If you defecate less than three times weekly and have small, hard, dry stools that resist expulsion, you are constipated. Constipation may leave you feeling bloated and in pain. It can be caused by lack of exercise, dehydration, changes in routine and a number of different diseases. It can also be caused by lack of adequate dietary fiber. If you have constipation, see a doctor to determine the cause and receive treatment.
Dietary Fiber
Increasing your fiber is a common suggestion for those suffering from constipation, and eating more fiber can in fact help to clear the problem. There are different types of dietary fiber, each with its own effect on health. Two types of fiber, soluble and insoluble, are involved in easing constipation.
Soluble Fiber
Soluble fiber is defined as those that dissolve in water to form a gel-like substance. The National Digestive Diseases Information Clearinghouse states that this type of fiber helps relieve constipation because additional liquid softens stools, thus easing some of the fecal dryness associated with constipation.
Insoluble Fiber
Insoluble fiber does not dissolve in water, and your body does not break it down. It passes through your digestive system unchanged and adds bulk to your stool. Together, soluble and insoluble fiber add heft and moisture to dry, shriveled feces, helping to provide relief for those suffering from constipation.
Sources of Fiber
Fiber can be obtained in your diet or by taking fiber supplements. Good dietary sources of soluble fiber include oats, lentils, berries, vegetables and beans. Foods rich in insoluble fiber include whole grains, vegetables and beans. According to the Colorado State University Extension, frozen and canned vegetables and fruits are equal to raw produce in their fiber content, though other types of food processing, such as drying and crushing, can destroy fiber quality.
Daily Intake
Most Americans do not get the daily recommendation of 14 g of fiber per each 1,000 calories consumed. The average man aged 19 to 50 should obtain about 38 g of fiber daily, according to the Linus Pauling Institute. The average woman between 19 and 50 should consume 25 g.
