When It Comes To Constipation… How Important is Fiber in Your Diet?

The most common cause of constipation is lack of fiber in your diet. Fiber is beneficial for people who suffer from constipation simply because it greatly helps in the proper digestion of food. It also loosens your bowel movement. Consequently, fiber reduces the risk of constipation.

Not only does fiber help in reducing constipation, it also helps combat numerous diseases such as heart disease, colon cancer, obesity and breast cancer. All these diseases are closely linked in a way to having inadequate amount of fiber in your diet.

Fiber soaks up an ample amount of water in the bowel. It makes your bowels pass seamlessly in your intestines and easier to eliminate. No straining for your bowels to come out; no constipation.

The Secret to Preventing Constipation

Generally there are two types of fibers: the water insoluble fiber and the water soluble fiber. Both types can be found in a variety of foods. Both types are also responsible for improving and preventing certain undesirable conditions and illnesses. It's important to know what type of fiber you need the most for your particular condition.

Water insoluble fiber doesn't dissolve in water easily. It alleviates and prevents constipation. It acts as a catalyst for the indigestible food by guiding it through the small and large intestines until it is eliminated. It also makes sure that your colon is in its optimum state. You can get water insoluble fiber from most vegetables and whole grains.

Water soluble fiber on the other hand dissolves in water easily. It is commonly found in most fruits, beans and oats. Though this type of fiber is especially helpful in reducing cholesterol levels and preventing heart diseases, it is also a good bet to reduce the risk of constipation.

As these two types help your body in different ways, it is best to incorporate both types of fiber for a well balanced diet. For most people, 20 to 35 grams of fiber a day is the recommended intake that the American Dietetic Association suggests. For men over 50, it is higher; 38 grams to 40 grams daily. For women over 50, 25 grams to 30 grams is recommended.

Preferably, you should incorporate at least two to three servings (depending on the grams) of both types of fiber daily. Opt to go for whole grain breads instead of the white variety since the flour used to create the white variety are finely ground, therefore obliterating traces of the fiber.

A snack of fruits high in fiber or oatmeal or oat bran cereal is also recommended. Also, try to incorporate psyllium seeds in your diet since these both contain the two types of fibers.