Constipation is an intestinal disorder characterized by the production of fewer than three bowel movements in a seven-day period. In many cases, this disorder results from the lack of a substance called fiber in your diet. You can increase your fiber intake and potentially ease your constipation symptoms by increasing your intake of certain fruits and vegetables.
Fruits, Veggies and Fiber
Dietary fiber comes from a variety of plant sources, including vegetables and fruits. Carrots, cucumbers, tomatoes, zucchini and celery contain a form of fiber called insoluble fiber. This substance encourages the passage of digested food through your body and softens your stool, in addition to increasing both its size and weight. The net effects of these changes include greater ease in moving your bowels and reduction or elimination of your constipation symptoms. Regular consumption of insoluble fiber can also help prevent constipation from developing in the first place.
Fiber Intake
In order to reduce your constipation risks, the National Digestive Diseases Information Clearinghouse, NDDIC, recommends that you include anywhere from 20 to 35 g of fiber in your daily diet. In addition to the fruits and vegetables listed, common sources of insoluble fiber include seeds, whole wheat breads and breakfast cereals, bulgur, brown rice, couscous and barley. In addition to easing the effects of constipation, a diet that contains sufficient amounts of these foods can pull excess moisture from your bowels and reduce the symptoms diarrhea. Some individuals with irritable bowel syndrome also experience a reduction in symptoms when they increase their fiber consumption.
Additional Dietary Factors
Most Americans consume insufficient amounts of dietary fiber. In addition to low fiber consumption, constipation can be triggered by high intake of fat-containing foods such as cheese, meat and eggs. Individuals who eat large amounts of processed foods may also significantly increase their constipation risks. Regular consumption of dehydrating liquids such as alcohol, coffee, tea or caffeinated sodas can also promote constipation. Conversely, consumption of hydrating liquids such as juice or water can ease your symptoms.
Considerations
Apples, pears, blueberries and strawberries contain another form of fiber called soluble fiber. Regular consumption of this substance can help you lower your cholesterol levels or control your levels of blood glucose. In addition to the fruits listed above, common sources of soluble fiber include lentils, beans, legumes, dried peas, oatmeal, oat bran, seeds and nuts. Consult your doctor for more information on the causes of constipation and non-dietary methods of relieving or preventing constipation symptoms.
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