How can dietary fiber help alleviate constipation. What are the best high-fiber foods to include in your diet. How much fiber should you consume daily for optimal digestive health. What are effective strategies for increasing fiber intake gradually.

Understanding Constipation and Its Impact on Health

Constipation is a common digestive issue that affects millions of people worldwide. It’s characterized by infrequent bowel movements, difficulty passing stools, and a sensation of incomplete evacuation. While occasional constipation is normal, chronic constipation can lead to discomfort, pain, and potentially more serious health complications.

Symptoms of constipation may include:

• Passing fewer than three stools per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Feeling of incomplete evacuation
• Abdominal pain or bloating

Constipation can be caused by various factors, including a low-fiber diet, dehydration, lack of physical activity, certain medications, and underlying health conditions. One of the most effective ways to prevent and alleviate constipation is by incorporating high-fiber foods into your diet.

The Role of Dietary Fiber in Digestive Health

Dietary fiber plays a crucial role in maintaining digestive health and preventing constipation. Fiber is the indigestible part of plant-based foods that passes through the digestive system relatively intact. It adds bulk to the stool, softens it, and promotes regular bowel movements.

There are two main types of dietary fiber:

1. Soluble fiber: Dissolves in water and forms a gel-like substance in the gut. It helps slow digestion and can lower cholesterol and blood sugar levels.
2. Insoluble fiber: Doesn’t dissolve in water and adds bulk to the stool, helping it move through the digestive tract more quickly.

Both types of fiber are essential for maintaining a healthy digestive system and preventing constipation. The recommended daily intake of fiber varies depending on age and gender, but generally ranges from 25 to 31 grams per day for adults.

Top High-Fiber Foods to Combat Constipation

Incorporating a variety of high-fiber foods into your diet can help prevent and alleviate constipation. Here are some excellent sources of dietary fiber:

Fruits

• Berries (raspberries, strawberries, blueberries)
• Apples (with skin)
• Pears
• Oranges
• Prunes and raisins

Vegetables

• Broccoli
• Carrots
• Green peas
• Sweet potatoes
• Collard greens

Whole Grains

• Oatmeal
• Whole wheat bread and pasta
• Brown rice
• Bran flake cereals
• Quinoa

Legumes

• Lentils
• Black beans
• Kidney beans
• Chickpeas
• Soybeans

Nuts and Seeds

• Almonds
• Peanuts
• Pecans
• Chia seeds
• Flaxseeds

By incorporating these high-fiber foods into your daily meals, you can significantly increase your fiber intake and improve your digestive health.

Strategies for Increasing Fiber Intake Gradually

While increasing your fiber intake is beneficial for combating constipation, it’s important to do so gradually to avoid potential digestive discomfort. Here are some strategies to help you increase your fiber intake safely:

1. Start slow: Increase your fiber intake by 3-5 grams per day over a period of several weeks.
2. Stay hydrated: Drink plenty of water and other fluids to help the fiber work effectively.
3. Spread it out: Distribute your fiber intake throughout the day rather than consuming it all at once.
4. Choose whole foods: Opt for whole fruits, vegetables, and grains instead of fiber supplements.
5. Read labels: Check food labels to identify high-fiber options when grocery shopping.

By following these strategies, you can gradually increase your fiber intake without causing digestive discomfort or other side effects.

The Importance of Hydration in Constipation Prevention

While fiber is crucial for preventing constipation, it’s equally important to stay well-hydrated. Adequate fluid intake helps soften stools and makes them easier to pass. Here’s why hydration matters:

• Water helps dissolve waste products and aids in their elimination
• Proper hydration prevents the colon from absorbing too much water from stool
• Fluids help fiber work more effectively in the digestive system
• Staying hydrated can prevent dehydration-induced constipation

The amount of fluid you need depends on various factors, including your size, activity level, climate, and overall health. As a general guideline, aim to drink at least 8 glasses (64 ounces) of water per day, and more if you’re increasing your fiber intake or exercising regularly.

