The prevalence increased with age and peak among 65 to 69 years old with 43.4%. Between males and females’ prevalence were 18.2% and 18.4% respectively with females have the highest of 9.8% prevalence of known diabetes while males have the highest of 9.2% prevalence of not known to have diabetes. Following the ethnicity, Indians had the highest prevalence of known and not known diabetes at 31.4%, followed by Malay at 21.6% and Chinese 15.1%.

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Fiber is a type of carbohydrate and a part of plant foods that is non-digestible by the body. There are two types of fiber that is soluble fiber (dissolves in water) and insoluble fiber (does not dissolve in water). (2) Studies have shown that diets high in fiber helps in preventing many chronic diseases such as diabetes. (3) For people with diabetes or those who want to control their blood glucose level, taking soluble fiber is very helpful as it helps to slow down the digestion, regulate the body’s use of sugar and help to keep hunger and blood sugar in check.

Benefits of Fiber in managing Diabetes

Steady blood sugar

People with type 2 diabetes have to eat more fiber because it can help improve blood glucose control. (4) Human body is unable to absorb and break down fiber, that’s the reason why fiber does not cause a spike in blood glucose the way other carbohydrates can. When fiber is digested, the body handles it different way than in which refined carbohydrates are digested. A portion of the fiber can slow the absorption of sugar from foods and this difference means that eating food rich in fiber is likely to steady the blood sugar after eating.

Boost weight loss

Fiber-rich foods stay longer in the stomach and cause a longer period of fullness because it cannot be digested and thus it moves slowly through the stomach. Many foods high in fiber also tend to be low in calories and eating this low-calorie fiber sources may cause to eat less, next leads to weight loss. While weight gain is a known risk factor for developing type 2 diabetes, research also shows that weight loss in those type 2 diabetes people can help control the blood sugar levels. (5)

Reduce risk of heart disease

The increased blood glucose levels that occur from diabetes can damage the blood vessel and nerves that control the heart and blood vessel. This damage can narrow blood vessel over time, leading to heart disease. People with diabetes have a high risk of developing heart disease. Adequate soluble fiber intake can reduce the risk of developing heart disease by lowering the low-density lipoprotein cholesterol (LDL-C). (6) The soluble fiber does this by binding to cholesterol particles in the small intestine, preventing these particles from entering the bloodstream.

How to add Fiber to a Diabetes diet

Read nutrition labels

In nutrition labels, the food is classified as good source of fiber and high-fiber serving when it has 2.5 to 4.9 grams and 5 grams respectively of fiber per serving. (7) At the same time, keep track on how much fiber that have been eaten and follow the recommended adults’ intake of 20 to 30 grams of fiber daily (8) for best health outcomes.

Know food sources of fiber

Some of the foods or ingredients that are a good source of fiber (8) and you should look for are brown rice, whole-grain of bread, cereals and pastas, vegetables and fruits, legumes, oats, barley, nuts, beans, peas and lentils.

Avoid processed and refined foods

Plan on adding some time for food preparations instead of eating foods that are cheap, quick and easy to grab such as fast food because you probably not getting enough fiber that you need from it. Look for high fiber options and healthy foods/snacks like salad and veggie sticks.

Go slow

Increasing the amount of fiber in the diet can have great benefits, but sudden increase in fiber consumption can lead to uncomfortable digestive symptoms such as bloating, gas, constipation, diarrhea and cramps. (9) So, increase the fiber in diet gradually by adding bit by bit every few days. Spread the fiber intake throughout the day rather than cramming it into one single meals or snacks, and drink sufficiently of water.

Here are some simple ways to start

• Aim to eat three to five servings of non-starchy vegetables every day.
• Consume two servings of high-fiber fruits such as apples or pears daily.
• Include plenty of whole grains such as whole-grain bread, oatmeal, and grains.
• Snack on unsalted nuts and low-fat or unbuttered popcorn.
• Sprinkle some flax seeds or chia seeds into yoghurt.
• Include legumes, chickpeas into salad for a fiber boost.

Other benefits of Fiber

Antioxidants

The high fiber food are where the antioxidants are. Many of the foods that contain fiber also contain antioxidants, which are generally good for cells and overall health.

Hunger control

Food rich in fiber can help to feel full for a longer time. Starving off the hunger stomach might lead to snacking on foods that will cause higher blood sugar levels.

Portion control

It is easier to stick to the proper portions of food, because fiber fills the stomach up. In contrast, any refined foods that lack of fiber tend to make you crave for more, thus making it easier to eat any food in excess.

