Contents:
What do dietary fibers do in the body?
Why are dietary fibers important before your period?
Are there other home remedies for constipation before your period?
Do you often suffer from digestive problems such as constipation or bloating before your period? Progesterone is to blame, as it reaches its peak during the luteal phase and causes everything to relax. You relax, your uterus relaxes, your muscles relax - and your bowel relaxes and becomes sluggish. We really can't change that. However, a high-fiber diet can help stimulate your digestion and improve your overall well-being. So let's discover how you can support your digestion with dietary fibers!
What exactly are dietary fibers?
Dietary fibers are indigestible plant fibers found in plant-based foods such as fruit, vegetables, legumes, and whole grains. Although our bodies cannot digest them, they play a crucial role in our health.
The superpowers of dietary fibers
1. The satiety booster
Dietary fibers are true volume wonders. They bind water and swell in the stomach. The result? You feel full longer and automatically eat less. In addition, the process of feeling full starts in the mouth, because high-fiber foods generally need to be chewed longer and more thoroughly. You consume your food more consciously and slowly this way and notice sooner when you are full.
2. The blood sugar stabilizer
Thorough chewing stimulates saliva production. Saliva represents the first step of digestion, as carbohydrates are already broken down in the mouth. In addition, well-chewed food is easier to digest, and chewing will stimulate digestion. Due to their ability to slow down the absorption of carbohydrates, dietary fibers ensure a more even blood sugar level. This means: fewer cravings and more stable energy throughout the day.
3. The cholesterol reducer
Dietary fibers bind bile acids in the intestine and thus flush excess cholesterol out of the body. This is good for your heart and blood vessels!
4. The bowel trainer
With dietary fibers, you keep your bowel fit. They increase stool volume, improve stool consistency, and speed up bowel transit. The result? Healthy digestion and a lower risk of constipation.
5. The microbiome caretaker
Certain dietary fibers serve as food for your good gut bacteria. A healthy microbiome not only supports your digestion but can also have a positive effect on your overall well-being.
Why dietary fibers are important before your period
Stimulate digestion
Before your period, many women* suffer from constipation or a bloated feeling. Dietary fibers can act as a natural home remedy for constipation here. They stimulate bowel activity and ensure regular bowel movements.
Satiety and weight control
A high-fiber diet can help you achieve a long-lasting feeling of fullness. This is especially important if you are trying not to eat too much during the time before your period. Many high-fiber foods are also low in calories, which can help you lose weight.
Hormone balance
Dietary fibers can also help keep blood sugar levels stable and regulate insulin release. A stable blood sugar level can help reduce mood swings and cravings in the time before your period.
A word of caution
If you have eaten little fiber so far, increase the amount slowly. A sudden increase can lead to bloating and stomach pain. And remember: dietary fibers need water to do their job. So drink enough!
Psyllium husks as a home remedy for constipation?
A high-fiber diet can help you stimulate your digestion before your period and relieve unpleasant symptoms. Often, it can already be helpful to focus on high-fiber foods throughout the entire cycle to reduce discomfort during the luteal phase. As an acute solution, psyllium husks are another absolute fiber ace up your sleeve! They can be dissolved in water and drunk for acute constipation. They increase stool volume and make the stool softer and easier to pass. You can get psyllium husks at organic markets and pharmacies!
