Due to our fast-paced lifestyles, most people will suffer constipation occasionally. Not many people now that lack of fiber cause constipation The more fiber rich foods you include in your ‘meals on the go’ will offset the tendency of irregular bowel movements.
For example, eating just one apple a day can do wonders for your regularity.
Plain and simple, the more fiber you eat will decrease your odds of getting constipated. Examples of high-fiber foodstuffs, or roughage, are vegetables, especially leafy veggies, fruits, grains and some varieties of nuts. Here is an article by the World J Gastroenterology in which they studied the effect of dietary fiber on constipation.
Basically, fiber is the same foods most Mom’s pushed on you when all you wanted was a cheeseburger and an order of large fries. Cheeseburger & fries are prime examples of the opposite of a high fiber diet.
Other sources of non-roughage that most Americans love, are cheeses, eggs, and meats, especially red meat.
The actual fiber in veggies, fruits, grains and nuts are the parts our bodies can’t digest. Sounds like the opposite we’d want, doesn’t it? Not so…
Basically, fiber comes in two general forms, soluble fiber and insoluble fiber:
The undigested bulk and softer texture of both types of fiber help prevent hard, dry stools which are difficult to pass and eliminate. The fiber act counter balance the density of non fibrous foods like meat, eggs, etc.
The American Dietetic Association recommends 20 – 35 grams of fiber daily. Yet, Americans only eat, on average, 5 to 14 grams of high fiber foods daily. Besides having a fiber rich diet, other lifestyle choices could have a big impact on the constipation, check out our article about the 7 most common causes of constipation.
In most industrial cultures, both children and adults eat more refined and processed foods than they eat natural, high fiber food. Because of expediency, cost and shelf life, most processed food has the natural fiber removed during its preparation, manufacture.
Primarily because of it’s ease of preparing & serving, we still favor processed food over natural, high fiber foods.
If you want to be regular, fill your dinner plate with helpings of fruits, vegetables, and grains. To make it easier to swallow, there’s research that suggest a nice glass of red wine would add to the benefits of a high fiber diet