Foods to Avoid When Dealing with Constipation

While incorporating high-fiber foods is essential, it’s equally important to limit or avoid foods that can contribute to constipation. Here are some foods to watch out for:

• Processed foods: These often lack fiber and can slow digestion
• Dairy products: Some people may find that dairy contributes to constipation
• Red meat: High in fat and low in fiber, which can slow digestion
• Fried foods: Can be difficult to digest and may contribute to constipation
• Alcohol: Can lead to dehydration, which may worsen constipation
• Refined grains: White bread, pasta, and rice lack the fiber found in whole grains

By reducing your intake of these foods and focusing on high-fiber alternatives, you can help alleviate constipation and improve your overall digestive health.

Lifestyle Changes to Complement a High-Fiber Diet

While diet plays a crucial role in preventing and alleviating constipation, certain lifestyle changes can further support digestive health:

1. Regular exercise: Physical activity can help stimulate bowel movements and improve overall digestive function.
2. Establish a routine: Try to have bowel movements at the same time each day to help regulate your digestive system.
3. Don’t ignore the urge: When you feel the need to have a bowel movement, don’t delay. Ignoring the urge can lead to harder stools and constipation.
4. Manage stress: High stress levels can affect digestive function. Practice stress-reduction techniques like meditation or yoga.
5. Consider probiotics: These beneficial bacteria can support digestive health and may help alleviate constipation in some people.

By combining these lifestyle changes with a high-fiber diet, you can significantly improve your digestive health and reduce the risk of constipation.

When to Seek Medical Advice for Constipation

While dietary changes and lifestyle modifications can often alleviate constipation, there are instances when you should consult a healthcare professional. Seek medical advice if:

• Constipation persists for more than three weeks despite dietary changes
• You experience severe abdominal pain
• You notice blood in your stool
• You’re losing weight without trying
• You have persistent alternating bouts of constipation and diarrhea
• You have a family history of colon cancer or inflammatory bowel disease

A healthcare provider can help determine if there’s an underlying condition causing your constipation and recommend appropriate treatment options.

By understanding the role of dietary fiber in digestive health, incorporating high-fiber foods into your diet, staying hydrated, and making supportive lifestyle changes, you can effectively manage and prevent constipation. Remember to increase your fiber intake gradually and listen to your body. With patience and consistency, you can improve your digestive health and overall well-being.

Eating, Diet, & Nutrition for Constipation

What should I eat and drink if I’m constipated?

Eat enough fiber. Drink plenty of liquids to help the fiber work better.

Fiber

Depending on your age and sex, adults should get 25 to 31 grams of fiber a day.⁴ Older adults sometimes don’t get enough fiber because they may lose interest in food.

Talk with a health care professional, such as a dietitian, to plan meals with the right amount of fiber for you. Be sure to add fiber to your diet a little at a time so your body gets used to the change.

Good sources of fiber are

• whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals
• legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
• fruits, such as berries, apples with the skin on, oranges, and pears
• vegetables, such as carrots, broccoli, green peas, and collard greens
• nuts, such as almonds, peanuts, and pecans

Plenty of water

You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass.

Drinking enough water and other liquids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help you avoid getting constipated. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.

Talk with a health care professional to plan meals with the right amount of fiber for you.

What should I avoid eating or drinking if I’m constipated?

To help prevent or relieve constipation, avoid foods with little to no fiber, such as

• chips
• fast food
• meat
• prepared foods, such as some frozen meals and snack foods
• processed foods, such as hot dogs or some microwavable dinners

References

[4] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020(PDF, 10. 3 MB). 8th ed. Published December 2015. Accessed May 1, 2018.

Nutrition Tips for Relieving Constipation

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It’s a taboo subject but something that many people suffer from. Constipation, sometimes referred to as irregularity, is a problem with bowel movements. Symptoms may include difficulty passing stools and a feeling that not all of your stool has passed. Stools can be hard, dry, or lumpy and less frequent. If you have less than three bowel movements a week, a healthcare provider might diagnosis you with constipation.

The good news: Making smart food choices and adopting good habits can make a difference. Foods high in fiber may help keep your bowels working regularly.

