Central Coast Home & Lifestyle Magazine Winter 2025

Look Good & Feel Good Digestive health A healthy digestive system can boost overall health and wellbeing. Experts recommend consuming 30g dietary fibre each day to stay healthy. There are three different types of fibre, each with its own important role in maintaining a healthy digestive system. Insoluble fibre is found in wholegrain and wholemeal breads, crispbreads, bran cereals and vegetables. It helps prevent constipation. Soluble fibre is found in fruit, oats, psyllium and legumes such as baked beans and lentils. It helps to reduce blood cholesterol, regulate blood sugars, and maintain fluid in the faeces. Resistant starch is found in barley, oats, black rye bread, muesli, sweet corn, cooled cooked potatoes, rice and bananas. It is often added to bread and breakfast cereals. It provides nourishment to 'friendly' bacteria in the bowel. It's best to get your fibre from whole foods such as grains, legumes, vegetables, and fruits. However, if you struggle with this, a fibre supplement can help. Soluble fibre supplements based on guar gum and psyllium can help lower cholesterol and aid digestion. Too much unprocessed bran can interfere with absorption of minerals such as iron, but 1 or 2 tablespoons a day is ok. Make sure you drink enough water as well. What is regular? Although most people have one bowel movement a day, others go several times a day, while some people can go without for days or more, without harm. Going to the toilet as soon as you feel the urge helps keep the body's signals working well. Blood in the stool, or pain, is not normal. A significant, ongoing change in your usual habits also needs investigation. In either case, see your doctor. What about wind? Intestinal gas is a normal part of our digestive process and is created by beneficial 'friendly’ bacteria that live in the bowel. Increasing fibre in your diet generally leads to an increase in gas. How smelly the gas is depending on the food eaten, and smelly gas is not a sign of ill health. In general, wind is a social issue, not a sign of a health problem. It might not seem obvious, but getting regular exercise is very good for those who suffer from bloating and constipation. Faeces are mainly water, so not drinking enough fluids can make constipation worse.

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