References:

1. National Health and Morbidity Survey (NHMS) 2019: Non-Communicable Diseases, Healthcare Demand and Health Literacy. Institute for Public Health (IPH), National Institutes of Health (NIH), Ministry of Health (MOH) Malaysia, 2020.
2. Anderson J., Baird P., Davis R., & et al. Health benefits of dietary fiber. Nutrition Reviews. 2009 Apr; 67(4): 188-205.
3. Evans C. E. L. Dietary fibre and cardiovascular health: a review of current evidence and policy. Proc Nutr Soc. 2020; 79(1): 61-67.
4. Weickert M. O., & Pfeiffer A. F. H. Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. J Nutr. 2018; 148(1): 7-12.
5. Wilding J. P. The importance of weight management in type 2 diabetes mellitus. Int J Clin Pract. 2014; 68(6): 682-691.
6. Soliman G. A. Dietary fiber, atherosclerosis, and cardiovascular disease. Nutrients. 2019; 11(5): 1155.
7. Dietary Fiber. Interactive Nutrition Facts Label. U.S. Food and Drug Administration (FDA). 2020.
8. Recommended Nutrient Intake (RNI) for Malaysia 2017. Putrajaya: National Coordinating Committee on Food and Nutrition (NCCFN), Ministry of Health (MOH) Malaysia, 2017.
9. El-Salhy M., Ystad S. O., Mazzawi T., & et al. Dietary fiber in irritable bowel syndrome (review). Int J Mol Med. 2017; 40(3): 607-613.

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Post Covid-19 syndrome or long Covid are persistent symptoms that may remain for few weeks to months after recovery from Covid-19. (1,2) As with most infections, your body takes time to heal and recover. This is due to inflammation that may still persist in your body.

Possible symptoms after Covid-19

The Covid-19 virus affects different parts of the body during infection and causes different symptoms that may take a longer time to recover. Some of the most common symptoms may include (1-3):

• Fatigue
• Headache
• Cough
• Shortness of breath
• Chest pain
• Difficulty in concentrating
• Gastrointestinal/digestive issues

Post Covid-19 gastrointestinal symptoms

One of the most common symptoms that may persist after Covid-19 are gastrointestinal symptoms or symptoms related to the digestive system. Some of these symptoms may include (1-3):

• Diarrhoea
• Gastric pain
• Constipation and bloating
• Nausea and vomiting
• Loss of appetite

Gastrointestinal symptoms such as diarrhoea, gastric pain, and constipation may persist as a result of prolonged inflammation in the gut. (4) It is prevalent in other types of viral and bacterial infections as well. (4,5) Nausea and vomiting may be related to the effects on the nervous system and other gastrointestinal symptoms. (4) On the other hand, loss of appetite may occur as a result of the aforementioned gastrointestinal symptoms and / or it might be due to pain, fatigue, shortness of breath and other symptoms that may affect one’s appetite. (4)

How to eat after recovering from Covid-19

• Maintain a healthy diet

Adequate nutrition is essential to help the body to repair, recover, and to build up your immune system. Eat a healthy diet and vary your food choices in your meals for adequate calorie, protein, vitamins and minerals intake.

• Drink plenty of water every day

Drink 6 to 8 glasses of water daily. Staying hydrated is important for your immune system as water helps in transporting nutrients.

Source: Kementerian Kesihatan Malaysia (6)

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If you’re having digestive issues:

• Eat small frequent meals. Avoid eating large amounts of food at one go.
• Avoid spicy, oily food or any food that may trigger your symptoms.
• Avoid drinking water with meals.
• Eat plenty of fruits and vegetables to ensure adequate fibre intake.

References

1. Peghin M, Palese A, Venturini M, De Martino M, Gerussi V, Graziano E et al. Post-COVID-19 symptoms 6 months after acute infection among hospitalized and non-hospitalized patients. Clinical Microbiology and Infection. 2021;27(10):1507-1513.
2. Anaya J, Rojas M, Salinas M, Rodríguez Y, Roa G, Lozano M et al. Post-COVID syndrome. A case series and comprehensive review. Autoimmunity Reviews. 2021;:102947.
3. Blackett J, Li J, Jodorkovsky D, Freedberg D. Prevalence and risk factors for gastrointestinal symptoms after recovery from COVID‐19. Neurogastroenterology & Motility. 2021;.
4. Perisetti A, Goyal H, Gajendran M, Boregowda U, Mann R, Sharma N. Prevalence, Mechanisms, and Implications of Gastrointestinal Symptoms in COVID-19. Frontiers in Medicine. 2020;7.
5. Card T, Enck P, Barbara G, Boeckxstaens G, Santos J, Azpiroz F et al. Post‐infectious IBS: Defining its clinical features and prognosis using an internet‐based survey. United European Gastroenterology Journal. 2018;6(8):1245-1253.
6.    Malaysian Dietary Guidelines 2020. Kuala Lumpur: Kementerian Kesihatan Malaysia; 2021.

