宇野良治、医師、医学博士
Office Uno Column
前回に続き、再公開します。
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初回公開日：20143年10月22日
「おなかの調子を整える」 トクホを信じるな②ヨーグルトによる便秘
ネットにみられる「定説」のほころび
宇野良治
これまで、ネットでは、「ヨーグルトは便秘にいい」という販売業者サイドの記事だけが、上位にありましたが、
去年あたりから、それが変わってきました。
日本の記事でも、ヨーグルトで多くの人が便秘の悪化を自覚しているようです。
Yogurt & Constipation
Last Updated: Dec 18, 2013| By Aglaee Jacob
The definition of constipation is to have fewer than three bowel movements per week, according to the National Digestive Diseases Information Clearinghouse. If you are constipated, you may also strain during your bowel movements; have small, dry and hard-to-pass stools; or have a feeling of incomplete evacuation. Staying hydrated, eating enough fiber and being active on a regular basis can help improve the regularity of your bowel movements, but sometimes the foods you eat every day, such as yogurt, could be causing your constipation.そのようなヨーグルトのようなあなたが毎日食べる食品は、あなたの便秘を引き起こしている可能性があります。Always consult your doctor for the final word, though, especially if you're experiencing adverse physical symptoms.
Dairy and Constipation
In some people, dairy can cause constipation. 一部の人では、乳製品は便秘を引き起こす可能性があります。If you consume yogurt on a regular basis, it could be responsible for your constipation. あなたが定期的にヨーグルトを摂取した場合、それはあなたの便秘の原因である可能性があります。You may also be consuming other dairy products, such as milk, cheese, cream, butter and ice cream that could also contribute to your constipation problem. Some people are particularly sensitive to casein, a protein found in dairy products. If this is your case, an intolerance to casein could be causing your constipation. Consult with your doctor to be sure.
Keep a Food Journal
To determine whether yogurt is the cause of your constipation, start keeping a food diary for at least 2 weeks. Write down everything you eat and drink. Take a few notes about your bowel movements, indicating when you have them and their appearance. If you eat yogurt every day, it could be responsible for your constipation, but other foods in your diet could also be the problem. Keeping a food journal may help you make associations and discover a pattern, especially when you try eliminating some foods from your diet to improve your regularity.
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Elimination Phase
After doing a food journal for a couple of weeks, eliminate yogurt from your diet. Continue journaling about your food intake and bowel movements. Do not change any other factor in your diet or lifestyle other than taking yogurt out of your diet. Stick to your yogurt-free diet for at least 2 weeks to allow time for your body to adjust, and you will soon be able to see improvements, if yogurt is the cause of your constipation. 体の調整のために少なくとも2週間、ヨーグルトを含まない食事を厳守すると、ヨーグルトが便秘の原因である場合には、改善してゆきます。If you do not see any improvements after 2 weeks, your constipation is probably due to something else, and you should see your doctor.
Other Causes of Constipation
If eliminating yogurt from your diet hasn't improve the regularity of your bowel movements, try eliminating all dairy products, including milk, cheese, yogurt, cream and butter, for the following 2 weeks or so. It is possible that yogurt may not be the only food causing your constipation. If things are not improving despite your different dietary modifications, consult your doctor for help finding the cause of your problem.
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Common Constipation Culprits
便秘の犯人
By Georgia Ede.MD
http://www.diagnosisdiet.com/common-constipation-culprits/
Constipation / IBS-C are real problems which can cause significant inconvenience, discomfort, and even disability for some individuals. For most people, these are likely to be food sensitivity problems, as opposed to irreversible pathological diseases.Chronic constipation is not an inevitable consequence of aging; it can usually be alleviated by knowing which foods are gumming up the works.
Irritable Bowel Syndrome, or IBS, is commonly divided into two main types: “IBS-C” (IBS with constipation) and “IBS-D” (IBS with diarrhea). This article focuses on IBS-C.
