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Baddha Konasana- Benefits, Steps and Precautions

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Do you sit for long time to complete your work? Do you feel pain in your spine or thighs? Here is a solution for all your worries related to body stress. Baddha Konasana or Bound angle pose is a pose that will help you to open deepest part of the hip muscles. It relieves you from body stress that come up due to workload and is good for those who seat for long time in same position. It strengthens your core and helps to lengthen your spine. 11 BENEFITS OF BADDHA KONASANA : It opens up the hips and stretch the inner thigh muscles It strengthens the abdominal muscles, the back and improves posture It involves spine stretch which activates muscles of the back It stretches your groins, knees and inner thighs It gives you great relief from the symptoms of menstruation and menopause It relieves you from abdominal cramps It improves the blood circulation by stimulating heart A pose that relaxes your mind and helps to reduce stress, mild depression and anxiety It reduces fatigue and gives you

9 best fibre supplements

     




Fibers give you many health benefits like lowering blood cholesterol levels, balancing sugar level and help you in weight loss. The average intake of fiber for an adult men is 38 grams and for women it is 25 grams. Fruits like avocado, strawberry, Raspberry, Bananas, Blackberries, and vegetables like broccoli, Green peas, Potato, Sweet potato and Pumpkin should be taken to get fibre. When you fail to get enough fibre from foods then supplements are recommended. Supplements seems good and easy way of getting fibres but before selecting it you should remember some points as mentioned here. 

1. Supplements are not natural whereas foods are natural. 

2. Foods can't be replaced by supplements . It seems easy and favourable but it will not give all benefits equal to foods. 

3. You can't prefer supplements instead of healthy diet especially for conditions like blood cholesterol and Heart disease. 

Fibre supplements are available in many forms like capsules, chewable tablets and powders. They contains fibres extracted from natural sources or made in lab. Hence, called functional fibres. 

Other type of fibres are extracted fibres. It includes lignin ( found in plant cell) , cellulose (plant sugars), pectin (sugar found in fruits and berries) , gum (sugar in seeds) and psyllium husk. Psyllium is only supplemental fibre that can help with lowering blood cholesterol of LDL or bad cholesterol. 

Common fibres that gets manufactured are polyols, maltodextrin and polydextrose. 


PRECAUTIONS:

Add fibres to your diet slowly. Don't eat too much fibres instantly as it may cause problems like bloating, cramping  flatulence or stomach pain. Also, to prevent these side effects drink as much water as you can. 

To get sufficient amount of fibres, calculate your daily fibre intake from supplements and fibre that you get from diet. If you get more than 50 grams daily it may affect your body health and may cause undesirable side effects. So, first consult you doctor if you will experience any kind of interactions between foods and supplements. Because, digestion process gets slows down in presence of fibres and may affect drug absorption. Try to avoid fibres with drugs treating depression, thyroid, high cholesterol, seizure and any heart disorders. You can take your medicines 1-2 hours before or after the fibre meal. 

Let's have a look to some of the supplements containing fibre. 

1. Heather's Tummy fibre :



It is made up of 100% Acacia Senegal. It doesn't contains Psyllium, FOS ( Fructo - Oligosaccharide) or inulin. Acacia senegal is natural soluble fibre and it have probiotic effect. Due to probiotic effect, it stimulates growth of healthy gut bacteria which helps in maintaining bowel stability. Due to bowel stability it reduces bloating, gas and bowel irregularities from IBS ( Irritant Bowel Syndrome) . It is recommended to start with half teaspoon twice a day . Later on, you can increase the intake gradually. 


2. Garden of life - Raw Organic Flax Seed meal with chia seeds



Golden flax seed and black chia seeds both are nutritious. Both offer benefits for health, blood sugar levels and digestion. Flax seeds serves as a source of fibre, omega -3- fatty acids and phytochemicals. Omega -3- fatty acids are referred to as "healthy fats" because it doesn't promote atherosclerosis and is beneficial in preventing cardiovascular disease. Garden of life's raw organic flax and chia blend contains 4 grams of fibre, 2 grams of omega and 3 grams of proteins in each 2 teaspoon. Flax seed contains soluble fibre which helps to reduce cholesterol levels. 


3. Natural Organic - Mamma Chia White Chia Seeds



If you want to improve your gastrointestinal health, then chia seeds are best option. One teaspoon of chia seeds contains 3 grams of proteins, 10% magnesium and 4 grams of healthy fat. It can help you in constipation because when chia seeds come in contact with water, it swells 10 times of its original size and form lubricating gel that moves stool. It helps to lower LDL cholesterol and slow digestion. Thus, it helps to stabilize the blood sugar levels. 


4. Organic Psyllium Husk



Mant studies have been made to determine the best remedy for IBS. And, it suggests Psyllium Husk is worthy supplement. Anthony's Psyllium husk is gluten free and it contains 5 grams of soluble fibre. It is available in powder form. One teaspoon is recommended. 


5. Benefiber fruit gummies 



Gummies are 100% soluble. If you don't like powders or capsules then gummies can be your best choice. Two gummies contains 3 grams of fibres and only one gram of sugar. These gummies are gluten free and it doesn't contains artificial colours . It contains Inulin and bacillus coagulant. It is recommended that you should not exceed 4 gummies per day. 


6. Inulin 



Inulin is 100% prebiotic fibre that helps you in smooth digestion by causing changes in gut's colon bacteria. It is available in form of chewable tablets. It helps in maintaining gut bacteria. 2 tablets contains 3 grams of fibre. 


7. Psyllium - Metamucil



Psyllium is also called as isapghula. It contains 70% soluble fibre and 30% insoluble fibre. It can be obtained from husk of plantago ovata Herb's seeds. Soluble fibre can help you to feel like fullness and and may slow digestion. Insoluble fibre can help you to regulate bowel movements. According to research, psyllium containing metamucil can give you relief from pain caused by IBS and Crohn's disease. Two tablespoon contains 6 grams of fibres. 


8. Methylcellulose - Citrucel with Smartfibre 



Methylcellulose is a structural part of plants. It is a semisynthetic form of cellulose which is soluble. Methylcellulose is found in citrucel with smartfibre. Citrucel is 100% soluble fibre which is available in 2 forms i.e powders and capsules. It is good than psyllium as it causes less bloating and gas. One tablespoon contains 2 grams of fibre. 


9. Wheat Dextrins - Benefibre



Benefibre is gluten free and can be added to food while cooking. It helps in regulation of your digestive system and it stablizes blood sugar level. So, it's helpful for people with type 2 diabetes. 


Here are some tips for adding fibre to your diet---

➡ According to nutritionist, an adult should eat at least 21-38 grams of fibre per day for optimal health. 

➡ Add flax seed to your yoghurt or breakfast. Flaxseed are small brown seeds which contains omega -3- fatty acids. It can help you in lowering the blood cholesterol level. 

➡ Add berries like blueberries, blackberries to your breakfast as berries are richest source of fibres. 

➡ Keep fruits and veggies in your refrigerator and eat it. 

➡ Avoid fruit juices instead eat whole fruit. 

➡ Never peel out the fruit as peels are major constituent of fibre. So, eat fruits alongwith their peels.  

Caution : 

Consult your doctor for supplements and doses.

Also Read our other Articles :

Mephentermine - Uses, Symptoms, Side Effects and Contraindications


Comments

Aryan Pawar said…
That's a great deal of information.

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