Vitamin C, also known as ascorbic acid is a water-soluble vitamin essential to the body. (1) It is an antioxidant commonly known to strengthen the immune system and may reduce the risk of infections. (2,3) Besides that, vitamin C also helps in collagen formation, wound healing, and improves iron absorption. (1)

Vitamin C and immune health

Vitamin C plays an important role in promoting a healthy immune system through supporting the production of white blood cells and antibodies. (4) Low levels of vitamin C can increase your risk of catching colds and you may take a longer time to recover as well.

Studies have shown that daily vitamin C supplementation is associated with a decrease of common cold incidences (3) and reduction of duration and severity of common cold symptoms. (5)

What affects vitamin C levels in the body

Smokers tend to have lower vitamin C levels as the chemicals in the cigarette take up vitamin C in the body. (6) This is because vitamin C is an antioxidant which reduces inflammation by protecting the body against damage from the chemicals of the cigarette. Besides smoking, drinking alcohol also depletes vitamin C in the body. (7)

Individuals with certain health and medical conditions such as diabetes (6), heart disease (6), stroke (6), and chronic kidney disease (8) also tend to have lower vitamin C status. Vitamin C levels also decrease during infections such as Covid-19 virus infection. (9) These conditions cause inflammation in the body and thus, depletes vitamin C levels in the body.

How to choose the best vitamin C supplement

When it comes to choosing the best vitamin C supplements, it is better to select those with the following features:

• Vitamin C from natural sources instead of synthetic
• Comes with bioflavonoids and other antioxidants or nutrients
• Vitamin C that is slowly delivered and sustainable for longer periods as the body cannot absorbed high doses at one go.
• From reputable companies emphasizing on evidenced-based, clinically proven formulas, and uses safe ingredients from trusted suppliers

Why Super C?

• Evidenced-based formulation.
• Clinically proven to more sustainable, faster absorption, and higher retention rate.
• Natural vitamin C from corn, comes with citrus bioflavonoids and fatty acids for maximum absorption and higher bioavailability.
• Comes with zinc and vitamin E for enhanced immune protection
• Non – acidic and gentle on the gut
• Convenient with a once-a-day dosage
• Easy to swallow, in powder form

References

1. Recommended Nutrient Intakes Malaysia 2017.Putrajaya: National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia; 2017.
2. Zhang J, Rao X, Li Y, Zhu Y, Liu F, Guo G et al. Pilot trial of high-dose vitamin C in critically ill COVID-19 patients. Annals of Intensive Care. 2021;11(1).
3. Sasazuki S, Sasaki S, Tsubono Y, Okubo S, Hayashi M, Tsugane S. Effect of vitamin C on common cold: randomized controlled trial. European Journal of Clinical Nutrition. 2005;60(1):9-17.
4. Carr A, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211.
5. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews. 2013;2013(5).
6. Carr A, Rowe S. Factors Affecting Vitamin C Status and Prevalence of Deficiency: A Global Health Perspective. Nutrients. 2020;12(7):1963.
7. Marik P, Liggett A. Adding an orange to the banana bag: vitamin C deficiency is common in alcohol use disorders. Critical Care. 2019;23(1).
8. Deicher R, Hörl W. Vitamin C in Chronic Kidney Disease and Hemodialysis Patients. Kidney and Blood Pressure Research. 2003;26(2):100-106.
9. Carr A, Spencer E, Dixon L, Chambers S. Patients with Community Acquired Pneumonia Exhibit Depleted Vitamin C Status and Elevated Oxidative Stress. Nutrients. 2020;12(5):1318.

Vitamin C, also known as ascorbic acid is a water soluble vitamin essential to the body. (1) It is an antioxidant commonly used to strengthen the immune system and to reduce the risk of infections. (2,3) Besides that, vitamin C also helps in collagen formation, wound healing, and improves iron absorption. Vitamin C can be naturally found in various types of fruits and vegetables, such as guava, kiwi, and capsicum. (1)

10 vitamin C rich foods other than oranges

1. Guava

Guavas are very rich in vitamin C. One serving of guava, which is around half of a small guava, contains up to 242 mg of vitamin C. Guavas deliver more vitamin C than oranges; it has 152mg of vitamin C per 100 g, which is approximately 3 times more than oranges (53 mg of vitamin C per 100g).

