A intestinal health expert has revealed that packaging a fiber supplement in your suitcase is the easiest way to prevent constipation during vacation.
An earlier study showed that constipation – the Difficulty passing faeces – was experienced by half of the holidaymakers.
It happens when you travel because of ‘disturbed hormones, long periods of sitting, dehydration and less fiber in your diet,’ said Lucy Kerrison, a leading gastrointestinal dietician to mail online.
Fortunately, Mrs. Kerrison, who works in the hospital of King Edward VII in London, says that there is a simple solution – fiber supplements.
They can come in the form of tablets, or powder that she said they are “easy to mix in water or yogurt and take up very little space in a suitcase.”
She specifically advised Psyllium peel that can quickly offer lighting for constipation, which starts within 12 to 72 hours.
The Retailer Holland and Barret sell their own brand Psyllium Husk supplement, but it is not suitable for those younger than 12 years.
However, the natural supplement that is also known as Ispaghula Husk is sold under the brand name Fybogel that NHS has been approved for children older than six.
Mrs. Lucy Kerrison, a leading gastrointestinal dietician in the hospital of King Edward VII in London
The natural supplement that is also known as Ispaghula Husk is sold under the brand name Fybogel
But, as the dietitian emphasizes, it is important to talk to a doctor before someone, especially children and people with underlying health status, start supplements.
Fybogel is not suitable for pregnant, breastfeeding, people with allergies for some medicines, and with certain intestinal problems.
She also advised the fiber supplement inulin, but it can take a daily use before they come into effect, so you should start taking before you travel.
The National Health Service recommends a daily fiber intake of 30 g as part of a balanced diet.
In the meantime, children between the ages of two and five need 15 g, between five and 11 needs 20 g, and 25 g between 11 and 16.
However, the NHS prescribes Fybogel for adults and children over six to treat and prevent constipation.
According to the NHS, natural ways to enlarge your daily fiber intake include breakfast with lots of fiber such as knowabix, shredded wheat or porridge.
They also recommend switching to Wholemeal Bread, Wholewheat Pasta, High Fiber White Bread and Brown Rice.
Other foods rich in fiber to include in your diet are pulses such as chickpeas, fruit such as bananas, as well as vegetables such as broccoli.
It was not the only advice that Mrs Kerrison gave to take care of your intestinal health during vacation.
She advised just starting with ‘small portions that are new to you’ on the first day you arrive at your destination.
While ‘your intestine loves variety’, one lack of Consistent eating patterns can influence your intestinal microbiome and the natural circadian rhythm of the body.
So she also recommends sticking to your usual eating habits and meals while traveling.
The intestinal microbioma is a community of trillion microorganisms in the digestive track that is responsible for digesting food and the absorption of nutrients.
In the meantime, the circadian rhythm of the body is a 24-hour internal clock that regulates both sleep and your digestion and appetite.
She added that moving is important to prevent constipation, warning that many holidaymakers are for a long time, especially while flying.
“Even walking the aisles of the aircraft, doing soft sitting pieces or practicing slow aperture breathing can support digestion,” she said.
But if it is difficult to exercise, she recommends her own belly massages, who ‘can help stimulate the intestinal muscles and regular arrival’.
It is important that she encouraged people to remember to drink enough water or even to take an electrolyte powder, that your body can help to absorb liquids more effectively ‘.
“Finally, if your stomach can tolerate it, absorbing a small amount of locally fermented food such as miso, natural yogurt or kefir can help you diversify your intestinal microbioma,” she said.
‘This will help to maintain a balanced intestine, especially after aircraft food or fast food. Make sure it is from a clean, trusted source and start with a small part. ‘
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