GOLDEN RULE OF IBS-C: IBS-C is primarily about indigestion. If a food is hard to digest, it will slow things down. It’s that simple.
When exploring the connection between your symptoms and these foods for yourself, keep in mind that poorly-digested foods can cause delayed or prolonged symptoms because they are processed so slowly. Most of these foods can affect digestion for several days after you swallow them. It is also important to recognize that sluggish digestion can cause all kinds of other problems north of the intestines, including heartburn and reflux (“GERD”).
THE FIVE MOST COMMON CULPRITS:
1. GLUTEN. Gluten is a sticky protein found in wheat, barley, rye, and triticale. This protein has a special globular structure that is very hard for our enzymes to digest.
2. CASEIN. Casein is a sticky protein found in most dairy products. Baby cows come with a special enzyme in their stomachs called rennet, which is designed especially to break down casein. Humans do not have rennet, so casein is very hard for us to digest. Hard cheeses and high-protein yogurts (such as “Greek style” yogurts) are especially good at triggering IBS-C. ギリシャヨーグルトが便秘型過敏性腸症候群を引き起こすトリガーです。
3. CRUCIFEROUS VEGGIES. Lots of veggies happen to be crucifers, including broccoli, kale, and cabbage. This veggie family contains high amounts of an indigestible short-chain carbohydrate (or oligosaccharide) called raffinose. Human enzymes cannot break down raffinose into sugar, but bacteria in the colon love to munch on raffinose and turn it into a lovely gas called methane. This will not only make you unpopular at parties, but can slow digestion and cause significant bloating and discomfort, as well.ブロッコリー、ケール、キャベツなど、多くの野菜がアブラナ科に属しています。この野菜には、ラフィノースという難消化性の短鎖炭水化物（またはオリゴ糖）が多く含まれています。 人間の酵素ではラフィノースを糖に分解することはできませんが、大腸の細菌はラフィノースをむしゃむしゃ食べて、メタンという素敵なガスに変えるのが大好きなのだそうです。 これは、パーティーで不評を買うだけでなく、消化を遅らせ、著しい膨満感や不快感を引き起こす可能性があります。
4. LEGUMES. Legumes are beans and pod vegetables, including soy, lentils, green beans, peas, and garbanzo beans. There are two main reasons why these foods are hard to digest. One is that they contain lots of raffinose (see #3), and the other is that they contain high amounts of soluble fiber. Soluble fiber acts like a sponge in the digestive tract—it absorbs water and swells into a big sticky gel that can form a large, lovely CLOG. Soluble fiber cannot be digested except by bacteria in the colon, so it also eventually forms delightful gases.
5. NUTS. Nuts are very closely related to legumes. Nuts and legumes are both types of seeds, and therefore contain similar compounds, namely indigestible short-chain carbohydrates and soluble fiber. All seeds also contain enzyme inhibitors which interfere with our ability to digest the proteins within these foods. These inhibitors are damaged or destroyed by cooking, but we often do not cook nuts before eating them. This may be why some people find nuts even more difficult to digest than legumes, which are always thoroughly cooked before eating.
The above are just the most likely suspects in constipation, but keep in mind that everyone is different, and these are not the only foods that can cause problems for people.
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http://bembu.com/foods-that-cause-constipation
Yogurt
Our final entry is one that may be a little disconcerting, since yogurt winds up on many healthy food lists and diet programs. While it’s true that the bacteria in yogurt can help your digestive tract, it is also a dairy-based food that for some can spell trouble in the bathroom.
Whether or not yogurt causes a problem with digestion or eases it is largely up to the individual and how they respond to eating dairy products.