Besides vitamin C, guavas are also rich in fibre and minerals such as potassium and calcium. (4,5)

2. Kiwi

Kiwi fruits are also packed with vitamin C. One whole medium fruit has up to 135 mg of vitamin C. Comparing with oranges, it has 87 mg per 100 g, which is almost twice the amount of vitamin C oranges have (53 mg of vitamin C per 100g). Kiwi fruits are also rich in fibre and potassium. (4,5)

3. Papaya

Papayas are one of the most commonly eaten fruits in Malaysia. A slice of papaya has up to 113 mg of vitamin C. Papayas have 72 mg of vitamin C per 100g, which is around 1.5 times more than oranges (53 mg of vitamin C per 100g). Besides that, papayas are also rich in vitamin A and phytonutrients such as lycopene and beta-carotene. (4,5)

4. Strawberries

One serving of strawberries (around five whole strawberries) contain around 24.4 mg of vitamin C. The vitamin C content per 100 g of strawberries is approximately 52mg / 100g, which is similar to oranges (53 mg of vitamin C per 100g). (4,5) Strawberries are also rich in bioflavonoids, which have antioxidant properties. Antioxidants reduce inflammation by protecting the body against damage by free radicals, which is known to increase the risk of chronic diseases such as diabetes and heart disease. (6)

5. Grape fruit

Grape fruits contain 34.4 mg of vitamin C per 100g. One serving of grapefruit, which is around half of a fruit has up to 88 mg of vitamin C. (5)

6. Capsicum

Capsicums or bell peppers are the most vitamin C rich vegetable sources. Each capsicum contains around 180mg to 240mg of vitamin C depending on the type of capsicum. Red and yellow capsicums (150mg vitamin C / 100g) tend to have a higher vitamin C content as compared to the green capsicum (112mg vitamin C/ 100g). Nevertheless, all types of capsicums have 2 to 3 times more vitamin C as compared to oranges. (4,5)

7. Bitter gourd

Bitter gourds contain a variety of vitamins and minerals such as vitamin C, vitamin A, potassium, and iron. It has around 53 mg of vitamin C per 100 g, which is similar to oranges. (4,5)

8. Green leafy vegetables

Kale contains up to 107 mg of vitamin C per 100 g while choy sum or mustard leaves contain around 89mg of vitamin C per 100g. Both vegetables have a higher vitamin C content as compared to of oranges. (4,5)

9. Broccoli

Broccoli is also packed with vitamin C and other vitamins and minerals. One cup of broccoli delivers up to 80 mg of vitamin C. Similarly to choy sum, a 100g of broccoli contains around 85 mg of vitamin C per 100 g which is approximately 1.5 times more than of oranges. (4,5)

10. Cauliflower

One cup of cauliflower contains up to 53 mg of vitamin C, which is lower as compared to one cup of broccoli. However, it is also one of the vitamin C rich vegetable sources. (4,5)

How to include them into your daily diet

• Make a healthy breakfast with a variety of fruits. You can add them into your oats, yoghurt or blend them into a smoothie bowl.
• Add more vegetables into your meals. Fill in half of your plate with a variety of vegetables. Always follow the Malaysian Healthy Plate Method or SukuSukuSeparuh
• Include a variety of vegetables when cooking. For example, instead of just stir-fry spinach, add in some carrots for variety
• When eating out, opt for economy rice or mixed rice as it’s easier to include more vegetables and healthier options into your meals
• Eat fruits as desserts instead of sweet foods.
• Eat fruits or vegetables such as carrot sticks as snacks.

Healthy recipes packed with Vitamin C

• Super C Fruity Salad

A salad bowl packed with antioxidants and delicious goodness!

