Poor nutritional intake is the typical cause of constipation, which the National Digestive Diseases Information Clearinghouse defines as having less than three bowel movements per week. Stools that are dry, small and difficult to eliminate often accompany abdominal bloating and pain. Foods high in insoluble and soluble fiber help relieve constipation. However, it is important to increase your water intake as fiber absorbs water. If not, increasing your fiber intake may worsen the constipation. The American Dietetic Association recommends that women and men consume 25 to 35 grams of fiber daily.
Whole Grains
Brown rice, quinoa, oatmeal and barley are examples of whole grains. These foods are high in fiber and should be included in a balanced diet to ensure regular bowel movements. The typical American diet is high in processed grains that are subject to milling, a process that removes the fiber. This contributes to constipation.
Vegetables and Fruits
Fruits and vegetables contain two types of fiber, both of which encourage bulking and healthy movement of the stool through the large intestine. Soluble fiber dissolves in water and becomes gel-like in consistency; whereas insoluble fiber is not altered as it passes through the digestive tract. Fruits and vegetables high in soluble fiber include psyillium husk, apples, carrots and beans. Dark green leafy vegetables, green beans and nuts are high in insoluble fiber.
Polyunsaturated Fatty Acids
According to the National Digestive Diseases Information Clearinghouse, the saturated fats found in meats and cheese may contribute to constipation in some people. However, the polyunsaturated fats founds in foods such as olives, fish and flaxseed lubricate the stool, making it softer and easier to pass. Try adding 1 tablespoon of olive oil to your salads and 1 tablespoon of freshly ground flaxseed to oatmeal.
