Fiber-rich foods can alleviate constipation, a medical condition characterized by slow movement of the stool through the large intestine; hard, dry, painful or difficult-to-pass bowel movements; or three or fewer bowel movements in a week, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Fiber absorbs water and adds bulk to the stool, pushing it through the large intestine, rectum and anus. Many foods are rich in fiber.
Fruits and Vegetables
Fiber-rich foods have two types of fiber, according to MayoClinic.com. Insoluble fiber stimulates movement of waste through the digestive system and increases water absorption and stool bulk to help alleviate constipation. Insoluble fiber is in the skins of fruits and vegetables. Soluble fiber is water soluble and can reduce blood glucose and cholesterol levels. The recommended daily intake of fiber is between 21 g and 38 g per day, according to the Food and Nutrition Board.
Fruits and vegetables provide essential nutrients and fiber that can reduce the risk of chronic disease, according to the Centers for Disease Control. Research published in the "American Journal of Gastroenterology" in 2003 confirms a positive association between constipation and increased risk for colon cancer. Fiber-rich fruits and vegetables include apples, pears, raspberries, kiwifruit, oranges, tangerines, peaches, prunes, green beans, Brussels sprouts, carrots, cauliflower, broccoli, spinach, acorn squash, cabbage and zucchini.
Beans
Beans contain insoluble and soluble fiber. Fiber-rich beans that can relieve constipation include lima beans, black-eyed peas and kidney beans, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Today's Dietitian says navy and white beans have the most fiber.
Whole Grains
Whole wheat and 7-grain bread; cold whole grain cereals, such as Total, Bran Flakes and All-Bran; and hot whole grain cereals, such as oatmeal and Wheatena are all fiber rich, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Today's Dietitian says bran from various grains, such as oat, wheat, rice and corn, is also very rich in dietary fiber. Oat bran is high in soluble fiber, whereas wheat, rice and especially corn bran are high in insoluble fiber. Research published in the "Annals of Nutrition and Metabolism" in 2008 demonstrates that the addition of oat bran to cake alleviates constipation and allows discontinuation of laxatives among nursing home residents.
References
- National Institute of Diabetes and Digestive and Kidney Diseases: What I Need to Know About Constipation
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
- University of Wisconsin Hospitals and Clinics Authority: Fiber
- Food and Nutrition Board, Institute of Medicine: Dietary Reference Intake: Recommended Intakes for Individuals, Macronutrients
- Centers for Disease Control: Fruit and Vegetable Benefits
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