• Malaysian Stir-fry Mixed Vegetables

Easy stir-fry recipe packed with vitamins and minerals

References

1. Recommended Nutrient Intakes Malaysia 2017.Putrajaya: National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia; 2017.
2. Zhang J, Rao X, Li Y, Zhu Y, Liu F, Guo G et al. Pilot trial of high-dose vitamin C in critically ill COVID-19 patients. Annals of Intensive Care. 2021;11(1).
3. Sasazuki S, Sasaki S, Tsubono Y, Okubo S, Hayashi M, Tsugane S. Effect of vitamin C on common cold: randomized controlled trial. European Journal of Clinical Nutrition. 2005;60(1):9-17.
4. Malaysian Food Composition Database [Internet]. Malaysian Food Composition Database. [cited 27 September 2021]. Available from: http://myfcd.moh.gov.my/
5. Energy & Nutrient Composition of Food [Internet]. Food Composition System Singapore. [cited 27 September 2021]. Available from: https://focos.hpb.gov.sg/eservices/ENCF/
6. Giampieri F, Tulipani S, Alvarez-Suarez J, Quiles J, Mezzetti B, Battino M. The strawberry: Composition, nutritional quality, and impact on human health. Nutrition. 2012;28(1):9-19.
7. Super-C Salad [Internet]. Skinny Ms. 2015 [cited 27 September 2021]. Available from: https://skinnyms.com/super-c-salad-recipe/

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How yoga can help constipation?

Yoga helps to ease the pain and discomfort of digestive troubles and it alleviates constipation in two ways:

• Managing stress

You may notice that you’re more likely to get constipated when you are stressed out. Working on Yoga helps manage your stress response, which can greatly improve your digestive system functioning.

• Digestive massage

Yoga benefits your digestive system with twisting poses, inversions and forward folds. These poses massage your digestive organs, increase blood flow and oxygen delivery and encourage stools to regulate healthier bowel movements.

If you’re looking for a natural way to relieve your constipation, these poses described below may help. Roll out your mat and give it a try!

1. Half Spinal Twist

2. Supine Spinal Twist

3. Crescent Lunge Twist

4. Cobra Pose

5. Wind-Relieving Pose

6. The Bow Pose

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What are prebiotics?

Health benefits of prebiotics

• Better nutrient absorption

• Help to maintain a healthy weight

• Increase immune function and lower inflammation in the body

• Help to cope with stress

• Help to reduce risk of cardiovascular disease

Based on the Malaysian Dietary Guideline, it is recommends a dietary fiber intake of 20-30 grans per day.

Sounds easy right? This sample menu gives you 30 grams if fiber that you could apply for your daily diet plan:

Breakfast:

• One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk

Morning snack:

• 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (2 grams of fiber)

Lunch

• Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, and tomato (about 5 grams of fiber total), and an orange (3.1 grams of fiber)

Afternoon snack

• Yogurt topped with half a cup of blueberries (2 grams of fiber)

Dinner

• Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)

 After-dinner treat:

• 3 cups popped popcorn (3.5 grams of fiber)

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes/fruits.

Discover more on High Fiber Fruits-->https://bit.ly/2TCf6BC

Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose “high fiber” foods — which contain more than 5 grams of fiber per serving — whenever possible.

Consider fiber supplements if you continually fall short of getting what you need through what you eat.

Types of enzymes and how they work in the digestive system

Different types of digestive enzymes work to target a specific nutrient, splitting it up into a form that can easily be absorbed. The most significant digestive enzymes are as below.

• Amylase is essential for the digestion of carbohydrates. It is responsible for the breaking of the bonds in starches, polysaccharides, and complex carbohydrates into easier to absorb simple sugars. Insufficient amylase can lead to diarrhea.

• Lactase is a type of enzyme that breaks down lactose, a sugar found in dairy products. With a shortage of lactase, lactose in dairy products that you eat travels straight to the colon instead of getting absorbed into your body. It then combines with bacteria and causes uncomfortable stomach symptoms like gas and bloating. ⁽¹⁾

• Protease breaks down proteins into amino acids. It also helps keep bacteria, yeast, and protozoa out of the intestines. A shortage of protease can lead to allergies or toxicity in the intestines. Moreover, they play a role in numerous body processes, including cell division, blood clotting, and immune function. ⁽²⁾

• Lipase works with liver bile to break down fats into smaller fatty acids components. If you do not have enough lipase, you will be lacking in fat-soluble vitamins such as A, D, E, and K.

Why do digestive enzymes matter?

Digestive enzymes are closely linked with our digestive system. Thus, it is not surprising that a lack of enzymes often leads to gastrointestinal issues. Some signs you might have an enzyme deficiency  include:

• Digestive Issues

Symptoms of enzyme deficiency tend to first show up in the gut. If your body does not have enough digestive enzymes, it is unable to break down foods properly. As a result, your digestive system and gut may experience a lot of issues such as bloating, gas, indigestion, constipation, diarrhea and sometime undigested food in stools.

