DIGESTIVE HEALTH & YOU
SUNDAY STAR, 12 JUNE 2022
Bid goodbye to constipation naturally
CONSTIPATION is a digestive
problem where an individual
has irregular bowel movements
(less than three times a week).
Generally, a person with
constipation has difficulty
emptying bowels. The condition
is usually associated
with dry, hard stools.
Below are some of the common
causes of constipation:
l Insufficient fibre intake –
Individuals with insufficient intake
of dietary fibre are prone to
develop constipation as fibre helps
promote regular bowel movement
by increasing stool weight and
softening the stool.
l Insufficient fluid intake -
Fluid and fibre work together to
soften the stools. Insufficient fluid
intake can cause the stools to
become hard and difficult to move.
l Physical inactivity – Exercise
helps stimulate the contraction of
intestinal muscles. Individuals who
are physically inactive tend to have
more sluggish bowel movements.
l Pregnancy – Pregnant women
are more susceptible to
constipation because of hormonal
and physical changes as the uterus
may compress the intestine and
slow down the passage of food.(1)
l Ageing – The composition of
gut microbiota changes with age.
The most marked change is the
reduced level of a good bacteria
called Bifidobacteria, which might
increase the risk of constipation
among the elderly.
l Overuse of laxative –
Laxative is often used to relieve
constipation. However, regular
use or overuse may lead to
dependency and decreased
intestinal function, subsequently
increasing the risk of developing
lazy bowel syndrome in which the
bowels move at an abnormally
slow and sluggish manner.
Constipation is a lifestyle
disorder that is preventable and
can be improved through lifestyle
changes such as exercising
regularly and practising a balanced
diet that includes a variety of
nutrients, especially fibre, as a
high-fibre diet has been associated
with bowel regularity and
improved bowel function.
In addition, numerous research
studies have shown that
consuming probiotic-rich food
can also nourish the gut and
A high-fibre diet can improve intestinal function and encourage regular
bowel movement.
improve intestinal function by
balancing gut microbiota and
bowel frequency.
A natural way to manage
bowel movement
Biogrow ProGut is a natural food
supplement formulated with dual
action from the well-researched oat
fibre (soluble and insoluble fibres)
from Oat BG22 fibre powder and B.
lactis, a BB-12 probiotic strain
which is the best documented
Bifidobacterium, with more than
300 scientific publications including
over 130 clinical studies*.
One to two sachets taken daily
can provide a synergistic effect for
an improved intestinal function
and regular bowel movement.
Each sachet (≈7g) contains 2.4g
of soluble and insoluble fibre, as
well as a guaranteed potency of
one billion colony-forming units
(CFUs) of live probiotic cultures.
The dose of one billion CFU of B.
lactis, BB-12 has been clinically
tested and shown to have the
desired benefits on improved
gastrointestinal (GI) health and
bowel frequency.(2)
l Direction for use: Take one to
two sachets daily after meals or
anytime convenient. Mix one
sachet in a glass of cold water, fruit
juice or soy milk, or sprinkle on
cold cereal, salads and yoghurt. Do
not mix with hot water.
Biogrow ProGut is suitable for all
who wish to maintain or improve
gut health as it offers a natural way
to manage bowel movement with
the benefits of fibre and probiotics.
Biogrow ProGut is available in all
leading pharmacies nationwide
and Biogrow Official Store at
Shopee Mall.
References:
(1)
American Pregnancy
Association, 2019. https://
americanpregnancy.org/
(2)
Eskesen et al. (2015). British
Journal of Nutrition (2015), 114,
1638–1646.
*Information provided by Chr.
Hansen A/S, Denmark.
This article is provided by
Legosan (Malaysia) Sdn Bhd.
n For more information, call
03-7956 2220 (Mondays to Fridays,
9am to 5pm) or email info@
biogrow.com.my
2 Digestive Health & You
THE colon is a crucial part of the digestive
system and many different conditions can
cause it to work improperly. Some of these
include inflammatory bowel diseases such
as ulcerative colitis, Crohn’s disease,
diverticular disease, irritable bowel
syndrome and colorectal cancer. Treatments
for these conditions include diet and lifestyle
modifications, medication and surgery.
According to the Malaysia National Cancer
Registry Report 2012-2016, colorectal cancer
is the second most common cancer
diagnosed in both men and women. In most
cases, cancer arises from small polyps that
become cancerous over time. These polyps
have few symptoms, if any, especially if they
are less than 2cm in size. Therefore, doctors
recommend screening tests to help prevent
colon cancer.
International scientific medical research
report links between diet, body weight,
exercise and colorectal cancer. In fact, an
estimated 50% to 75% of colorectal cancers
can be prevented through lifestyle changes
such as healthy eating, regular physical
activity and maintaining an ideal body
weight according to the American Colon
Cancer Foundation.
According to consultant general and
colorectal surgeon at MSU Medical Centre
(MSUMC) Dr Mohd Zailani Mat Hassan, “If
you care for your colon and seek ways to
keep it healthy, consume colon-friendly
foods that are proven to reduce the chances
of diseases like diverticulosis, irritable bowel
syndrome (IBS) and colon cancer.”
