Moreover, two studies have found that increasing dietary fiber intake could be as effective as the laxative lactulose for relieving constipation in children 8 , 9. This means that for many people with constipation, simply eating more fiber could be enough to fix the problem 10 , It is generally recommended that men eat 38 grams of fiber per day, and that women eat 25 grams Those who lack fiber in their diet may experience relief by increasing their intake. While some studies show that adding fiber to your diet may improve your symptoms, other studies show that reducing your intake is best To find out if increasing your fiber intake will help your constipation, try to determine its cause.
You can become constipated for a number of reasons, including:. If you already eat plenty of fiber and your constipation is caused by something else, then adding more fiber may not help and could even make the problem worse One 6-month study in 63 people found that for people with chronic idiopathic constipation, a low-fiber or even a no-fiber diet drastically improved their symptoms.
Removing the fiber basically cured them of the constipation For people who eat enough fiber but are still constipated, eating more of it could make their problems worse.
In some cases, reducing dietary fiber could help relieve constipation. Fiber supplements can help treat constipation, including for those who have chronic constipation or IBS However, if you have chronic constipation or are experiencing symptoms like pain, wind, bloating and gas, it may be best to go for a non-fermentable, soluble fiber supplement 22 , 23 , This is because fermentable fiber is used as food by the bacteria in your gut, resulting in the production of gases in your large intestine.
This could cause an increase in gas production in your gut, which might make your symptoms worse. Despite being classified as fermentable, studies have shown that psyllium can normalize stools and is well tolerated, even by people with IBS 25 , 26 , People with chronic constipation may benefit from a non-fermentable, soluble fiber supplement.
If your fiber intake is generally low, try including more high-fiber foods like fruits, vegetables and whole grains in your diet.
The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:. If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:. Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber.
The grain-refining process removes the outer coat bran from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber. Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.
Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as "inulin" or "chicory root. However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome.
Check with your doctor before taking fiber supplements. High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
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Plus, we look at treatments, and the good sources of fiber to introduce into your diet. Fiber is the indigestible part of plants and carbohydrates. Foods like lentils, vegetables, and cereals are high in fiber. In general, eating too much fiber is a less common problem than eating too little. Only an estimated 5 percent of Americans meet their daily recommended fiber intake. The Academy of Nutrition and Dietetics recommend the following for dietary fiber intake:.
A diet rich in fiber is essential for keeping the digestive system healthy. It is also related to lower blood pressure and a reduced risk of heart problems, diabetes , and obesity. However, eating more than 70 g of fiber a day can cause uncomfortable side effects, and some people may experience these after just 40 g.
When eating foods, such as high-fiber nutrition bars and fiber-added bread, eating 70 g of fiber in a day is not difficult. A healthy diet of oatmeal for breakfast, a sandwich and fruit or vegetables for lunch, and a whole-grain dinner with lentils can easily reach that threshold. Fiber makes bowel movements bigger and bulkier.
It also promotes fermentation and gas formation. This is why excessive fiber intake frequently affects the digestive system. Fiber is vital for healthy, solid bowel movements.
However, too much of it can cause constipation. A study tested the effects of changing the fiber intake of 63 people who were experiencing constipation, bloating, and stomach pain. In this study, individuals who reduced their fiber intake had more frequent bowel movements, less bloating, and less abdominal pain that those who did not change their fiber intake. However, it should be noted that for some people, particularly those being treated for irritable bowel syndrome IBS , increasing intake of dietary fiber can be helpful for constipation.
Some medications cause constipation — talk to your doctor if you think your medications are causing constipation. Fiber is the part of plant food that is not digested.
There are two kinds of fiber: soluble and insoluble. Soluble fiber gives stool bulk. Foods that are good sources of soluble fiber include apples, bananas, barley, oats, and beans. Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation.
Good sources of insoluble fiber include whole grains, most vegetables, wheat bran, and legumes. Foods that have fiber contain both soluble and insoluble fibers. A good goal for dietary fiber is a total of about 20 to 30 grams each day. Continue reading.
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