錯誤觀念:便秘是缺少纖維引起,消除便秘自然療法,柏格醫生 Dr Berg
Summary
TLDR这段视频脚本讨论了便秘问题,并指出了人们在处理便秘时的一个常见误区——增加纤维摄入。脚本强调,纤维虽然能增加大便体积,但对已经拥堵的肠道系统来说,这并不是一个好主意。相反,作者分享了自己的经历,通过减少碳水化合物的摄入,意外地解决了自己的便秘问题。此外,视频还提到了其他可能导致便秘的因素,如药物副作用、缺乏维生素B1、胆汁不足、肠道菌群失衡、频繁进食、蛋白质摄入过多以及胃酸不足等,并提出了相应的解决建议,如间歇性禁食、调整饮食比例、补充胆汁盐和电解质等。
Takeaways
- 🍽️ 增加纤维并不是解决便秘的万能钥匙,特别是当肠道已经拥堵时。
- 🌾 谷物纤维,如豆类、扁豆和麸皮中的纤维,可能是导致便秘恶化的主要原因。
- 💊 某些药物,如抗抑郁药,可能会引起便秘作为副作用。
- 🥦 缺乏维生素B1(硫胺素)可能导致便秘,因为它与肠道蠕动有关。
- 🧘♂️ 压力和应激反应可能会影响肠道功能,导致便秘。
- 🧴 胆汁不足可能导致便秘,因为它有助于润滑结肠。
- 🦠 肠道微生物失衡(肠道菌群失调)可能是便秘的一个原因。
- 🕒 频繁进食不给予消化系统足够的休息时间,可能会加重便秘。
- 🥩 高蛋白饮食有时会导致便秘,需要增加脂肪比例。
- 💊 胃酸(盐酸)不足会影响蛋白质的消化,可能导致便秘。
- 🥦 镁和钾是肌肉和神经正常工作所需的电解质,缺乏它们可能导致便秘。
- 🕓 间歇性禁食可以帮助消化系统休息,可能对慢性便秘有积极影响。
Q & A
为什么普遍认为增加纤维摄入可以缓解便秘?
-医学界普遍认为缺乏纤维是导致便秘的主要原因,因为纤维可以增加大便的体积,帮助肠道蠕动。
为什么在便秘时增加纤维摄入可能不是一个好主意?
-在肠道已经拥堵的情况下增加纤维摄入会增加肠道内容物的体积,这可能会加剧便秘。此外,纤维摄入过多会导致发酵、产气和腹胀,这并不是便秘患者所需要的。
为什么减少纤维摄入可能有助于缓解便秘?
-减少纤维摄入可以减轻肠道的拥堵,减少发酵和产气,从而有助于缓解便秘。
什么是SIBO,它与便秘有什么关系?
-SIBO是小肠细菌过度生长的缩写,意味着肠道中的微生物处于错误的位置。如果SIBO患者摄入更多纤维,可能会导致更多的腹胀,使便秘症状恶化。
为什么减少碳水化合物的摄入可能有助于缓解便秘?
-减少碳水化合物的摄入可能会减少肠道内容物的体积,减轻肠道拥堵,从而有助于缓解便秘。
药物副作用是否可能导致便秘?
-是的,一些药物,如抗抑郁药,有可能导致便秘作为副作用。如果怀疑药物导致便秘,应查阅药物说明书或咨询医生。
维生素B1缺乏如何影响便秘?
-维生素B1(硫胺素)与肠道蠕动(肠蠕动)密切相关,它有助于合成乙酰胆碱,这是一种神经递质,可以促进肠道蠕动。维生素B1缺乏可能导致便秘。
为什么缺乏胆汁可能导致便秘?
-胆汁有助于润滑结肠,缺乏胆汁可能导致便秘。补充胆汁盐有时可以缓解甚至消除便秘。
肠道菌群失衡(肠道菌群失调)如何影响便秘?
-肠道菌群失衡可能导致便秘,因为有益的微生物可能不足。补充益生菌可能有助于改善便秘,但如果出现腹胀,可能表明存在SIBO。
为什么频繁进食可能导致便秘?
-频繁进食不给消化系统足够的休息时间,可能导致便秘。间歇性禁食可能有助于缓解慢性便秘,因为它允许消化系统在进食之间休息。
为什么高蛋白饮食可能导致便秘?
-高蛋白饮食可能导致便秘,因为过多的蛋白质可能难以消化和吸收。增加脂肪摄入,保持蛋白质和脂肪的适当比例,可能有助于缓解便秘。
为什么低胃酸可能导致便秘?
-低胃酸(低盐酸)可能导致蛋白质消化不良,从而导致便秘。补充盐酸或苹果醋可能有助于改善消化和缓解便秘。
为什么电解质缺乏可能导致便秘?
-电解质如钾和镁对于肌肉和神经的正常功能至关重要。结肠是肌肉,需要这些电解质来促进蠕动。缺乏这些电解质可能导致便秘。
间歇性禁食如何帮助缓解便秘?
