Bowel movements are controlled in part by the activity of the large intestine or colon. Food wastes get to the large intestine via the small intestine, and the colon then removes excess water. Sometimes, people have trouble having bowel movements, which is known as constipation. One way of treating or preventing constipation is to increase your fiber intake.
Normal Bowel Movement Frequency
The rate at which people normally have bowel movements can vary from person to person, the National Institute of Diabetes and Digestive and Kidney Disorders says. Some people may have multiple bowel movements each day, whereas others only have three or fewer bowel movements each week. As a result, constipation only occurs if you are having bowel movements with less frequency than normal. Most people experience constipation at some point in their lives.
Constipation Symptoms
Aside from infrequent bowel movements, people who are constipated often have unusually hard or dry stools. This is because as the fecal material spends more time in the colon, more water is removed, which can make it harder to defecate. If you are constipated, you may feel bloated or full, and having a bowel movement can be painful or require unusual effort.
Fiber and Constipation
Dietary fiber cannot be broken down by the digestive tract. People who eat a high-fiber diet are less likely to develop constipation, the National Institute of Diabetes and Digestive and Kidney Disorders says, because the extra fiber adds bulk to the fecal matter in the colon. The American Dietetic Association recommends that women consume 25g of fiber each day and that men get 38g of fiber in their diet.
Fiber Sources
One way of increasing your fiber intake is to eat more fruits and vegetables. Raspberries, pears and apples are all fruits with a high fiber content. You can also get large amounts of fiber from eating artichokes, lentils, peas, broccoli, black beans and lima beans, according to the Mayo Clinic. Certain grains, such as whole-wheat pasta, bran and pearled barley are also high in fiber. Fiber supplements, such as Metamucil, can also help you increase your daily fiber intake.
Considerations
Not everyone who has constipation will benefit from a high fiber diet, according to Science Daily. Some patients may develop worse constipation symptoms after adding fiber to their diets. Adding extra fiber to the diet can be especially dangerous if there is something blocking the colon or if the added fiber cannot push fecal material through, because it will only increase the volume of the trapped fecal matter.
