you need to achieve therapeutic dosages. If you have noticeable bowel problems, then you can try a higher dosage, such as 50-100 billion CFU. Many foods contain millions of CFUs and are better for prevention than cure.

   Study: Probiotics: What You Need To Know

Prebiotics are fiber-rich compounds in food that keep beneficial bacteria and fungi active in the gut. For example: inulin, chicory root, Jerusalem artichoke, dandelion leaves, acacia and raw oats.

1. Eat enough fiber.

   One of the best and most effective ways to get rid of constipation may be taking soluble fiber at night in the form of psyllium capsules or acacia powder (double benefit of fiber and probiotics).

   Study: A randomized, prospective, comparison study of a mixture of acacia fiber, psyllium fiber, and fructose vs polyethylene glycol 3350 with electrolytes for the treatment of functional chronic constipation in childhood

   Any fiber supplement should be consumed with a minimum of 250 ml of water. Fiber helps bring water to the rectum and increases stool volume. If there is not enough water, constipation can only get worse.

2. Add fish oil to your diet

   Fish oil is very important for healthy digestion: it keeps the microbiome in balance and lubricates the colon, making it easier to empty.

Many people notice that they feel better with regular bowel movements. It is important to recognize the first signs of constipation before it leads to severe abdominal pain and fatigue. Fortunately, certain simple lifestyle changes and some supplements can help you avoid the lazy bowel condition.