Constipation is relatively common, with at least 4 million people in the United States frequently suffering from this condition, according to the National Digestive Diseases Information Clearinghouse, or NDDIC. Eating more fiber can help to reduce your chances of suffering from constipation.
Constipation Causes
Eating a diet low in fiber and high in fat is one of the main causes of constipation, according to the NDDIC. Other causes may include not drinking sufficient liquids, being under a lot of stress, ignoring the urge to have a bowel movement, or taking calcium or iron supplements or medications, including diuretics, codeine, antacids or some antidepressants.
Fiber and Constipation
Gradually increasing the amount of fiber that you consume until you are getting the recommended 20 or more grams per day can help to prevent or relieve constipation, according to the Harvard School of Public Health. The type of fiber found in fruits and vegetables is less effective for preventing constipation than the type found in oat or wheat bran. Make sure to drink more liquids as you increase your fiber consumption, as fiber attracts water, helping you to form soft, bulky stools.
Good Sources of Fiber
Fiber is found in whole grains, vegetables, fruits, nuts and legumes. Dried fruits and fruits with peels generally have more fiber than those that are peeled. Switching to whole grain versions of pasta and bread and consuming whole grain cereals and brown rice can increase your fiber intake, and so can eating more fresh fruits and vegetables and replacing some of the meat you eat with legumes.
Considerations
Since not all constipation is due to diet, sometimes other treatments are needed as well as making dietary changes. Changing the medications you are taking, using laxatives, and using biofeedback can all help to relieve constipation, according to the Ohio State University Medical Center.
You can take fiber pills to increase your fiber, but it is better to get your fiber from whole foods because whole foods contain other important nutrients as well as the fiber.
Expert Insight
Exercising on a regular basis, not trying to hold in bowel movements, drinking plenty of liquids and eating a varied diet are helpful in preventing constipation, according to the NDDIC. However, some people will need to avoid foods that don't contain fiber if they are particularly prone to constipation. You should also speak to your doctor to see if any health conditions you have or medications you are taking might be contributing to your problems with constipation.
Member Comments