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Constipation The main dietary causes of constipation are lack of fiber in the diet, accompanied by inadequate intake of water and other liquids. Both soluble and insoluble fiber are important in treating constipation. Soluble fiber is contained in oats, apples, lentils, barley, breads and cereals. It is able to mix evenly with water, forming a soft gel. Insoluble fiber is contained in raw wheat bran, in other whole grains, and in fruits and vegetables. It mixes unevenly with water, forming a soft pulp. Your body absorbs neither soluble nor insoluble fiber during digestion, so fiber does not add to your calories. What both fiber types do contribute is volume to individual stool masses. A larger mass of stool is easier for the colon to push against and propel, so larger, softer stools improve constipation. Insoluble fiber also encourages the contraction of the colon. To control constipation, consume 20 to 35 grams of fiber each day. To treat constipation by changing your diet, experts recommend: - Add more fruits and vegetables to your diet — take an extra helping at dinner; snack on carrot sticks, an apple or orange or celery instead of processed foods.
- Substitute whole grain foods for refined products. Try whole wheat bread and brown rice instead of the "white" varieties. Or try something different like wheat bulgur instead of rice (it's easy to make and has a rich, nutty flavor).
- Buy wheat bran or oat bran and add them to homemade muffins or breads.
- Mix a 100-percent bran cereal with your usual brand. You can get an additional 5 grams of fiber with a quarter cup of bran cereal. Start with much smaller amounts and increase gradually.
- Read food package labels. If you know the fiber content of the foods you eat, you can seek out higher-fiber alternatives.
- Add legumes to your cooking, either as a side dish or as part of a casserole — they are among the foods that offer the most fiber per serving.
- Among fiber foods, citrus fruits and legumes are especially helpful because they encourage the growth of bacteria in the colon, adding to stool bulk.
- Cut back on low-fiber foods such as meats, cheese and processed foods.
- Drink plenty of water. As you increase your fiber, you also will need to step up your fluid intake. Some liquids are better than others for preventing constipation. Water is best. Vegetable and fruit juices are good, but they are high in calories, and miss most of the fiber that is found in whole vegetables and fruit. Milk can cause intestinal upset in many people, and broth can be high in salt. Caffeine-containing drinks such as coffee, tea and colas have a mildly dehydrating effect on the body, but they do promote contractions in the bowel and can sometimes facilitate bowel movements.
- Eat on a regular schedule to give your body a chance to regulate its elimination.
- Respect your body's signals when you have urges to pass a stool. It is natural for urges to follow meals, and these are the easiest times for you to move your bowels.
- Most people have temporary symptoms of increased gas or bloating when they first increase their dietary fiber, so it is best to increase fiber slowly.
Last updated September 01, 2006
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