Increasing your wheat consumption may alleviate episodes of constipation. Wheat in its whole form, not refined wheat, provides lots of fiber. If you're not used to consuming fiber, raising your intake may initially cause some intestinal discomfort, but this side effect is often temporary and should resolve on its own. Talk with your physician if you haven't had a bowel movement for several days; it may be a sign of something more serious.
What is Constipation?
While you may feel constipated after going an entire day without a bowel movement, constipation is technically defined as having three or less bowel movements per week, says the National Digestive Diseases Information Clearinghouse. When you eventually do move your bowels, you may feel pain and discomfort, and may have difficulty passing the dry, hard stool. Diet is the most frequent cause of constipation, but getting adequate fiber may help prevent or treat it.
Whole vs. Refined Wheat
Whole-grain wheat contains all three parts of the kernel: the germ, endosperm and bran. During the refining processes, the germ and bran are removed, leaving the starchy endosperm behind. When in its whole form, wheat is rich in fiber, particularly insoluble fiber, but the endosperm also provides small amounts of soluble fiber. You need fiber in your diet every day to aid in normal digestion.
Fiber and Constipation
While wheat provides both insoluble and soluble fiber, most of the fiber is insoluble. This type of fiber sweeps through your digestive tract, like a broom, pushing out waste and making bulkier stools. Insoluble fiber from wheat often helps to treat constipation by speeding up digestion. Soluble fiber slows digestion, allowing nutrients to fully absorb in your small intestine. It functions by dissolving in water, creating a slow-moving gel substance. Since this type of fiber slows digestion, ingesting too much may rapidly slow down your digestive tract, resulting in gas, bloating or constipation, but wheat provides little soluble fiber.
How Much Fiber?
Stay regular by consuming the recommended 14 g of total dietary fiber per 1,000 calories you ingest. If you normally follow a 2,500 calorie diet, you need 35 g of fiber daily, explains the University of Colorado Extension. On average, most adults consume about half of the fiber that is recommended. Read the nutrition facts label on your favorite whole-wheat foods to determine exactly how much fiber they provide. Many types of wheat breads, pastas, tortillas and pitas offer as much as 3 g of fiber per serving. Getting adequate amounts of fiber in your daily diet from wheat, fruits or vegetables, can improve regularity so you have fewer episodes of constipation.