Here is what you should do to maintain
good colon health:
l Eat vegetables and healthy fats
A high-fibre diet means consuming whole,
unprocessed, plant-based foods such as
fruits, vegetables and grains that contain
dietary fibre. They can provide
approximately 25-30g of fibre per day. High
fibre intake is also good for weight loss and
maintaining an ideal body weight, avoiding
constipation as well as supplying prebiotics
(food for good bacteria). Furthermore,
dietary fibre can help slow down the
absorption of sugar in the body, helping to
Diet for a healthy colon
better regulate your blood sugar level. A
high-fibre diet can also help lower both bad
LDL and total cholesterol, reduce blood
pressure and help reduce the risk of
cardiovascular disease and stroke.
A plant-based diet does not mean eating
only plants, but at least half of your plate
should be plant-based foods which provide
many beneficial vitamins, minerals and
antioxidants. It is important to eat a variety
of different coloured fruits and vegetables.
Each plant pigment provides different
nutrients or phytochemicals that offer a
variety of different health benefits such
as strengthened immune systems and
reduced inflammation.
It is also important to consume healthy
fats found in olive oil, salmon rich in omega-
3, avocados and nuts. Omega-3 fats of fish
alter the colon function and reduce the risk
of colon cancer. Clinical studies have
suggested that intake of fattier fish like
salmon in the right quantity can reduce
inflammation in the colon and improve
gut health.
l Limit red meat consumption
According to the American Cancer Society,
the risk of colon cancer increases by 15% to
20% if you consume 100g of red meat or 50g
of processed meats, like sausages, bacon or
hot dogs, per day. Prioritise chicken, turkey
and fish over beef, pork and lamb. If you
choose to eat red meat, consume no more
than 350-500g of red meat per week. Try to
also limit cooking red meats at very high
temperatures that cause charring. This
causes the meat to form chemicals called
heterocyclic amines and polycyclic aromatic
hydrocarbons, which are linked to increased
cancer risk.
l Hold the sugar
Studies have found that people with
ulcerative colitis and Crohn’s disease often
have diets high in sugar and low in fibre.
While sugar has not been directly associated
Dr Mohd Zailani Mat Hassan.
with the progression of colon cancer, foods
high in sugar are often high in calories and
can lead to weight gain and obesity. Limit
added sugar to less than 25g a day. Naturally
occurring sugars in fruit and dairy are
acceptable and can provide beneficial
vitamins and minerals. Sugar-free
alternatives include sparkling water and
unsweetened tea or coffee.
l Choose grains wisely
Whole grains are grain products that have
not been stripped of their nutrient and fibre-
packed exterior. Some readily available
whole grains include barley, quinoa, whole
wheat flour, wild and brown rice and
oatmeal. These foods contain more colon-
friendly vitamins, minerals, fibre, essential
fatty acids, antioxidants and phytochemicals
(natural compounds in plants that have a
beneficial effect on the body) than their
refined grain counterparts, such as white
flour and white rice. An easy way to
determine if the food is a whole grain is to
Our interesting digestive system
THE digestive system is a delicate yet strong
system that protects your body from any
bacterial or viral infection. Its role is to
take in, absorb and use the nutrients
consumed while also eliminating any waste
from the body. Here are some fun facts
about your digestive system that you may
not know about:
Your small intestine is about 7m long
and your large intestine is about 1.5m
long – The small intestine connects your
stomach to your large intestine. Though it
only has a 2.5cm diameter, the small
intestine has a very high surface area thanks
to its length and this high surface area
allows the small intestine to absorb more
nutrients and water.
The reason a large intestine is much
shorter is that it is 7.5cm wider. Digestion
does not take place in the large intestine like
in the small intestine. Water and salt that
were not digested as food are absorbed by
the large intestine. The rest are discarded as
waste from the body.
SUNDAY STAR, 12 JUNE 2022
check the label. If the first ingredient on a
grain product says ‘enriched’, it is not a
whole grain.
l Diversify your gut microbiome
A healthy colon contains billions or even
trillions of beneficial bacteria per milliliter.
A diet containing a variety of nutrient-dense
food types, fibre-containing foods and
probiotic food sources helps to shape a
colon’s microbiota. A plant-based or
Mediterranean-style eating pattern has
been shown to diversify the gut microbiota
as well as reduce the risk of developing
colorectal cancer. Foods containing
probiotics can also help foster growth of gut
flora in the colon. Those looking to increase
their intake of probiotics may try foods such
as yoghurt, kimchi, kombucha, tempeh, kefir,
miso and sauerkraut. 
l Limit alcohol and do not smoke
If you choose to drink alcohol, do so
moderately. That means no more than one
drink a day for women or two drinks a day
for men. And if you smoke, quit. Your
doctors can offer tips or refer you to a
programme to help you stop.
Dr Zailani further explains, while eating
right can help keep your colon happy, the
most powerful way to prevent colon cancer
is through cancer screening at an
appropriate age. Most authorities
recommend undergoing cancer screening at
the age of 50.
