We all experience some stomach discomfort, or constipation, sometimes, right? This is very common. But if it persists for several weeks, or if you have other symptoms that worry you, it is definitely best to see your doctor for advice. Sometimes, chronic constipation can also be caused by serious medical conditions. But in most cases, this condition can be controlled by changing our eating habits a little and adding more fiber-rich foods.
Simply put, what is this fiber?
Fiber, or as we call it , dietary fiber , is the part of plants that our bodies cannot fully digest. To be precise, it is a type of carbohydrate found in plant foods. Almost every plant food you eat contains fiber. For example, it is abundant in fruits, vegetables, grains, nuts, seeds, and legumes (like beans and peas). In addition, the component ``(Chitin)`` found in the shells of animals such as crabs, lobsters, and shrimp is also a type of fiber.
There are two types of fibers - what are these?
There are two main types of fiber: soluble fiber and insoluble fiber.
1. Soluble Fiber
This type of fiber dissolves in water and forms a gel-like substance in our intestines. This helps our digestive process go a little slower. It also helps lower cholesterol levels in our body. Soluble fiber is abundant in fruits like oats, beans, Brussels sprouts, and pears.
2. Insoluble Fiber
This type of fiber does not break down or dissolve as it passes through the digestive system. This means that it is excreted in the same form as it entered the body. This type of fiber adds bulk to the stool. It absorbs water and softens the stool, making it easier to pass. Insoluble fiber is found in greens (like spinach), nuts, seeds, and dried fruits.
Most importantly, we need both types of fiber to keep our digestive system healthy and our bowel movements regular.
But remember, eating fiber alone is not enough. You also need to drink plenty of water throughout the day. Fiber absorbs water from the intestines. So if you don't drink enough water, the opposite can happen. Your stools will become drier and harder, which can make constipation worse. So try to drink at least 8-10 glasses of water a day while eating fiber-rich foods.
What high-fiber foods help with constipation?
There are many fiber-rich foods that can help keep your bowels functioning properly. The table below will give you a good idea.
| Food category | Examples |
|---|---|
| Vegetables | Broccoli, cabbage, sweet potatoes, greens (spinach, kale, lettuce) |
| Snacks | Granola, nuts, popcorn, chia seeds |
| Types of fruits | Apple, blueberry, strawberry, blackberry |
| Protein-rich foods | Almonds, lentils, chickpeas, peas, beans |
How much fiber do you need per day?
Research shows that many people in our country do not consume the amount of fiber they need per day. On average,
- A woman between the ages of 31-50 needs about 25 grams of fiber per day.
- A man between the ages of 31-50 needs about 31 grams of fiber per day.
- For a woman over 51 years old , about 22 grams per day is sufficient, and for a man, about 28 grams .
If you suddenly start eating high-fiber foods, you may experience discomfort such as stomach pain and bloating. So it's best to gradually add fiber to your diet. Also, as mentioned earlier, don't forget to drink plenty of water.
Are prunes the perfect solution?
Yes, prunes are a very popular, natural solution for constipation. We also call them dried plums. Prunes contain an ingredient called `(Sorbitol)`. This `(Sorbitol)` is something that has a natural laxative effect. That means it makes it easier to pass stool. In addition, prunes contain both the soluble and insoluble fiber types discussed earlier. About a cup of dried prunes contains about 3 grams of fiber.
If you don't like eating prunes, you can also drink prune juice. Studies have shown that prune juice also provides good relief from constipation.
What if you can't get fiber from food? (Fiber Supplements)
It is always best to get fiber from food. This is because it provides the body with not only fiber, but also many other nutrients, such as vitamins and minerals. However, if you are unable to get enough fiber from such foods, there are fiber supplements available at pharmacies.
- Isabgol (Psyllium husk): This is available in the market under names like ``(Metamucil)``. These can be dissolved in water and drunk.
- Methylcellulose: This also increases the weight of stools, making them easier to pass.
- Calcium polycarbophil: This helps soften stools and thicken stools in cases of diarrhea.
But it's best and safest to talk to your doctor and seek his advice before using a supplement like this.
What if constipation doesn't get better even with fiber?
Many people can relieve constipation by switching to a high-fiber diet. But for some people, that doesn't happen. People with conditions like slow transit constipation or pelvic floor dysfunction may not get much relief from fiber alone.
Therefore, if there is a sudden and significant change in your bowel habits, or if you have other symptoms such as abdominal pain or weight loss, it could be a sign of an underlying medical condition. In such a case, you should definitely see a doctor.
Take-Home Message
- Fiber is a substance found in plant foods that our body cannot digest, but is essential for digestion.
- Both soluble and insoluble fiber are necessary to prevent constipation.
- When eating a high-fiber diet, it's important to drink plenty of water throughout the day, otherwise constipation may worsen.
- When adding fiber to your diet, start small, rather than eating a lot at once.
- If constipation persists, has just started, or is accompanied by other symptoms, be sure to see your doctor.
- Although the best way to get fiber is through food, you can also use fiber supplements under medical advice.
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