| Experts agree that in most cases, the right diet is | | | | nuts, oats/oat bran, and dried beans, forms a |
| the most important, effective, and long-lasting of | | | | gel-like substance in the intestines and helps waste |
| all remedies for constipation. | | | | products move through. |
| Occasional mild irregularity is something that most | | | | The good news is, high fiber foods are readily |
| people will experience at various times throughout | | | | available everywhere, and many are best eaten |
| their lives. Though in medical terms the condition is | | | | raw. Here's a list of some of the highest fiber |
| defined as having bowel movements less than | | | | foods: |
| every three days, in reality the standard for | | | | Beans - most varieties are great sources of |
| normal frequency ranges from once every three | | | | dietary fiber. Black beans have more than half the |
| days to three times a day. What's important is | | | | daily requirement of fiber in a one-cup serving, |
| what's regular for you. | | | | while kidney and lima beans have over 13 grams |
| For many people, irregularity isn't simply a matter | | | | a serving. |
| of frequency; it may also include difficulty expelling | | | | Bran - bran cereal can have up to 19 grams of |
| the stool, with straining and discomfort. | | | | fiber per one cup serving, but read the nutrition |
| Constipation is a digestive problem - the number | | | | information carefully before you buy. The fiber |
| one most common digestive problem in the US, in | | | | content of bran cereals varies widely. |
| fact - and in the overwhelming majority of cases, | | | | Lentils - an excellent source of fiber, with almost |
| making different food choices can have an | | | | 16 grams per serving |
| enormous effect. | | | | Oats - if you start your day with a single cup |
| High fiber foods - what they do and why they | | | | serving of rolled oat cereal, you'll get 12 grams of |
| help | | | | fiber. |
| Foods that are high in fiber are an essential part | | | | Brown rice - a one cup serving has 8 grams of |
| of everyone's diet, but they're particularly | | | | fiber |
| important for people who suffer from | | | | Fruits - Just about all fruits have significant dietary |
| constipation. Fiber promotes colon health and is | | | | fiber, and will deliver the most if eaten raw with |
| essential to the efficiency of the digestive | | | | skin on. Some of the best are raspberries (more |
| system. | | | | than 8 grams in a cup), grapefruit (over six grams |
| There are two types of dietary fiber and we | | | | in one half grapefruit), and apples (about five |
| need them both. Insoluble fiber, which is found in | | | | grams each). |
| foods such as whole grains, fruits (including skins), | | | | Whole wheat - making the switch to whole wheat |
| and dark green leafy vegetables, provides bulk in | | | | bread and pasta can significantly boost your fiber |
| the intestine and helps waste products move | | | | intake. |
| through the colon more efficiently. If the material | | | | It's also important to include lots of |
| moves through the colon quickly less water is | | | | non-caffeinated and non-alcoholic fluids in the diet. |
| absorbed and the stool is softer and easier to | | | | Drinking more liquids helps keep stool soft and |
| expel. Soluble fiber, found in foods such as prunes, | | | | moving efficiently through the colon. |