-间歇性禁食为消化系统提供了休息时间,有助于改善肠道健康,从而可能缓解慢性便秘。
Outlines
🚫 膳食纤维摄入误区
第一段主要讨论了关于便秘的一个普遍误区,即增加膳食纤维的摄入。作者指出,尽管医学界普遍认为缺乏纤维是导致便秘的原因,但盲目增加纤维摄入可能并不是一个好的解决方案。因为纤维会增加大便的体积,对于已经拥堵的肠道来说,这可能会加剧问题。此外,纤维还会导致微生物发酵产生气体和膨胀,这对于便秘患者来说并不是好事。作者通过个人经历说明,减少谷物纤维的摄入,转而食用更多的肉类,反而帮助解决了便秘问题。同时,作者还提到了其他可能加重便秘的因素,包括药物副作用、缺乏维生素B1、胆汁不足等,并建议通过减少纤维摄入、补充胆汁盐、间歇性禁食、调整蛋白质和脂肪的比例、增加胃酸和补充电解质等方法来改善便秘。
💊 药物副作用与便秘
第二段进一步探讨了导致便秘的其他因素,包括药物副作用、肠道微生物失衡、频繁进食、蛋白质摄入过多以及胃酸不足等。作者强调,某些药物如抗抑郁药可能会导致便秘,因此检查药物副作用是解决便秘的重要步骤。肠道微生物失衡,即肠道菌群失调,也是导致便秘的一个原因,建议通过补充益生菌而非增加纤维来改善。此外,频繁进食不给消化系统休息的机会,而间歇性禁食可以帮助消化系统得到休息,从而改善便秘。对于蛋白质摄入过多的问题,建议增加脂肪摄入以平衡蛋白质比例。胃酸不足会影响蛋白质的消化,导致便秘,因此建议通过补充苹果醋等方法来增加胃酸。最后,作者提到电解质如镁和钾对于肠道肌肉的运作至关重要,缺乏这些电解质也可能导致便秘。
Mindmap
Keywords
💡便秘
💡纤维
💡发酵
💡慢性便秘
💡小肠细菌过度生长(SIBO)
💡间歇性禁食
💡胆汁
💡维生素B1(硫胺素)
💡电解质
💡益生菌
💡胃盐酸(HCL)
💡镁
Highlights
普遍认为缺乏纤维是导致便秘的主要原因。
增加纤维可能不是解决便秘的正确方法,因为纤维增加粪便体积,可能导致更多拥堵。
纤维导致微生物发酵,产生气体和膨胀,这可能对便秘患者不利。
慢性便秘患者可能已经摄入大量纤维,但效果不佳,因此增加纤维摄入并非好主意。
研究表明,对于患有肠易激综合症或其他炎症状况的人,增加纤维摄入可能使症状恶化。
小肠细菌过度生长(SIBO)的情况下,增加纤维摄入会导致更多的膨胀和问题。
人们在处理便秘时最大的错误是增加纤维摄入。
通过减少碳水化合物的摄入,意外地解决了严重的便秘问题。
建议减少纤维摄入,尤其是谷物纤维,包括豆类、扁豆和麸皮中的纤维。
药物副作用,如抗抑郁药,也可能导致便秘。
维生素B1(硫胺素)缺乏可能导致便秘,因为它与结肠的蠕动作用有关。
压力和自主神经系统的失衡也可能是导致便秘的原因之一。
缺乏胆汁可能导致便秘,因为胆汁有助于润滑结肠。
补充胆汁盐有时可以缓解甚至消除便秘。
肠道菌群失衡(肠道菌群失调)可能是导致便秘的另一个原因。
频繁进食可能导致消化系统没有足够的休息时间,从而导致便秘。
间歇性禁食可能对慢性便秘患者有很大帮助,因为它允许消化系统在进食之间休息。
高蛋白饮食可能导致便秘,需要增加脂肪以平衡蛋白质摄入。
胃酸(盐酸)水平低可能导致蛋白质消化不完全,从而导致便秘。
镁和钾的缺乏可能影响结肠肌肉的功能,从而导致便秘。
间歇性禁食是解决便秘问题的重要方法之一。
Transcripts
now we all know for a fact that if you
have constipation you just need to add
more fiber okay I mean it's the general
consensus of the medical community that
a lack of fiber is really what's behind
constipation well today let's just talk
about what the number one mistake is
with constipation and then some
additional things that you need to know
if you have constipation let's just take
a look at constipation for a second it's
a traffic jam in your gut right it's
congestion
you have too much stool now fiber
increases bulk
okay it increases stool it increases
volume so just by looking at that why
would you ever want to increase more
volume or mass
or bulk into a tube or Plumbing that's
already congested
that does not make sense to me also
think about what fiber does it causes
your microbes to create fermentation
with fermentation comes gas and bloating
usually people that have constipation
don't need any more gas or bloating the
other point about people that are
chronically constipated is that they're
already doing a lot of fiber but it's
not working so to add more fiber
it's not a good idea there's some
fascinating studies with people who have
both chronic constipation and people who
have constipation with irritable bowel
syndrome or some other type of
inflammatory condition that adding more
fiber will make it worse that's right if
you have sibo small intestinal bacterial
overgrowth
which is your microbes are in the wrong
place they're in the small intestine
okay they should be in the large
intestine so they're higher up and you
consume more fiber oh my goodness are
you going to get bloating it's going to
make things really really bad so the
biggest mistake that people make for
constipation is adding more fiber in
fact I used to have very very bad
constipation and by accident I got rid
of it it was at the time when
I kind of stumbled on
cutting out carbs
and so I was doing a lot of grain carbs
as my fiber for cereal and things like
that when I switch to eating more like
Meats like a buffalo burger or even even
fish for breakfast
all my constipation completely went away
and it was like I was dumbfounded
because I'm like I just thought I had to
add more Metamucil or other types of
fiber but every time I did that it got
worse but it was really bizarre just to
eat more meat and find that my
constipation completely cleared up but
at the time I didn't really know why so
instead of adding more fiber just omit
the fiber so number one reduce your
fiber now of course I just want to
differentiate two different types of
fiber okay
vegetable fiber is usually okay but even
that sometimes can bind you up but the
most likely reason for people having a
worsening with more fiber is the grain
fiber and that includes the fiber from
Beans lentils and bran and unfortunately
now even the keto Community there's all
sorts of new synthetic fibers like corn
fiber and tapioca fiber and all sorts of
things that are I think very unhealthy
but we won't go there on this video all
right number two is the side effect from
their medication and acids
antidepressants are common medications