A Note on Greek Yogurt
Greek yogurt has grown in popularity in recent years thanks to its higher protein content and ability to fill in for such things as sour cream. But it is this style of yogurt that provides a bigger threat to causing constipation than regular yogurt. しかし、このヨーグルトは、普通のヨーグルトよりも便秘を引き起こす恐れが大きいのです。
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ヨーグルトは逆効果!? 「便秘を更に悪化」させる食べ物5つ
http://wooris.jp/archives/57434
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ヨーグルトで便秘
正義のマスコミの皆様、必見です！！！
被害者多数の実録です！！！
http://komachi.yomiuri.co.jp/t/2012/0401/495788.htm?o=0
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ヨーグルトが便秘解消にいいっていいますよね。
逆に、ヨーグルトで便秘になってしまう方っていますか？
私は便秘ではないんですが、ヨーグルトを続けて食べると便秘になってしまうんです。
たまに食べる日があるくらいなら変わりないんですが、１週間くらい食べていると、なんかすっきりしないな～って感じになります。
やめると、元に戻ります。
まあ、そういう体質なんだということでしょうが・・・
小町の方も、周りの友達も、ヨーグルトは便秘に効く、と言うのですが、逆に便秘になっちゃうよという方、いませんか～
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ありますよー。
ヨーグルトの乳酸菌が便秘に良いといっても、商品によって乳酸菌の種類が違うんですよ。
人間の腸内環境は人によっていろいろ。うまく合う乳酸菌であれば、いいけど、合わなければ効果はありません。
合わない菌のものなら、単に乳製品の取りすぎになるだけ。乳製品を取りすぎると便秘になりやすいです。
自分に合うヨーグルトを見つけるためには、一つの種類を少なくとも２週間はとり続けないといけないそうです。それで効果があれば「合っている」ということ。
一人の人でも腸内環境は変わるので、いままで合っていたものが合わなくなったりと難しいものです。
私は以前は「ビ○」がすごく良かったのですが、ここ半年ぐらい合わなくなりました。いろいろ試したところ「ビ○ダス」が合うのを発見！今は快調です（笑）。
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私もヨーグルトで便秘になります。
普段は３日に１回くらいです。
○ノンＢＩＯのＣＭで『２週間お試しください』ってあったけれど、
普段ヨーグルトで便秘になるんだが、よっぽど自信があるのだろうと２週間食べてみました。
結果、２週間で２回しか出ず、お腹はパンパンで、もう２度とヨーグルトは食べまいと思いました。
お腹の中の善玉菌と相性が悪いと余計に便秘がひどくなるそうです。
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もともと便秘気味なのですが、
ここ数年ヨーグルトを食べるとてきめん酷い便秘になります。
先日は飲むヨーグルトでなりました。
ヨーグルト大好きなんですけどね。
食べられなくてさみしいです。
合う菌と合わない菌があるとはよく言われていますが
酷い便秘になる可能性をあえて試そうとは思えません。
ビオフェルミンなどの薬も飲んでみたかったのですが
便秘になりそうで怖くて飲めません。
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WHAT DOCTORS NON”T TELL YOU
IBS: Is yoghurt a solution?
http://www.wddty.com/ibs-is-yoghurt-a-solution.html
Irritable bowel syndrome (IBS), characterized by bloating, diarrhoea, constipation and abdominal pain, is one of the most common afflictions in the West, affecting up to 25 per cent of the population. It’s also one of the primary reasons—after colds and flu—that people take time off work.
As conventional medicine main-tains that there’s no cure, many sufferers have to resort to self-help remedies. One of the most popular—mainly because it is the most aggressively marketed—is yoghurt, as it is supposed to repopulate the gut with ‘good’ bacteria.
Yet, a new report suggests that, for some IBS sufferers, yoghurt may be the worst thing they could eat, and it may even worsen the condition. しかし、新しいレポートは、IBS患者では、ヨーグルトが食物のなかで最悪で、コンディションを悪化させる可能性があることを示唆した。The IBS Treatment Center in Seattle, WA, says that a substantial minority of cases are due to a food allergy, and one of the most common food allergens is dairy.
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