Constipation is a common complaint for Americans, leading to approximately 2.5 million doctor visits annually and a lot of discomfort. Much of the blame can be traced to diets low in fiber. While you probably know that fruits and vegetables are good for your weight and heart, you may not know they also are good for your digestive system.
Constipation
Your large intestine removes water from digestive waste, changing it to solid stool. When waste moves through the intestines too slowly, too much water is removed, leading to hard, dry stool that is difficult to pass. While it is not necessary to have a bowel movement every day to be considered regular, you should have at least three a week. For some people, one or more a day is normal. The best way to judge if you have constipation is if your stool is difficult or painful to pass. You also may feel bloated.
Soluble Vs. Insoluble Fiber
Soluble fiber is usually found in the soft parts of plants, while insoluble fiber is usually found in the peels. In water, soluble fiber dissolves into a gel-like substance that slows digestion, helping to control glucose absorption and lower cholesterol. Insoluble fiber does not dissolve in water. It moves food through the digestive tract more quickly. Daily fiber recommendations are 25 g for women ages 19 to 50 and 21 g for women over 50. Recommendations are 38 g for men ages 19 to 50 and 30 g for men over 50.
Fiber and Constipation
Neither kind of dietary fiber can be digested by your body, which means both kinds become a part of your stool and help prevent constipation. The gel-like soluble fiber helps make stool soft, while insoluble fiber gives it bulk. Soluble fiber can even help regulate bowel movements and stool consistency in people who suffer alternating bouts of constipation and diarrhea due to irritable bowel syndrome. By softening stool, soluble fiber helps relieve hemorrhoid pain. By preventing constipation, both kinds of fiber help prevent hemorrhoids, which are often a result of chronic constipation and straining.
Fiber in Fruits and Vegetables
Fruits and vegetables typically contain both soluble and insoluble fiber. Fruits that are especially good sources of fiber include apples, bananas, berries, dried figs, raisins, pears, plums and tomatoes. When the peel is edible, leave it on to benefit from the insoluble fiber found in it. Good vegetable sources of fiber include peas and legumes, broccoli, Brussels sprouts, cabbage, carrots, corn, greens, potatoes, spinach and sweet potatoes. As with fruit, edible peels of vegetables are rich sources of fiber. For example, a small potato with skin has 7 g of fiber, while a skinless potato only has 2 g.
Other Benefits
Building your meals around a variety of colorful vegetables and serving fruit for dessert is great for a healthy digestive system, but fruits and vegetables do more than prevent constipation. They are low in calories and high in antioxidants, vitamins and minerals. An added benefit is that they taste good.
References
- National Digestive Diseases Information Clearinghouse; Constipation; July 2007
- National Digestive Diseases Information Clearinghouse; What I Need to Know About Constipation; December 2008
- University of Maryland Medical Center; Fiber; D. Zieve, et al.; February 2010
- Cornell University Gannett Health Services; Fiber, Digestion, and Health; March 2010
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