You have most likely heard that increasing fiber intake can relieve constipation. However, you may be wondering what foods you can eat to help your digestive system flow. Fortunately, there are many very healthy foods that contain fiber, most of which can be eaten even on a diet. One important point to remember is to drink enough water. Without water, fiber cannot move food through your intestines, causing further blockage. Talk to your doctor about which foods would be right for your diet.
Whole Grains
Eating whole grains gives you more--you guessed it--fiber in your diet. Instead of choosing white flours, such as white breads and pastas, go for foods that contain whole wheat, recommends the University of Maryland Medical Center (UMMC). Another tip is to search for breads with nuts or seeds, such as flax seeds, baked into the bread or crust. Whole-grain snack crackers and chips are becoming popular and can be added to your diet as well. The Mayo Clinic recommends 21 to 38 grams of fiber per day.
Oats
Adding oatmeal to your diet can give you a boost of soluble fiber. Soluble fiber dissolves in water to form a gel, according to the Mayo Clinic. In addition to helping food pass through the intestines, soluble fiber actually lowers blood cholesterol and sugar levels. Eating a bowl of oatmeal every day can be an invaluable part of a high-fiber, low-cholesterol diet.
Fresh Fruits
The addition of certain fruits to your diet can also promote a healthy colon. Some fruits, such as apples and citrus fruits, contain a substance called pectin. Pectin is a naturally occurring soluble fiber, which, as mentioned above, has dual actions in your body. Adding apples and oranges as a snack or a side dish to a main meal can improve your digestion. The UMMC also recommends apricots, pears, prunes, peaches and plums as part of a high-fiber diet. These fruits are available fresh, dried,and in juice form; however, the juice form contains less fiber than the whole fruit.
Eat Your Vegetables
In addition to fruits, vegetables also contain natural fiber. Think about adding celery, carrots, broccoli and beans to your meals. The Mayo Clinic recommends tossing these fresh vegetables into your soups, stews or salads as well as munching on them for snacks. Avoid canned vegetables and overcooking because these can diminish the fiber content.
Nuts and Seeds
Dr. Andrew Weil discusses adding nuts and seeds, such as flax seeds, to your diet to prevent and alleviate constipation. Flax seed is available as a ground-up, almost flour-like substance that you can sprinkle onto pancakes, oatmeal, bread or yogurt. Try adding a handful of nuts to your oatmeal or eat them as a snack with some apple slices.
Legumes
Legumes are better known as beans, such as black beans, kidney beans, lima beans and lentils. The Mayo Clinic states that legumes are also a good source of fiber. They can be added to soups as well as pureed into different varieties of hummus. Get creative and make your own snacks; bean dips can be a surprising treat with vegetables and whole-wheat crackers or chips.
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