Constipation is a common problem that affects up to 20% of people every year. It’s an uncomfortable situation and varies considerably from person to person. However, if you have less than three bowel movements a week and your stools are hard, dry and difficult to pass, you’re likely constipated. Those with excellent bowel function can have those 3 movements in one day! One of the most common pieces of advice for people who are constipated is to eat more fiber. But does this advice actually work or can it make an uncomfortable situation even worse? Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. Fiber Is Generally Good for Digestion Dietary fiber is the name given to the non-digestible carbohydrates in plants. It can be found in all plant foods, including fruits, vegetables, grains, nuts and seeds. It’s usually categorized into two groups, based on solubility:
That said, most fiber-rich foods contain a mixture of insoluble and soluble fiber in varying proportions. Your body cannot digest fiber. However, eating enough of it is thought to be very important for your gut health. This is partly because dietary fiber increases the size of your stools and makes them softer. Larger, softer stools help keep you regular, as they move more quickly through your bowels and are easier to pass. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. The 2 Types of Fiber Insoluble fiber bulks up your stool and acts like a brush, sweeping through your bowels to get everything out and keep things moving. Soluble fiber absorbs water and forms a gel-like substance. This helps your stool pass smoothly through your bowels and improves its form and consistency. The fermentation of one type of soluble fiber, known as prebiotics, in the large intestine can also help maintain a healthy gut by increasing its number of good bacteria. Bottom Line: Eating enough fiber can help keep you regular. It can also improve the balance of good bacteria in your gut. This may reduce your risk of various diseases, such as heart disease, obesity and diabetes. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. Fiber Relieves Many People If you’re constipated and have a low fiber intake, eating more of it could help. This is the same for adults and children. It is generally recommended that men eat 38 grams of fiber per day, and that women eat 25 grams. Unfortunately, it’s estimated that most people eat less than half of this amount, only reaching between 12–18 grams per day. Those who lack fiber in their diet may experience relief by increasing their intake. Sometimes Fiber Makes Constipation Worse In theory, fiber should help prevent and treat constipation. However, evidence shows that this advice does not work for everyone. While some studies show that adding fiber to your diet may improve your symptoms, other studies show that reducing your intake is best. Also, a recent review found that although fiber was effective at increasing the number of bowel movements, it didn’t help with other symptoms of constipation like stool consistency, pain, bloating and gas. 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:
Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. If you already eat plenty of fiber but your constipation is caused by something else, then adding more fiber may not help and could even make the problem worse. Interestingly, studies have shown that some people with constipation eat similar amounts of fiber as those who don’t have the condition. 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. This is also true for people who have irritable bowel syndrome (IBS), as many high-fiber foods can worsen IBS symptoms. 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. Nevertheless, given fiber’s potential health benefits, you shouldn’t adopt a low-fiber diet over the long term without consulting your doctor or dietitian. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. The Best Types of Fiber to Get Rid of 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, bloating and gas, it may be best to go for a non-fermentable, soluble fiber supplement. Examples of soluble fiber supplements include: • Psyllium: Psyllium husk and Metamucil • Methyl cellulose: Citrucel • Glucomannan: Glucomannan capsules or PGX • Inulin: Benefiber • Partially hydrolyzed guar gum: Hi-Maize • Wheat dextrin: Benefiber Psyllium is often considered to be the best choice. Despite being classified as fermentable, studies have shown that psyllium can normalize stools and is well tolerated, even by people with IBS! Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. Best Foods to Relieve Constipation
If your fiber intake is generally low, try to eat more high-fiber foods like fruits, vegetables and whole grains. This will increase both your soluble and insoluble fiber intake and could help relieve constipation. Be careful not to dramatically increase your fiber intake in a short period – it could cause unwanted side effects like pain, gas and bloating. Foods high in insoluble fiber include: • Whole grains • Fruits and vegetables with skins • Nuts and seeds Foods high in soluble fiber include: • Oats • Flax seeds • Barley • Rye • Beans and pulses • Root vegetables Take Home Message Eating plenty of fiber-rich foods is a good idea to optimize digestive health and keep your system running smoothly. If you become constipated and your fiber intake is low, then eating more of it may solve your problem. However, if you already get enough fiber or your constipation has another cause, increasing your fiber intake from foods may make things worse
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