High Fiber Diets & Constipation

Consuming an adequate amount of fiber (also known as roughage) is necessary for the healthy functioning of your digestive system, particularly for the elimination of wastes. Increasingly this bit of information is becoming widely known, and that is a good thing. However, there is a saying that "A little knowledge is a dangerous thing," and in this case it does hold true. It is not sufficient to know that fiber is necessary to do away with constipation. There are some additional points that you should understand to maintain healthy intestinal functioning.

What is Fiber?

Dietary fiber is made up of cellulose, pectins and other plant elements. It is the part of what we eat that does not get digested and helps push food through the digestive tract.
There are two types of fiber, insoluble and soluble, and each serves its function in helping you achieve optimal health. Soluble fiber, as its name implies, dissolves in liquid, while insoluble fiber does not. Neither type of fiber is digested.
Insoluble fiber moves through the intestines by absorbing water, while soluble fiber becomes gelatinous when it absorbs water. Both types of fiber are found in plants to varying degrees, and both are necessary to prevent constipation.

Natural Sources of Dietary Fiber

Soluble fiber can be found in oats, rye and barley; fruits such as bananas, apples, pears, berries and plums; vegetables such as broccoli, carrots, onions, sweet potatoes; and all kinds of beans. Insoluble fiber is found in the skins of plums, apples and potatoes as well as whole grain foods of all kinds and nuts and seeds, especially flax seed.

Additional Sources of Fiber

The best sources of dietary fiber for an optimal functioning of the digestive tract are found naturally in the foods we eat. However, in the society we live in, people generally want a quick fix, and there is always someone willing to provide it. Hence, there is an abundance of fiber supplements on the market. There are fiber supplements in tablet form and there are powders that can be mixed with liquid. Another option now available is prepared food with a high fiber content, such as high fiber cereal, nutrition bars and even yogurt.

Health Benefits

In addition to helping prevent constipation, a high-fiber diet provides other very important health benefits. Fiber helps you regulate your weight by contributing a feeling of fullness when you eat. Fiber also helps prevent hemorrhoids by keeping the intestines running smoothly. By helping eliminate toxins and maintaining pH levels, fiber helps prevent colorectal cancer. Fiber has also been proven to assist in preventing heart disease by helping reduce levels of bad cholesterol (LDL). Yet another important benefit of fiber is that it helps regulate the rate of sugar absorption by the body which helps you maintain a healthy weight and is particularly beneficial to people with diabetes.

Warning

It is recommended that you consume between 20 and 35 g of fiber every day, at least. Some natural sources of dietary fiber such as fruits and vegetables contain liquid in addition to the fiber. Whole grains, on the other hand, are dry. You may also decide to supplement the fiber you get from the food you eat with additional sources. Either way, bear in mind that you will need to consume a sufficient amount of liquid, water in particular (a minimum of eight glasses per day). The fiber must have liquid to absorb in order to make its way through the intestinal tract. Otherwise, you may get an effect opposite to what you are trying to achieve and end up constipated.