Choose a Variety of Foods with Dietary Fiber

Dietary fiber may help promote health in a variety of ways. Fiber may help manage both cholesterol and blood glucose levels. Fiber may also speed up the transit of stool through the digestive system, which can help keep you regular.

The daily recommendation for dietary fiber is 14 grams for every 1,000 calories, which is about 25 grams for women and 31 grams for men per day.

Sources of dietary fiber include:

• Fruits, such as blueberries, raspberries, strawberries, pears, apples with skin on, prunes (dried or stewed) and raisins.
• Unsalted nuts and seeds, such as almonds, peanuts, pecans and walnuts, as well as pumpkin, sunflower, flax and chia seeds.
• Vegetables, such as green peas, broccoli, sweet potato, winter squash and pumpkin.
• Whole grain foods such as brown rice, whole grain bread and rolls, whole grain pastas, wheat bran and bran cereals.

In contrast, a low fiber eating pattern may contribute to constipation. Foods low in dietary fiber include refined grains, such as white bread and rolls, white rice, spaghetti and other pastas, cereals and baked goods made from white flour.

Become a Label Reader

The amount of fiber in foods is included on the food label under the “Carbohydrates” heading. Your goal is to eat 100% of the recommended daily value of fiber. When selecting products:

• Aim for foods with over 5% daily value dietary fiber per serving.
• High fiber foods contain 20% or more dietary fiber per serving.

Learn more about how to read food labels.

Increase Your Fiber Intake Slowly

Adding fiber too quickly may cause abdominal discomfort. If you have not been eating foods high in fiber, slowly increase your fiber intake.

Increase your fiber intake slowly across five days. Be careful not to increase it by more than 5 grams each day. Follow this practice until reaching your desired intake.

Pair High Fiber Foods with Fluids

Drink plenty of water or other unsweetened beverages throughout the day. Fluids help keep your stool soft, which makes them easier to pass. Including prune juice in your daily eating plan may also help keep you regular. Starting the day with a warm beverage can be helpful, too.

If you don’t consume enough fluids, high fiber foods may increase your risk of constipation. How much fluid you need depends on many factors including your age, gender, activity level and the climate where you live.

Get Moving

Being active may also help to keep your bowel movements regular. Individuals who do not participate in regular physical activity may be more likely to become constipated. Short, 10 to 15 minute walks after each meal can help keep your bowels working normally.

Seek Help, If Constipation Persists

Constipation might lead to uncomfortable bloating and reduce your appetite. If your constipation is not going away, contact your healthcare provider. Ask if an over the counter medicine such as a stool softener or laxative may be helpful for you.

If your healthcare provider feels your constipation is related to your eating style, ask for a referral to a registered dietitian nutritionist (RDN). An RDN can help you identify ways to increase your fiber intake and develop a meal plan that meets your individual needs.

To find an RDN, check out the Academy’s online Find a Nutrition Expert tool.

10 Foods That Relieve Constipation

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Let’s get real: sometimes, no matter how hard you try, you just can’t poop! No need to be shy—we’ve all been there at least a few times before—so we know that eventually, things will smooth out. Occasionally struggling to go number two is uncomfortable but is usually caused by minor things like inactivity, dehydration, or not getting enough fiber. Getting regular exercise and drinking plenty of fluids is key to keeping your entire digestion system running smoothly, but there are certain foods that can also help prevent or relieve constipation. Here, nutritionists share their top picks to help you go.

Note: If you experience two or more of the following symptoms for three months—regularly skipping bowel movements (having only three or less a week), hard or lumpy stools, or feeling like you have to strain to empty your bowels when you do go—that’s chronic constipation, and you should see a doctor to rule out more serious causes such as an intestinal blockage, cancer, or nerve-related conditions like multiple sclerosis or Parkinson’s disease.

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1

Berries

“Fiber supports good digestion, and berries, especially raspberries and blackberries, top my list for high fiber fruit,” says Marisa Moore, R.D.N., a registered dietitian nutritionist in Atlanta, Georgia. Both berries clock in at about 8 grams of fiber per cup (plus they’re high in water for extra constipation-fighting power), so add them to your smoothie, oatmeal, or enjoy alone as a sweetly tart snack.