However, high-risk groups such as those
with a family history of colon cancer,
Crohn’s disease or ulcerative colitis,
screening colonoscopy should be done much
earlier. A colonoscopy is a structural
examination of the colon that allows doctors
to both screen for and prevent colorectal
cancer. Colonoscopy reduces the risk of
developing colon cancer because
precancerous polyps detected during the test
can be removed.
A human’s stomach can stretch and
hold up to 1.8kg of food at a time – The
human body can hold up to 1.5kg of food at
one time. However, the stomach is the most
distensible organ in the body, and this means
it can expand and stretch to hold up to 1.8kg
of food if needed. The capacity of a person’s
stomach can increase if the individual is
constantly eating more than the stomach can
healthily accommodate, thus leading to a
larger than 1.8kg storage capacity.
The amount of saliva increases in your
mouth when you throw up – The stomach
juice of humans is acidic as it has to break
down and digest food. The reason your
mouth salivates before throwing up is its
way to protect the throat, mouth and teeth
from the acidity of the stomach juice as it
can be harmful. Since saliva is alkaline, it
helps to neutralise the acid.
Ever wondered why it smells bad when
you pass gas? – Intestinal gas known as
> SEE NEXT PAGE
The digestive
system is one
of the largest
systems in the
human body.
SUNDAY STAR, 12 JUNE 2022
Probiotics for
gut protection
IT is very important to replenish the number
of probiotics in the body on a daily basis by
consuming foods rich in probiotics or
dietary supplements. Foods that contain
probiotics include Greek yoghurt, kefir,
kimchi, sauerkraut, tempeh and miso.
There are also various health supplements
that contain lactobacillus and bifidobacteria.
Lactobacillus and bifidobacteria are two well
researched probiotics that are known to be
beneficial for gut health and improving
overall internal functions. Modern probiotic
supplements are coated with protective
layers, meaning a larger number of live
probiotics reach the gut without dying out
from the acid juice in the stomach.
Remember, probiotics strengthen the gut
and boost your immune system. However, it
is wise to keep in mind that not all probiotics
are the same and the effects may differ for
different people. Be
sure to check with
your dietitian on the
foods and probiotics
that are suitable
for you.
Digestive Health & You 3
Know your insides better
> FROM PREVIOUS PAGE food and fluids. These sounds occur all the
time but sound louder when you have an
endogenous gas is produced in the body empty stomach there is nothing to muffle
when bacteria in the colon break down the the sound.
food. Endogenous gas mainly consists of You can eat upside down – Gravity does
hydrogen and for certain people, methane. not affect food reaching your stomach.
Small amounts of other gases such as Called peristalsis, the muscles in your
Wonders for digestion hydrogen sulphide can also be found in oesophagus constrict and relax in a
endogenous gas which makes passing gas wavelike manner. This helps to push the
The body maintains a balance of good and smell bad. food from the oesophagus to the stomach.
bad bacteria. This balance is disrupted when Did you know that the stomach does It can be a challenge to eat upside down
you fall sick as the number of bad bacteria not do most of the digestion? – Though the but it is not impossible.
increases. Probiotics (good bacteria) works stomach is responsible to break down food, The stomach protects itself from its
to neutralise this reaction by fighting against it is not where most of the digestive process own acid juice – The stomach produces a
the increased number of bad bacteria. occurs. Most of the digestive process occurs digestive juice called hydrochloric acid. It is
Probiotics can be found in the gut, mouth, in the small intestine. a highly corrosive acid used to break down
vagina, urinary tract, skin, and lungs. The “whale sound” your stomach food particles for easier digestion. In order
Probiotics work to keep the body healthy makes is actually called Borborygmus to protect itself from this acid juice, the
and strong such as boosting the immune and it doesn’t happen only when we’re stomach also produces a thick layer of
system, reducing inflammation and allergies, hungry – Stomach rumbling happens mucus. Without this layer of mucus, the
and improving the gut system. because of the peristaltic movements in the stomach lining corrodes and it can lead to
The most common place that probiotics gut due to the normal digestion process of ulcers and gastric pains.
can be found is in the gut, especially in the
large intestines. Probiotics regulate gut
movement by reducing constipation and
softening stool. Probiotics lower the pH
levels in the colon and help to move the stool
across faster.
When a person falls ill, antibiotics are
often prescribed to kill the bad bacteria.
However, it also kills probiotics or good
bacteria in the gut. This can lead to cases of
diarrhoea and Clostridium difficile (c.diff)
infection due to probiotic deficiency.
Because of this, we need more
probiotics in the body. The intake of
probiotics also aids in relieving other
gut issues such as inflammatory bowel
disease (IBD), colic, lactose intolerance,
ulcerative colitis and leaky gut syndrome.
Some of the symptoms of irritable bowel A healthy gut boosts
syndrome (IBS) that probiotics can help the body’s natural
relieve include constipation, bloating, immunity.
abdominal pain and gas.
n For more information, call 03-7490 2138.