Eating a diet that includes a variety of fruits, vegetables, legumes, nuts, seeds and whole grains provides the soluble and insoluble fibers your body needs to stay healthy. Although the amount of soluble and insoluble fiber varies depending on the food, prune juice and flaxseed each contain both types of fiber.
Soluble Fiber
The soluble fiber in prune juice and flaxseed aids in digestion. Soluble fiber absorbs water, forming a gel that slows down the digestive process. Because it takes your stomach longer to empty, you feel full. Soluble fiber may help prevent heart disease by lowering cholesterol. Dietary fiber also lowers blood glucose levels by slowing the absorption of sugar, thereby reducing the risk of Type 2 diabetes. Nuts, seeds, barley, oat bran, beans, lentils and some fruits and vegetables contain soluble fiber.
Insoluble Fiber
Insoluble fiber add bulk to your diet, helping to prevent constipation. Because this type of fiber does not dissolve in water, it passes through the gastrointestinal tract more quickly than soluble fiber. Whole grains and vegetables, such as dark green, leafy vegetables and the skins of root vegetables, are good sources of insoluble fiber. Prunes and flaxseed also contain insoluble fiber, which helps promote regular bowel movements.
Constipation
Not drinking enough water and other fluids or not getting enough fiber in your diet are common causes of constipation. Prune juice is a natural laxative that can help soften stool. Flax oil is another alternative for relieving constipation. Flax oil is also a source of omega-3 fatty acids and helps the body absorb other nutrients, but does not contain fiber. The recommended dose for children and adults is 1 tbsp. a day, according to family nutrition expert, Dr. William Sears. Flaxseed meal made from ground flaxseeds does contain fiber. The meal looks like ground bran flakes. Older children and adults can take 2 tbsp. a day to help relieve constipation.
Caution
Increasing the fiber intake in your diet can cause abdominal bloating, cramping and gas if you add high-fiber foods too quickly. Add more fiber gradually and drink plenty of water so that stool is soft and bulky. You increase your risk of constipation if you consume high-fiber foods without drinking enough fluids. Fiber softens stools by absorbing water, which adds bulk. Bulky stools make bowel movements easier.
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