that have side effects of constipation
but there are others as well so I always
like to kind of look at the obvious
what's the elephant in the room and if
someone's doing medication like just
look that up and see if it has a side
effect of constipation now the next
thing is a lack of thymine vitamin B1 B1
is intimately involved in the What's
called the peristalsis or the pumping
action of the colon because it helps
build up what's called a
neurotransmitter called acetylcholine
and so the reason why people are
deficient in B1 is that they consume too
many carbs and sugars but B1 can
sometimes easily correct constipation
plus it supports the vagus nerve which
is part of the autonomic nervous system
which actually can really help if
someone has um like too much stress too
and there everything is locked up
because they're more in this flight or
fight mode so that would be another
reason stress okay stress is a part of
that as well now the next one is a lack
of bile if you're lacking bile typically
you will have constipation
bile tends to lubricate the colon and
sometimes people have like this bile
sludge that's bound up into the bile
ducts and that can cause pain in the
right shoulder or or discomfort or
tightness underneath the right rib cage
which is indication that they don't have
enough bile by adding more bile salts is
a supplement you can sometimes relieve
constipation and even get rid of
constipation because it helps to
lubricate the colon and also helps you
digest but I want to bring that up as a
a definite cause to constipation if you
take too much bile you'll get diarrhea
so that's a good way to know if you're
taking too much bile the other thing is
that dysbiosis this is a involving
imbalance in your microflora and your
gut so instead of adding more fiber why
don't you just add more of a probiotic
right that would be a
a better thing to do because the
microbes in constipation a lot of times
are are missing but if you have sibo
which is small intestinal bacterial
overgrowth
if you take these microbes okay they end
up in the small intestine and that can
actually give you more bloating so if
you get more bloating with probiotics
then we know you might have sibo another
common cause of constipation is the
person's eating too many frequent meals
they're having three meals three snacks
and you never let your digestive system
have a chance to breathe or rest in
between eating so going on an
intermittent fasting schedule is huge
it's a game changer for someone that has
chronic constipation because you finally
have a chance to let your digestive
system rest in between eating it's not
natural to eat of that frequency another
thing is sometimes when people eat way
too much protein sometimes they go on
Carnivore and they get constipated they
need to increase more fat to their
protein ratios because if they have too
much protein you can only digest or or
assimilate so much protein and the rest
can be a problem and sometimes it can be
constipating that's why like on the
Atkins diet which is a high protein diet
you know one of the side effects is
constipation versus the healthy version
of Keto that I recommend it's a moderate
amount of protein and then the other
thing that's connected to that is low
hydrochloric acid if you don't have
enough HCL in your stomach you're not
going to be able to digest protein and
that is going to cause constipation
because you're going to have incomplete
digestion at a higher level so you have
this huge tube that's like 25 feet long
if you can't digest way up at the top of
the tube think about what happens lower
in the chain of events you get a lot of
undigested food material that just backs
up as a traffic jam
so adding butane hydrochloride apple
cider vinegar when you eat is a very
smart thing the other thing is like
you're very low in magnesium and
potassium you have two electrolytes that
are needed
to power these little batteries that
power the nerves and the muscle and your
colon is muscle so it needs potassium
and magnesium as the electrolytes and
also magnesium
creates a nice relaxation of the muscle
so of course if you have too much you
can create diarrhea but anyway I wanted
to touch on this topic of constipation
to give you some additional things think
about and do and if you have not seen my
video on intermittent fasting that would
be probably one of the most important
things to do if you have not started yet
and I put that video up right here
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