Brown sugar contains raffinose, a natural oligosaccharide that feeds good bacteria in the intestines, and minerals (calcium, magnesium, potassium, etc.) that help intestinal peristalsis, and these actions are expected to improve constipation.
However, it is important to combine the way they eat (quantity, frequency, and shape) with dietary fiber, fluids, and exercise.
When used appropriately, brown sugar can be useful in supporting constipation relief, but excessive consumption can be stressful to the intestines.
This is the kind of article we want people to read:
Those who suffer from constipation and want to do something about it with natural ingredients before resorting to medication.
People who want to maximize health benefits while using brown sugar as a sweetener.
People who are interested in intestinal activity and improvement of intestinal environment, especially those who want to know how minerals and oligosaccharides work.
Why and how brown sugar helps constipation
(2) Minerals (calcium, magnesium, potassium, etc.) help intestinal water balance and peristalsis
(iii) Brown sugar is less refined, so the molasses content remains and is rich in micronutrients.
(4) Oligosaccharide intake should be started in small amounts and combined with lifestyle habits (fiber, water, exercise) to realize the benefits.
(5) Be careful about the amount and frequency of intake, as too much may cause loose bowels.
Function of natural oligosaccharide "raffinose
Brown sugar contains an indigestible natural oligosaccharide called raffinose, which reaches the large intestine without being digested in the stomach or small intestine. There, it acts as "food" for the good bacteria in the intestines, especially bifidobacteria, and by increasing these bacteria, the intestinal flora is regulated. It has been reported that when good bacteria increase, fermentation and maintenance of an acidic environment in the intestines are promoted, and the volume of stools increases and becomes softer, making it easier to defecate.
Mineral support action
Brown sugar contains minerals such as calcium, magnesium, and potassium, which are involved in the regulation of intestinal moisture and the maintenance of muscles (including those of the intestinal tract) and nerve function. Magnesium, for example, assists in stimulating peristalsis of the intestinal tract, while calcium and potassium prevent stools from becoming dry and hard by regulating moisture balance. The fact that the molasses portion of brown sugar contains many of these minerals distinguishes it from white sugar and other sugars.
Advantages of being a low refined, molasses-containing sugar
Brown sugar is a type of "molasses containing sugar" made by boiling down the juice of sugar cane and solidifying and powdering it without separating the molasses. As a result, a relatively large amount of trace elements (minerals, etc.) derived from molasses remain in the product, which is considered to have nutritional benefits. This is one of the reasons why it contains ingredients that aid in intestinal function.
How to take oligosaccharides and minerals to make the most of them
Start with a small amount: Oligosaccharides such as raffinose can cause bloating and gas if the intestine is not accustomed to them, so start with a small amount, such as 1-2 teaspoons, and see how it goes.
Combination with dietary fiber: Consumption with fiber-containing foods such as vegetables, fruits, and whole grains increases the bulk of the stool and promotes defecation.
drink plenty of waterWater is essential to take advantage of the mineral's action. Adequate hydration should be maintained to prevent hardening of stools.
moderate exercise: Physical exercise is also important to promote intestinal peristalsis. Light exercise, such as taking a walk, can easily improve bowel function.
The timing and shape of the food: Brown sugar should be incorporated in a digestive-friendly form, such as dissolving brown sugar in a drink or soup, or mixing it with yogurt or hot tea.
Cautions: Overdose and individual differences
Too much oligosaccharide can cause diarrhea and abdominal pain due to its "hyperosmotic" action, which draws water into the intestines. Since brown sugar is only a sugar and sweetener, taking large amounts of it in anticipation of raffinose and mineral benefits can be counterproductive. It is important to adjust the dosage according to one's own physical condition, as the effects may vary depending on the individual's intestinal condition and dietary habits.
summary
In addition, minerals such as calcium, magnesium, and potassium help regulate intestinal water retention and peristalsis, soften stools, and promote defecation.
However, in order to realize the benefits, it is necessary to "use small amounts," "combine with dietary fiber, water, and exercise," and "consume in a soft, easily digestible form.
Excessive intake may cause abdominal pain, diarrhea, and other unpleasant symptoms, so it is important to monitor one's physical condition to find the proper dosage.
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