• Poor Nutrient Absorption

If your digestive tract is lack of enzymes, your ability to absorb nutrients may reduce. We need sufficient digestive enzyme and a healthy digestive system for the nutrient absorption process to work optimally. This ensure the food is broken down properly into the vital nutrients, travels down to the small intestines and is absorbed into the blood stream and transports the nutrients to the various parts of the body that need them.

• Food Intolerance

A person with a food intolerance cannot digest certain foods or nutrients properly because of an enzyme deficiency. The most common example is lactose intolerance. This is when your small intestine does not make enough of the enzyme lactase. This is why some people tend to have diarrhea , gas and bloating after eating or drinking dairy product.

• Weaker Immune System

In fact, our gut wall houses about 70% of our immune system cells. When our gut is functioning at full power, it acts as a barrier to viruses, bacteria, and pathogens. In contrary, poor digestion and absorption of nutrients can impact the health of your gut, and therefore your immune system.

• Skin Problems

If your body cannot break down food into nutrients due to lack of enzymes, it could lead to skin problems.  Your body needs to absorb skin-boosting nutrients like vitamins A, C, E and zinc to support glowing skin. When you properly digest food, you have access to higher amounts and quality of nutrients, which in turn nourish the skin better.

How to naturally boost your digestive enzymes?

Digestive enzymes really play a vital role in our digestion and overall health.  Fortunately, there are natural ways to boost our digestive enzyme production or get them from foods. Here are a few we suggest.

• Consume Enzyme-Rich Foods

There are many fruits, vegetables and fermented foods that contain relatively high amounts of useful natural digestive enzymes. What you eat has the biggest impact on digestive health. Make sure your diet includes enzyme-rich foods like pineapples, papayas, bananas, avocados, tempeh, miso, kimchi,  ginger , garlic and onions.

Pineapples, for instance,  contains protein-digesting enzymes called bromelain, which is known for its powerful ability to break down protein chains into amino acids. Papain, an enzyme in papaya, also helps your body digest protein.Study has shown that taking a papaya-based formula may help ease digestive symptoms of IBS, such as constipation and bloating. ⁽³⁾ Meanwhile, avocado is naturally rich in lipase, the enzyme responsible for breaking down lipids.

Fermented food like kimchi and miso contain digestive enzymes lipases and proteases to aid food digestion. Study has shown that miso can reduce symptoms linked to digestive problems, such as irritable bowel disease (IBD). ⁽⁴⁾ On the other hand, garlic contains enzyme called alliinase is that catalyzes the conversion of alliin to allicin that act as antibiotic and immune system booster while ginger contains zingibain that known for breaking down proteins, facilitating a rapid and smooth digestion.

• Chew Your Food Thoroughly

Chewing is the initial action that kicks start your digestive juice production. The more you chew, the more digestive enzymes you produce. In contrast, the less you chew, the fewer enzymes you produce, which can lead to a number of digestive problems. When you eat fast without chew properly, the digestive enzymes in your mouth do not have enough time to break down dietary nutrients. Thus, large chunks of undigested food enter the small intestine, causing indigestion and bloating. In addition, study showed that eating quickly cause a higher risk of weight gain, metabolic syndrome, insulin resistance and diabetes. ⁽⁵⁾

It is important to eat slowly and take the time to chew your food thoroughly. Avoid eating when you are extremely hungry or rushed. Limit distractions and focus on the food in front of you.

• Reduce Your Stress

Many different situations or life events can cause stress. Factors such as lack of sleep, work-related stress (overtime, heavy workload), depression or anxiety slow down and decrease the production of digestive enzymes.

Try to take up stress-relieving techniques such as mediation, yoga, sleep seven to eight hours a night and exercise regularly to help soothe your soul.

References:

• Genetics Home Reference. Lactose intolerance. Updated June 9, 2020.
• Mótyán JA, Tóth F, Tőzsér J.Research application of proteolytic enzymes in molecular biology.     Biomolecules. 2013;3(4):923-42.
• Claus Musset al. Papaya preparation (Caricol®) in digestive disorders. Neuro Endocrinol Lett. 2013;34(1):38-46.
• Yoshikiyo Okadaet al. Anti-Inflammatory Effect of Novel Probiotic Yeasts Isolated From Japanese “Miso” on DSS-Induced Colitis.  Gastroenterology, 150(4), S1008.
• Bing Zhu. Association between eating speed and metabolic syndrome in a three-year population-based cohort study. J Epidemiol. 2015;25(4):332-6.

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Dietary fiber, commonly known as fiber , is found in the whole foods we eat daily from vegetables, fruits, to legumes and grains. But why is fiber important for gut health, digestion, and our overall health?

