Constipation is a common problem in adults nationwide. According to the Harvard School of Public Health, constipation is the No. 1 gastrointestinal complaint in the United States, especially in the elderly population. Fortunately, consuming a diet high in dietary fiber can help relieve constipation and its unpleasant side effects.
Background
Fiber is a type of carbohydrate not digested by the body. Fiber is found is foods such as grains, fruits and vegetables. Over-the-counter fiber supplements are also available, however, consult a physician before taking fiber supplements. According to the Harvard School of Public Health, consuming recommended amounts of dietary fiber has been shown to help reduce constipation, heart disease, diabetes and diverticular disease. Fiber has also been shown to help with weight management for individuals at risk for obesity.
Types of Fiber
There are two types of fiber: soluble and insoluble. Soluble fiber attaches to water and turns to a gel-like substance, slowing digestion. According to the National Institutes of Health, soluble fiber has also been shown to help lower cholesterol, while insoluble fiber adds bulk to the stool and may help accelerate food's passage though the digestive system. This process helps reduce constipation.
Fiber in Foods
To help reduce constipation, consumption of high-fiber foods is recommended. Most fruits and vegetables contain fiber. Soluble fiber is present in foods such as oat bran, lentils, some fruits, barley, vegetables, nuts and seeds, according to the National Institutes of Health. Insoluble fiber is mainly found in whole grains and vegetables. Nutrition labels on packaged foods show the amount of fiber provided in each serving.
Fiber Supplements
According to the Harvard School of Public Health, fiber recommendations encourage consuming fiber from food instead of supplements. However, the Mayo Foundation for Medical Education and Research notes there is no evidence that shows consuming fiber supplements is harmful. But fiber supplements may increase constipation if not taken with water and can negatively interact with some medications.
Recommendations
Recommendations for fiber vary by age and gender. According to the National Institutes of Health, Americans on average eat 10 to 15 g of fiber per day. However, the recommended fiber intake is 38 g per day for men under age 51, 30 g for men over 50, 25 g for women under age 51 and 21 g for women over 50, according to the American Academy of Family Physicians.
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