CONSTIPATION DIET
Soluble Fiber
Soluble fiber is completely digested by the body and helps to reduce cholesterol, stabilize blood sugar, and get rid of other toxins present in the gastrointestinal tract. Soluble fiber functions as a bulking agent and slows down the movement of waste through the gastrointestinal tract. Examples of foods that contain soluble fiber include oats, beans, legumes, sweet potatoes, onions, and fruits such as apples, bananas, and pears.
Insoluble Fiber
Insoluble is not digested by the body and is excreted as waste. This is the type of fiber that promotes bowel regularity and discourages the development of hemorrhoids. Examples of foods that contain insoluble fiber include wheat bran, nuts, seeds, and skins on vegetables and fruits.
Both soluble and insoluble fiber are important for overall good health and nutrition. When you are experiencing constipation, it may be beneficial to include more insoluble fiber in your diet to promote regularity. It is important to increase fiber slowly over the course of a few weeks. Adding too much fiber too quickly can make constipation worse.
General Guidelines
Drink plenty of liquids: EIGHT 8-ounce glasses of fluid per day.
Gradually increase your fiber intake. Your daily goal should be between 25-35 grams daily.
Fiber is mostly found in plant foods, such as fruits and vegetables, beans, legumes, whole grain cereals, breads, and oatmeal.
Eat 3-5 servings of fruits and vegetables daily.
Choose whole fruit instead of juice.
Eat the skins and seeds for extra fiber.
Try to have a fruit or vegetable with each meal or snack.
Eat cereals, breads, and pastas that are made with 100% whole grain.
Have brown or wild rice in place of white rice or potatoes.
Choose hot cereals like oatmeal or cold cereals with at least 5 grams of fiber.
Choose whole wheat breads, whole corn or wheat tortillas, and whole grain crackers instead of refined products.
Eat more beans, lentils, and peas. Add them to soups and casseroles, or have as a main entrée.
Beans can substitute for meat at mealtimes.
Beans can be gas forming, so add them gradually. If you experience bloating or discomfort, you may want to limit them in your diet.
Try plum or prune juice. Start with a small amount such as a ½ cup.
Eating dried prunes may also help relieve constipation.
Try to include exercise or physical activity in your daily routine.
Physical activity is a natural way to help constipation.
Always discuss any exercise or physical activity with your primary care doctor before making changes.
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