What Is Fiber?

Fiber is a type of carbohydrate found naturally in whole plant-based foods that is not digestible in humans and acts like a broom that’s gently brushing out your intestines. Fiber is a vital part of diet promoting healthy digestion and other health benefits like lowers cholesterol levels, helps control blood sugar levels and helps maintain bowel health.⁽¹⁾

Types of Fiber

There are 2 different types of fiber, both beneficial to health.

• Soluble fiber

Soluble fiber dissolves in water. It is fermented by bacteria as it moves through the digestive system. This type of fiber absorbs water and becomes gooey and gel-like consistency.⁽¹⁾ It can help lower cholesterol and  slows digestion which can be beneficial for weight loss. Food with soluble fiber include oats, beans, lentils, apples, chia seeds and prunes.

• Insoluble fiber

Insoluble fiber does not dissolve in water and is left intact as food moves through the gastrointestinal tract and fermented by bacteria in the colon.⁽¹⁾ It promotes regular bowel movements by contributes to the bulk of the stool and speeds up the elimination of waste through the colon which provides benefit to those who struggle with constipation. Examples of insoluble fiber are leafy greens, cauliflower, nuts and berries.

Why Do We Need To Eat Fiber?

There are many health benefits to eating enough fiber,  especially with our digestive system and gut health.

• Normalizes bowel movements and helps maintain bowel health.

Fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber can help to solidify the stool as it absorbs water and adds bulk to stool. A high-fiber diet may lower your risk of developing hemorrhoids and lowers risk of colorectal cancer.⁽²⁾ Research found that a 10% colon cancer risk reduction for every 10 g of total dietary fiber consumed daily.⁽³⁾ This is because fiber naturally scrubs and promotes the elimination of toxins from gastrointestinal tract.

• Have Healthier Gut Bacteria.

Fiber with prebiotic effects feeds and nourishes the good bacteria that exist naturally in the gut. It strengthen and significantly increase the good bacteria while suppressing  the bad bacteria to promote an optimal environment for good digestive health.⁽³⁾ Some fiber sources with prebiotic effects include garlic, onion, sweetcorn, beetroot, green peas, chickpeas, soybeans, banana, oats, apples and barley.

• Aids in achieving healthy weight.

High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay full and satisfied longer. Moreover, high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.

• Lowers cholesterol levels.

Think of fiber like a sponge. Soluble fiber found in oats, beans, barley and flaxseed has been linked to lower levels of LDL (“bad”) cholesterol. Soluble fiber has absorbent properties, once inside the small intestine, the fiber attached to the circulating cholesterol and eliminating it from the body. Research shows that people who increase their soluble fiber intake by 5 to 10 grams daily have up to a 5% drop in LDL(“bad”) cholesterol.⁽⁴⁾ For instance, half cup of oatmeal provides 3 to 4 grams of fiber. You can further top up the fiber by adding fruits like banana or berries.

• Helps control blood sugar levels.

We can think of fiber as a slow motion button for blood sugar spikes. Foods rich in fiber take longer time to digest, therefore blood sugar does not rise and fall dramatically like it does with refined carbohydrates. Besides, fiber also slows digestion and steadies blood sugar levels, which curbs sugar cravings and sustains energy.

How Much Fiber Do We Need?

The Malaysian Dietary Guideline recommends a dietary fiber intake of 20-30 gram a day. If you are eating at least two servings of fruits and three servings of vegetables and at least four servings of grain products per day (at least two of which are whole grains), you are likely meeting the dietary requirement.

However, according to The Ministry of Health Malaysia, only a sad 6% of adult Malaysians consume recommended amount of fiber in a day.

Tips For Adding More Fiber To Your Diet

Let’s try some easy and simple ideas below to boost your fiber intake today!

• Jump-start your day with high-fiber breakfast cereal. Opt for cereals with “whole grain,” “bran” or “fiber” in the name. Oatmeal is a good choice where you can top your oatmeal with berries, banana , nuts and seeds for a perfect tummy-warming breakfast.
• Switch to whole grains. Consume at least half of all grains as whole grains such as whole grain bread, brown rice, quinoa, whole grain barley or whole wheat pasta.
• Make a fruit salad as dessert.  Just combine some of your favorite fruits and add a little yogurt as a dressing. You can mix in a few nuts and seeds for even more fiber.
• Eat whole fruits instead of just the juice. By consuming  the whole fruit, we are getting much more fiber and all the vitamins and minerals. For example, a whole orange provides 3.7 grams of fiber while a glass of orange juice (200ml) provides just 0.6 grams of fiber.
• Swap Fresh Veggies for Your Chips. We tend to binge on chips while watching TV shows or during afternoon snacks. But chips are high low in fiber and high I fat. Thus, try to serve crunchy fresh veggies instead. Can try sliced cucumbers, carrot sticks, celery or cherry tomatoes with dipping like plain yogurt.
• Opt for high-fiber snack options. Can opt for a handful of roasted , unsalted nuts like walnuts, cashews and almonds. Whole-grain crackers, air-popped popcorn and chickpeas are all good choices too.

