Constipation
is an intestinal disorder characterized by the production of fewer than three
bowel movements in a seven-day period. In many cases, this disorder results
from the lack of a substance called fiber in your diet. You can increase your
fiber intake and potentially ease your constipation symptoms by increasing your
intake of certain fruits and vegetables.
Fruits, Veggies and Fiber
Dietary
fiber comes from a variety of plant sources, including vegetables and fruits.
Carrots, cucumbers, tomatoes, zucchini and celery contain a form of fiber
called insoluble fiber. This substance encourages the passage of digested food
through your body and softens your stool, in addition to increasing both its
size and weight. The net effects of these changes include greater ease in
moving your bowels and reduction or elimination of your constipation symptoms. Regular
consumption of insoluble fiber can also help prevent constipation from
developing in the first place.
Fiber Intake
In
order to reduce your constipation risks, the National Digestive Diseases
Information Clearinghouse, NDDIC, recommends that you include anywhere from 20
to 35 g of fiber in your daily diet. In addition to the fruits and vegetables
listed, common sources of insoluble fiber include seeds, whole wheat breads and
breakfast cereals, bulgur, brown rice, couscous and barley. In addition to
easing the effects of constipation, a diet that contains sufficient amounts of
these foods can pull excess moisture from your bowels and reduce the symptoms
diarrhea. Some individuals with irritable bowel syndrome also experience a
reduction in symptoms when they increase their fiber consumption.
Additional Dietary Factors
Most
Americans consume insufficient amounts of dietary fiber. In addition to low
fiber consumption, constipation can be triggered by high intake of
fat-containing foods such as cheese, meat and eggs. Individuals who eat large
amounts of processed foods may also significantly increase their constipation
risks. Regular consumption of dehydrating liquids such as alcohol, coffee, tea
or caffeinated sodas can also promote constipation. Conversely, consumption of
hydrating liquids such as juice or water can ease your symptoms.
Considerations
Apples,
pears, blueberries and strawberries contain another form of fiber called
soluble fiber. Regular consumption of this substance can help you lower your
cholesterol levels or control your levels of blood glucose. In addition to the
fruits listed above, common sources of soluble fiber include lentils, beans,
legumes, dried peas, oatmeal, oat bran, seeds and nuts. Consult your doctor for
more information on the causes of constipation and non-dietary methods of
relieving or preventing constipation symptoms.
References
- National Digestive Diseases Information Clearinghouse: Constipation
- Harvard School of Public Health: Fiber; Start Roughing It!
- MayoClinic.com: Dietary Fiber; Essential for a Healthy Diet
No comments:
Post a Comment