Constipation is an uncomfortable and unhealthy condition. It can be due to a variety of factors and different methods are used to prevent and treat it. One of the most effective and simple methods is eating more fiber. Fiber is critical to resolving and preventing constipation, and should be a large component of every healthy diet.
What Is Fiber?
Fiber is an element present in all plant materials that we eat. Our bodies are unable to break down a chemical bond in its structure. Consequently, this part of the food passes through the digestive tract unabsorbed. Fiber's role in dealing with constipation occurs as it moves through the stomach and intestines.
There are two types of fiber--soluble and insoluble. Soluble fiber forms a bond with water and is converted to a gelatinous mixture. Insoluble fiber, however, does not form this bond, but acts as a bulking agent. Both types work to soften the hardened stool involved with constipation, and to promote healthy, regular bowel movements.
Whole Grains
Wheat, oats, rice, barley and buckwheat are examples of grains. Many grain products have been refined, and are of no fiber value, so look at the labels and choose options that are unrefined. Whole grains are a fantastic source of dietary fiber, and a diet that includes a generous amount of them can help prevent and treat constipation.
Whole grain cereals are useful in addressing constipation, and may be more appealing than heavier breakfast or snack foods. Choose whole grain breads for sandwiches, and include high fiber granola bars in your day as snacks. Popcorn is a good snacking option as well. Plan to incorporate items such as brown rice, barley, or quinoa at mealtimes, and add them to soups and casseroles to help boost your fiber intake.
Fruits and Vegetables
All fruits and vegetables contain fiber and should be a large component of your diet. Choose ones that are especially high in fiber, and include them in meals and snacks. Artichoke, broccoli, Brussels sprouts, avocado and sweet potatoes are especially high in fiber. Raspberries, apples, oranges and pears are good fruit sources of fiber. Dried fruit is also full of fiber, and helps promote soft, regular stools. With fruits and vegetables it's important to remember that a large quantity of fiber is located in the skins, so when possible, avoid peeling.
Legumes
Cooked beans such as navy, pinto, lima, black and kidney beans are good sources of fiber. Chickpeas (garbanzo beans) and lentils also contain fiber. Concentrate on these as your protein source when dealing with constipation, and find creative ways to add them to your favorite recipes.
Considerations
To make the most out of your high-fiber diet in addressing constipation, remember that it's critically important to drink enough water. Additionally, make the effort to include extra physical activity to your day. Movement such as walking, biking or running can be very effective in dealing with constipation.
