Constipation can be a frustrating and sometimes painful condition to experience. While some may require medication or treatment for an underlying medical condition, adding fiber to the diet will help in many cases. If you are looking to include fiber into your treatment program, talk with your physician who can make recommendations on how much fiber to eat, if supplements are necessary and the best time to take fiber supplements.
Constipation
While it is common to occasionally have trouble with your bowel movements, true constipation is defined as having fewer than three bowel movements per week and stools that are hard, dry, small in size and difficult to eliminate, says the National Digestive Diseases Information Clearinghouse. Constipation may or may not be accompanied by symptoms such as painful bowel movements, bloating and the sensation of a full bowel. A lack of fiber in the diet is the main cause of constipation, however there are some chronic medical conditions and medications that can cause it as well. The first step in treatment is to identify the underlying cause to determine if fiber supplements are the right choice.
Fiber
Getting enough fiber in your diet is an important part of treating constipation. Fiber also plays a role in maintaining a healthy weight and reducing your risk of heart disease. Most adults need between 25 to 35 grams of fiber each day, depending on age and gender and the best bet is to get it from food. However, too much fiber all at once whether from food or supplements, can be hard on your intestines so it is best to add it in slowly. Try taking just one supplement each day for a week or two and then add in another if needed. When it comes to supplements, everyone's sensitivity to fiber is different so you will need to experiment with how much you can tolerate. The best bet is to involve your physician who can recommend the proper dosing. To help you tolerate fiber better, FamilyDoctor.org suggests drinking at least eight glasses of water or other no-calorie beverage every day. One glass is the equivalent of 6 ounces.
Time of Day
When it comes to deciding what time of day to take your fiber supplements, there is no one answer that is right for everyone. As healthy as fiber is, taking supplements can have unwanted effects. Fiber supplements can interact with other medications; they can make it hard for your body to absorb medications; they can reduce your blood sugar levels and cause gas and bloating, reports MayoClinic.com. Given the above, it is best to speak with a health care provider before taking fiber supplements as you may need to avoid taking them within a certain time frame of taking your other medications or you may need to adjust the dosage of your insulin if you are diabetic.
Side Effects
Due to side effects such as cramping, diarrhea and intestinal gas you may need to take your fiber supplements throughout the day versus all at once. You may need to avoid taking your fiber supplement with meals, because fiber can bind with certain essential minerals causing them to be eliminated instead of absorbed into the bloodstream, which can lead to nutritional deficiencies notes the University of California. Getting most of your fiber from foods will help to prevent this complication because foods high in fiber such as fruits, vegetables and whole grains also contain many essential vitamins and minerals the body needs.
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