Two Weight Loss Foods That Help Prevent Constipation

Weight gain and constipation result from several causes; however, eating a poor diet tops the list of reasons. Fortunately, some foods help solve these issues. Fiber adds bulk to the diet and aids in digestion. According to a 2009 "Nutrition Review" article, fiber enhances weight loss and improves a number of gastrointestinal disorders such as constipation. Average fiber intake in the US is less than half of the amount recommended. Adults should consume 25 g to 35 g of fiber a day or 14 g per 1,000 calories consumed. Various foods contain fiber, some more than others. Bran and beans are two high fiber foods that are easy to eat and are available in several forms.

Bran

Insoluble fiber adds bulk to the stool and helps food pass more rapidly through the stomach and intestines, thus preventing constipation. Soluble fiber, on the other hand, attracts water and turns into a gel during the digestion process. This slows digestion giving a faster feeling of fullness. Oat bran is high in soluble fiber, while wheat, corn and rice bran are high in insoluble fiber. Fiber in bran varies per ounce, on the low end, rice bran provides 6 g while corn bran has 22 g. Bran can be sprinkled into hot cereals, pancakes, muffins and cookies. Some food companies incorporate bran into their products.

Beans

Beans are not only a naturally rich source of fiber but also contain protein, lysine, vitamins and minerals. The fiber found in beans in soluble fiber. According to Today's Dietitian, soluble fiber not only prevents constipation, but has also been shown to reduce cholesterol. The amount of fiber found in beans also varies depending on the type, ranging from 9 g at the low end and 19 g at the high end per 1 cup serving. Fava beans have the least amount per serving while navy and white beans contain the most. Other varieties of beans fall somewhere in the middle.

Considerations

When increasing fiber, it is important to drink plenty of water. According to the Mayo Clinic website, fiber works best when it absorbs water, making the stool soft and bulky. Without enough water, dehydration occurs and leads to constipation. Additionally, fiber intake should be increased slowly, if too quick, gas, bloating and cramps may occur. These symptoms however, subside as the natural bacteria in the gastrointestinal tract become accustomed to the larger fiber intake. Fiber can be found in many other foods as well, such as whole grains, nuts, seeds, fruits and vegetables.