According to the Harvard School of Public Health, constipation is the most common gastrointestinal ailment in the United States. The consumption of adequate amounts of fiber, which is the part of a plant that the body cannot absorb, has been associated with decreased incidences of constipation and improved digestive health.
Types of Fiber
Fiber is divided into two types: soluble and insoluble. Soluble fiber dissolves in water to create a gel-like substance. This substance can help lower blood cholesterol and blood glucose levels. Soluble fiber is found in oats, beans, peas, fruits and some vegetables. Insoluble fiber does not dissolve in water. This type of fiber moves through the digestive system slowly and helps promote digestive health. Insoluble fiber is found in whole grains, bran, various vegetables and nuts.
Fiber and Regularity
Fiber helps increase the water content of your stool and adds bulk to it. Stools with a higher water content and more bulk are softer, which makes them easier to pass. This can help relieve constipation in those who are plagued with the ailment. Adding bulk to your stool can also help make it more solid. This can help decrease the amount of loose, watery stools that you experience.
Fiber and Bowel Health
Because fiber can help reduce constipation, it also reduces the straining associated with constipation. Straining can lead to the development of hemorrhoids or anal fissures. Consuming enough fiber can help prevent these conditions. The bowel regularity that fiber promotes also helps reduce your risk of developing digestive diseases, such as diverticulitis, and can help improve the symptoms associated with irritable bowel syndrome.
Recommendations
In order to reap the benefits of fiber, it is important that you consume enough fiber in your diet. Recommendations for fiber vary based on age and sex. Men between the ages of 14 and 50 should aim to consume at least 38 g of fiber every day. Men over the age of 50 should consume at least 30 g of fiber. Women between the ages of 14 and 18 should consume at least 36 g of fiber, and women from 19 to 50 should aim for at least 25 g of fiber. A woman over the age of 50 requires 21 g of fiber daily.
Considerations
If you are not used to eating large amounts of fiber, sudden increases in fiber intake can lead to flatulence, abdominal cramps, bloating and diarrhea. In order to avoid these negative effects, increase your intake of fiber gradually to allow your body to get used to its effects. You should also increase your water intake as you increase your fiber intake.
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