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Summary of Transcript:
The common belief that lack of fiber is the sole cause of constipation is challenged in this video, with the main mistake being adding more fiber when already constipated. Studies have shown that adding more fiber can sometimes worsen constipation, particularly for those with small intestinal bacterial overgrowth (SIBO) or inflammatory conditions. The video suggests reducing fiber intake, particularly from grain-based fiber, and looking at medication side effects or a lack of vitamin B1, bile, or electrolytes as possible root causes of constipation. The video also advocates probiotics, intermittent fasting, and balancing protein and fat ratios as more effective solutions to chronic constipation.
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Summary of Description:
Dr. Eric Berg explains that the most significant mistake people make when dealing with constipation is consuming more fiber. He recommends reducing fiber intake and suggests other natural remedies such as drinking vitamin B1, taking bile salts and probiotics, practicing intermittent fasting, consuming moderate amounts of protein, and incorporating magnesium and potassium into your diet. Dr. Berg emphasizes that this video is for general informational purposes only and encourages viewers to consult a physician before changing their health regimen or diet.
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Relieving Constipation: Don’t Make This Mistake
Introduction: What Causes Constipation?
Constipation is a widespread digestive problem. It happens when the stool moves too slowly through the digestive tract, causing it to become stiff and dry, which makes it difficult to pass. The causes of constipation can vary from person to person. Still, some common factors include dehydration, lack of physical activity, medication side effects, and certain medical conditions like hypothyroidism and irritable bowel syndrome.
What is Constipation?
Constipation can be identified as a decrease in bowel movements, hard or lumpy stools, difficulty in passing stool, and feeling like there is still stool left in the bowel after evacuation.
The #1 Mistake People Make When Dealing with Constipation
Many people think that the solution to constipation is increasing their fiber intake. However, this can exacerbate the problem. Fiber is meant to increase stool volume, but it can also cause fermentation in the gut, which creates gas and bloating. Consuming fiber when dealing with chronic constipation or SIBO (small intestinal bacterial overgrowth) can worsen the situation.
Constipation Remedies
Several natural remedies can alleviate constipation.
Reduce Your Fiber:
Reducing fiber in your diet can help relieve constipation. Contrary to popular belief, you do not need a high fiber intake to have regular bowel movements. Instead of relying solely on fiber intake, a well-rounded diet that includes other foods like protein and healthy fats can be beneficial.
Talk to Your Doctor about Medication Side Effects:
If you are experiencing constipation as a side effect of medication, talk to your doctor about alternative drugs or ways to alleviate the side effect.
Consume Vitamin B1:
Vitamin B1 helps the body convert food into energy, and it can also promote better gut functioning. It can be found in various foods like lentils, pork, and fish.
Lower Your Stress:
Stress can affect gut motility and make constipation worse. Relax techniques like yoga, meditation, or deep breathing exercises can help alleviate stress and promote regular bowel movements.
Take Bile Salts:
Bile salts help emulsify fats in the digestive tract, improving digestion and preventing constipation.
Take a Probiotic:
Probiotics can help to promote better gut health by balancing the microbiome. A balanced microbiome can mean better gut motility and bowel movements.
Do Intermittent Fasting:
Intermittent fasting is a dietary approach that involves alternating periods of fasting with periods of eating. This approach can help to reset gut motility and alleviate constipation.
Consume a Moderate Amount of Protein:
Protein is essential for good gut health. Consistent moderate consumption of proteins like fish and chicken can be beneficial for better digestion and bowel movements. However, excess protein consumption can promote constipation.
Consume Betaine Hydrochloride and Apple Cider Vinegar:
Apple Cider Vinegar and Betaine hydrochloride help to improve stomach acid levels, leading to better digestion and less constipation.
Consume Magnesium and Potassium:
Magnesium and potassium are essential to gut health. These minerals can help promote better gut motility and alleviate constipation.
Learn More About Intermittent Fasting!
Intermittent fasting is a lifestyle approach with numerous benefits beyond relieving constipation. It involves alternating periods of fasting with periods of eating. Dr. Eric Berg is a leading expert on intermittent fasting and its health benefits.
Conclusion:
Constipation is a common problem, but it is not something you must live with. By making specific dietary and lifestyle changes, you can alleviate constipation naturally, starting with lowering your fiber intake. Talk to your doctor before making significant changes to your diet or lifestyle.
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Source Description
If you’re constipated, you need more fiber—right? Wrong. Discover the best ways to relieve constipation that help.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
https://pubmed.ncbi.nlm.nih.gov/16815488/
https://pubmed.ncbi.nlm.nih.gov/15654804/
0:00 Introduction: What causes constipation?
0:22 What is constipation?
2:00 The #1 mistake people make when dealing with constipation
2:50 Constipation remedies
8:10 Learn more about intermittent fasting!
Today I will cover the worst mistake people make when dealing with constipation and what to do for constipation.
Constipation is congestion in your gut—you have too much stool. Fiber increases stool volume.
Fiber also causes microbes to create fermentation, leading to gas and bloating. Some studies suggest consuming fiber can worsen conditions like chronic constipation or SIBO.
The biggest mistake people make when dealing with constipation is consuming more fiber.
How to deal with constipation naturally:
1. Reduce your fiber
2. Talk to your doctor about whether or not it’s a side effect of a medication (and what to do if it is)
3. Consume vitamin B1
4. Lower your stress
5. Take bile salts
6. Take a probiotic
7. Do intermittent fasting
8. Consume a moderate amount of protein
9. Consume betaine hydrochloride and apple cider vinegar
10. Consume magnesium and potassium
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor specializing in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals®. He no longer practices but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College in 1988. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana. Still, he no longer practices chiropractic in any state. He does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. It would be best not to change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps increase your awareness of the best ways to relieve constipation naturally. I’ll see you in the following video.
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