A diet that is deficient in natural fiber foods is one of the leading causes of constipation. While the human body does not digest fiber, it helps the body to absorb the nutrients from the foods we eat and facilitates the expulsion of waste from our colon. The American Dietetic Association recommends 25 grams of fiber per day for women and 38 grams per day for men. After age 50, the recommended amounts are 21 grams per day for women and 30 grams per day for men.
Identification
Constipation is defined as having fewer than three bowel movements per week. When you are constipated, your stools are hard and may be painful to expel. You may also experience discomfort and bloating of your belly. Fiber is both a prevention and treatment for constipation.
Types
There are two types of fiber, soluble and insoluble. Soluble fiber has the capability of dissolving in water, and it helps your body to absorb the nutrients from food by slowing down the digestive process. All plant foods, such as fruits, root vegetables, legumes and beans, contain some soluble fiber. Insoluble fiber is what adds the roughage or bulk to your stool so that it passes easily through the colon.
Significance
The Harvard School of Public Health cites a number of health benefits of natural fiber foods in "The Nutrition Source, Fiber: Start Roughing It!"--including reducing the risk of constipation and medical conditions such as heart disease and diabetes.
Prevention
Eating a balanced diet that contains the recommended amount of natural fiber foods will help to prevent or relieve constipation. Sources of soluble fiber include
legumes, beans, dried peas and lentils; apples, blueberries, pears and strawberries; oatmeal and oat bran; nuts and seeds. Sources of insoluble fiber include whole wheat bread, wheat bran and whole grain cereals; carrots, cucumbers, celery, tomatoes and zucchini; barley, brown rice and couscous.
Warning
Before increasing natural fiber foods in your diet, check with your doctor. Chronic constipation can cause damage to your body. The constant straining to have a bowel movement can result in hernias, hemorrhoids, anal fissures, varicose veins and infection or weakening of the colon wall. If you have pre-existing conditions, you may need to adjust the amount of natural fiber foods you eat. It is also important to drink plenty of water. If you increase your intake of natural fiber foods but fail to drink enough water, you can worsen your constipation.