Start to increase fiber in your diet gradually over a few weeks to prevent bloating and gas. This allows the natural bacteria in your digestive system to adjust to the change.  In addition, remember to drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

References:

1. What Is Fiber?https://www.livescience.com/51998-dietary-fiber.html
2. Masrul Masrul, Ricvan Dana Nindrea. Dietary Fibre Protective against Colorectal Cancer Patients in Asia: A Meta-Analysis. Open Access Maced J Med Sci. 2019 May 31; 7(10): 1723–1727.
3. Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer:Systematic review and doseresponse meta-analysis of prospective studies. BMJ. 2011;343:d6617
4. Justin L Carlsonal . Health Effects and Sources of Prebiotic Dietary Fiber. Curr DevNutr. 2018 Mar; 2(3): nzy005.
5. Prasanth Surampudial. Lipid Lowering with Soluble Dietary Fiber. Curr Atheroscler  Rep. 2016 Dec;18(12):75.
6. Survey: Only 6% of M’sians eat enough fruits, vegetables. http://www.freemalaysiatoday.com/category/nation/2016/12/07/survey-only-6-of-msianseat-enough-fruits-vegetables/.

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What a good detox session does is purify the body from any infections, impurities. Our natural detox system is in place but sometimes, when facing stress, the system can slow down and that is when you need to take small steps to slow down, eat healthily and indulge in yoga to cleanse your body.

2. ​You feel tired always

Are you sick of feeling tired and down in the dumps every single day? It can be an alarming sign of your body under stress. The main reason you are tired so often is your adrenaline glands, which supplies essential hormones to keep up with the stress. When pressured, it tends to get overwhelmed and you suffer from fatigue. It is a good sign that you take a step back and detoxify.

3.If you fall sick often

If you fall sick too often, it is a sign that your immune system is weakened. When that goes for a spin, you are vulnerable to catch viruses and bacteria more easily than the people around you. Treat this as an option to cut back on processed food and junk. When you do not eat healthily, it reflects badly on your gut and ultimately on your immunity, making you sick.

4. If you suffer from mood swings

There are days when we are extremely irritable and stressed. If you have been through a spin of mood swings, you know how bad it can get. When we get overworked, our body and mind to feel the stress first. To cope up with the stress, our body produces dopamine and other chemicals but when there is too much negativity in the system, it can block dopamine production, which is the “happy hormone”. If not controlled or repaired, it can even lead to depression and anxiety, which can be harder to treat.

5. Poor memory and concentration

It’s easy to say that memory retention and concentration power slows down as we grow older. That is not the case always. When you face too much toxicity, it affects the liver, which causes a buildup in the bloodstream going up to the brain. When this happens, it can block the neurotransmitters from functioning properly and cause your brain to slow down.

6. Trouble falling asleep

Another grave sign of a badly needed detox is when you can’t fall asleep. Yes, it’s not always the late night parties responsible for this. When the body has a lot of toxins inside, it can affect our circadian rhythm and make it harder to fall asleep. Worse, it can also wake you up in the middle of the night, disturb your REM sleep cycle and lead to bigger problems at hand.

7. Skin infections

One of the most common signs that you need to go for a detox session is when you see skin infections, allergies and problems come up. Even a simple pimple can be tough to get rid of in such a case. In the lack of a healthy diet, you can go overboard with carbs and fats which are not so good for the body. Take it as a sign to adopt mindful eating!

8. Food cravings amplify

When you are craving for something, it’s a little more twisted than just hunger. A food craving is a signal from your brain to eat some more but that is not actually solving your hunger crisis. If you have been facing cravings too often, your diet and body might be demanding a good detox.

9. You smell!

Yes, believe it or not, when you have too much of toxins inside you, you can smell! Body odour is a way the system takes out any form of impurity but when there are too many toxins inside, you can actually experience sweating in excess and that is not pleasant.

Source : Times Of India

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