Fiber is an important component of your daily diet because it helps your digestive system maintain regularity. The two main kinds of fiber are soluble and insoluble, depending on whether or not it dissolves in water. Both types of fiber keep your bowel movements regular, and soluble fiber helps prevent both constipation and diarrhea.
Constipation Information
Constipation refers to the inability to have a bowel movement three or more times a week. Stool hardens and sits in your colon when constipation occurs, and it can cause pain in your abdominal region over time. Constipation is one of the most common digestive problems, caused when your colon absorbs too much water or its muscles do not contract properly. Lack of adequate fiber in your diet is one of the primary causes of constipation. However, it can also occur as a side effect from medications, intestinal disease or other illness. Gradually increasing your dietary fiber and the short-term use of laxatives can treat constipation.
Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like material in your digestive tract. This helps slow the digestive process so you absorb nutrients from food properly, and soluble fiber can nourish your healthy colon bacteria. If you are not used to eating high amounts of soluble fiber, increase your consumption gradually to prevent gas and bloating. Soluble fiber is present in beans, oats, the center of fruits such as apples and in green vegetables. According to the National Digestive Diseases Information Clearinghouse, these types of foods are effective in alleviating constipation.
Produce, Grains and Beans
Asparagus, brussels sprouts and sweet potatoes are high in soluble fiber, yielding 1.7 to 2.0 g per 1/2-cup serving. Bran cereal, oatmeal and whole-wheat bread or pasta has 0.3 to 1.4 g per 1/3-cup serving. Beans, including black, kidney and navy beans, are high in soluble fiber with 2.0 to 2.4 g per serving. The majority of produce, grains and beans contain both forms of fiber, so eating a variety of these products each day can help prevent constipation.
Additional Fiber Tips
When you experience constipation, increase your dietary fiber but also be sure to drink plenty of water to prevent dehydration. Avoid excessive intake of animal-based and high-fat foods such as cheese and red meat until you've restored regularity. Constipation can become serious and lead to complications such as hemorrhoids and rectal prolapse from straining. Consult your physician for persistent constipation and recommendations.
References
- National Digestive Diseases Information Clearinghouse: Constipation
- University of Maryland Medical Center: Fiber
- BreastCancer.org; Eating When You Have Constipation; March 2009
- Harvard University Health Services: Fiber Content of Foods in Common Portions; 2004
- University of Pittsburgh Medical Center: Irritable Bowel Syndrome Diet
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