RELATED: The Best High-Fiber Snacks, According to a Registered Dietitian

2

Coffee

If you find yourself racing to the bathroom after your morning cup of joe, there’s a reason for that—”coffee poops” are actually a thing. “Coffee contains a number of compounds that stimulate the bowels and can even result in a laxative-like effect for some people,” says Moore.

4

Prunes

Grandma was onto something when she ate dried prunes to help her go. “Prunes contain insoluble fiber, which is a type of fiber that pulls water into your colon to add bulk to our stool, making it easier to go, as well as sorbitol, a sugar alcohol that speeds up bowel movements,” says Elizabeth Shaw, M.S., R.D.N., owner of Shaw Simple Swaps.

5

Broccoli

Ever wondered why broccoli sometimes smells a little stinky? That’s thanks to sulforaphane, a compound that can cause a little odor, but more importantly, may help prevent overgrowth of intestinal microorganisms that can interfere with healthy digestion, says Rissetto.

6

Pulses

Beans, peas, lentils, chickpeas—these legumes are collectively known as pulses, and they’re a great choice for constipation prevention and relief. “These are my go-to high fiber foods because some, like lentils, can pack as much as 15 grams of fiber per cup,” says Moore. “Add lentils to soups, curries, and salads, or go with black beans as a side dish or plant-based burger. And this is a fun trick I love to roast chickpeas in the oven until crunchy and then eat them on a salad or alone as a snack.”

7

Artichokes

This veggie fights constipation twofold—it’s high in fiber and also contains inulin, a type of prebiotic that feeds good gut bacteria. “When your GI system is in harmony, constipation is more likely to stay at bay,” says Shaw.

8

Figs

Your next cheese board may offer more than tasty bites. “Just three to five figs (depending on size) dish up about 5 grams of fiber,” says Moore. Besides being the perfect cheese pairing, figs are also a great way to sweeten baked goods or add sweetness to a salad, Moore adds—all while helping with constipation.

9

Pears

This fruit is an underrated fiber superstar. “A medium pear offers about 5.5 grams of fiber, plus they’re delicious,” says Shaw.

10

Spinach

Popeye’s favorite food can also help you poop. Spinach contains fiber and magnesium, a mineral that helps stimulate bowel movements by drawing water into the intestines.

Alyssa Jung
Senior Editor
Alyssa is a senior editor for the Hearst Lifestyle Group Health Newsroom, supporting Prevention, Good Housekeeping, and Woman’s Day.

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Eating Fiber to Manage Constipation While on a Gluten-Free Diet

Managing constipation by adding fiber into your gluten-free diet can be a helpful way to ease the discomfort of constipation. Learn what fiber is, how much fiber you should eat every day and how you can add fiber to your gluten-free diet.

What is fiber?

Fiber is a nutrient in food that helps keep your stomach and intestines healthy. Fiber comes from plants, like wheat, bran, vegetables and fruits. Fiber has many important jobs in your body. Fiber helps move food through your stomach and intestines and helps make stools easier to pass. It also helps you pass stool more regularly.

How much fiber should I eat?

The amount of fiber you should eat depends on your age. Fiber is counted in grams. See the charts below to see how many grams of fiber you should eat every day.

Male

Female

How can I add fiber to my diet?

Look for foods that have 3 or more grams of fiber per serving. Fiber is also called dietary fiber.
Image courtesy of Wikicommons.

There are many ways you can add fiber to your diet. Make sure to add fiber into your diet slowly over the course of a few weeks. This will help you feel less bloated and gassy. See the back of this handout for a food and fiber list.

Here are some suggestions on how to add fiber to your diet:

• Look for food that has 3 or more grams of fiber per serving. You can find this on the nutrition label.
• Build your diet around fresh fruits, vegetables, dried beans and lentils, peas, plain nuts and nut butters.
• Serve gluten-free whole grains, like quinoa, buckwheat, amaranth, millet and teff.
• Use almond flour in recipes instead of white flower.
• Serve beans as a side with meals.
• Sprinkle chia seeds, ground flaxseed or bran on food.

Which gluten-free foods have enough fiber to ease constipation?

