Intestinal obstruction may lead to constipation and diarrhea, causing three major concerns! Eat the right fruits to improve smoothness

The key culprits for intestinal discomfort are mainly unbalanced diet and insufficient dietary fiber intake! In February 2020, the Tung Foundation conducted an online survey on the "Body Happiness Index" among Taiwanese aged 15 to 69, asking people about issues related to smoothness such as defecation, constipation, diarrhea, and gastrointestinal discomfort. The results found that smoothness was significantly positively correlated with fruit intake. Further analysis showed that those with better fluidity performance who ate 2 servings of fruit a day were 4 times more likely to have a smooth flow than those who ate less than 1 serving.

The instability of intestinal flora and intestinal environment may cause gastrointestinal functional disorders: such as irritable bowel syndrome, diarrhea, constipation, abdominal pain and other symptoms.

Yu Zhixin, a specialist at the Food and Nutrition Center of the Tung Foundation, said that according to the National Health Administration's latest "Survey on Changes in the National Nutritional Health Status from 2013 to 2016", the Chinese people have an unbalanced diet and do not consume enough dietary fiber! Among foods that contain more dietary fiber (such as whole grains, vegetables, fruits, and beans), less than 20% of Chinese people over the age of 19 consume enough vegetables and fruits. Fruits in particular are difficult to include in dishes and are more likely to be overlooked.

Instability of intestinal flora and intestinal environment may cause three major concerns

Unbalanced eating habits not only affect intestinal health, but also bring burdens to physical and mental health. 99% of the human body's symbiotic bacteria live in the intestines, with a number as high as hundreds of trillions. Dr. Wang Yanbo, chief physician of the Department of Gastroenterology at the Endoscopy Diagnosis and Treatment Center of Taipei Veterans General Hospital, pointed out that instability of intestinal flora and intestinal environment may cause the following health problems:

1. Gastrointestinal functional disorders: such as irritable bowel syndrome, diarrhea, constipation, abdominal pain and other symptoms.

2. Impact on immunity: 70% of the human body's immune cells are in the intestines, and symbiotic bacteria affect the host's immune function. This year's Body Happiness Index also pointed out that when asked about people's immunity, the number of people who "often catch colds" and "often feel unwell" has increased compared to previous years.

3. Impact on the diversity of intestinal flora: Everyone’s intestinal flora is different and diverse. The intestinal flora will affect the physical and mental balance through the autonomic nervous system, central nervous system, and endocrine system.

According to many domestic and foreign documents, fruits can help relieve intestinal discomfort symptoms and affect physical and mental health from the inside out.

Eating fruit can help relieve intestinal discomfort and maintain physical and mental health from the inside out

How to maintain smoothness through fruits? According to many domestic and foreign literatures, fruits can help relieve intestinal discomfort symptoms and maintain physical and mental health from the inside out. Dr. Wang Yanbo reminds you to choose low-sensitivity fruits. What is hypoglycemia? Specific types of carbohydrates in food - FODMAPs (FODMAPs), are known to be the key to gastrointestinal sensitivity. Studies have shown that functional intestinal dyspepsia, especially postprandial discomfort syndrome, is related to specific foods such as high-fat, spicy, carbonated drinks or wheat products.

In particular, gastrointestinal discomfort is common among young people, women, and athletes. Studies have confirmed that more than half of the athletes have said that eliminating at least one food that causes abdominal discomfort can improve 80% of intestinal discomfort symptoms; compared to a standard diet, 86% of patients with irritable bowel syndrome have achieved overall improvement after adopting a low-abdominal diet.

Tips for maintaining intestinal health: balanced diet and adequate intake of dietary fiber

Nutritionist You Xuanwen from the Tung Foundation explained that a balanced diet and adequate intake of dietary fiber are the only way to "maintain intestinal health." In particular, dietary fiber is one of the important keys to the growth of beneficial intestinal bacteria. Fruits rich in dietary fiber help to establish a beneficial environment for intestinal bacteria. Dietary fiber is a source of nutrition for intestinal probiotics. Dr. Wang Yanbo recommends that at least 25-31 grams of dietary fiber should be consumed daily. Fruits rich in water-soluble fiber include citrus fruits, papaya, blueberries, kiwifruit, etc. For example, kiwifruit contains vitamin C, dietary fiber, antioxidants, phytochemicals, etc., which help promote the growth of probiotics.

The Tung Foundation once again calls for water-soluble dietary fiber, which has water-retaining properties, to soften stools, thereby relieving constipation and maintaining smooth intestinal tract. It also helps slow down the absorption of sugars, thereby delaying the rate at which blood sugar rises, stabilizing blood sugar and making it less likely to experience depression, anxiety, irritability and other phenomena. Therefore, it is recommended to consume 2 servings of fruit daily to create a healthy intestinal environment. Enjoy delicious food while taking care of your "intestines" and health!