There are many types of gluten-free foods with fiber to help ease your constipation. Here are boxes that show you how much fiber is in different foods. All of the foods are made from plants, like wheat, vegetables and fruits because fiber is found only in plants.

Grains

• 1 ounce of corn bread (22g)
• 1 ounce of gluten-free oat bran (12g)
• 1 ounce of rice bran (6g)
• ¼ cup of cooked amaranth (6g)
• 1 cup of cooked buckwheat (5g)
• ½ cup of uncooked, gluten-free oatmeal (4g)
• 3 cups of air-popped popcorn (4g)
• 1 cup of brown rice (4g)
• 1 cup of wild rice (3g)

Fruits

• 1 ounce of blackberries (8g)
• 1 cup of raspberries (8g)
• 1 medium pear with skin (6g)
• 1 medium apple with skin (4g)
• 1 cup of blueberries (4g)
• 1 cup of strawberries (3g)
• 4 dried figs (3g)
• 1 medium orange (3g)
• ½ cup of prune puree (3g)

Vegetables

• 1 cup of frozen peas (14g)
• 1 cup of cooked acorn squash (9g)
• ½ of a medium avocado (9g)
• 1 cup of cooked brussel sprouts (6g)
• 1 cup of frozen edamame (6g)
• 1 cup of cooked cauliflower (5g)
• 1 cup of cooked broccoli (5g)
• 1 cup of cooked spinach (4g)
• 1 medium sweet potato with skin (4g)
• 1 cup of cooked zucchini squash (3g)

Beans, Nuts, and Seeds

• 1 cup of navy beans (19g)
• 1 cup of cooked lentils (16g)
• 1 cup of kidney beans (16g)
• 1 cup of black beans (15g)
• 1 cup of pinto beans (15g)
• 1 cup of garbanzo beans (12g)
• 1 ounce of flaxseed (8g)
• 1 ounce of almonds (4g)
• ½ cup of pumpkin seeds (4g)

What else can I do to ease my constipation?

There are many things you can do to help ease your constipation. Here are a few suggestions:

• Drink lots of water! Water will help your body process fiber faster.
• Drink pear or prune juice. These juices help stool (stool) move faster through your body.
• Get enough exercise. Children should get at least 60 minutes (1 hour) of exercise every day. Teens and adults should get at least 150 minutes (2.5 hours) of exercise every week. Exercising helps increase and regulate how often you pass stool.
• If you takes supplements, talk to your doctor to see if any of the supplements can make constipation worse. Certain supplements, like iron or calcium, can make constipation worse.

Did you know?

There are other health benefits to fiber. It reduces the risk of developing heart disease, diabetes, obesity and diverticular disease, a disease that affects the colon.

I eat tons of fibre. So why am I constipated?

THE QUESTION

What can I do to have more bowel movements? I eat a high-fibre diet filled with whole grains and lots of fruits and vegetables, but I only have movements once every two days. Am I constipated? What am I doing wrong?

THE ANSWER

Having a bowel movement every two days does not necessarily mean you are constipated. Normal bowel frequency varies widely between people. However, if you normally have one every day – or you have difficulty passing stools – then you are probably experiencing constipation.

How much fibre do I need?

The fact you eat plenty of whole grains and fruits and vegetables is great. But you may not be getting as much fibre as you think – or the right type

• Women aged 19 to 50 need 25 grams of fibre each day and men need 38 grams.
• After 50, women require 21 gram of fibre each day and men require 30 grams.

What type of fibre should I be eating?

The kind of fibre that helps treat and prevent constipation is called insoluble fibre. It’s found in wheat bran, whole grains, certain fruits and vegetables, and nuts and seeds. In the intestinal tract, insoluble fibre retains water, helping to form larger, heavier and softer stools that are easy to pass.

• For breakfast, have half to one cup of 100-per-cent bran cereal (12 to 24 grams of fibre). Do this most days of the week. If you don’t want to eat an entire bowl of bran, mix a half-cup of bran cereal into your usual cereal. You can also add bran cereal to smoothies.
• Make sure you eat a bran cereal made from wheat bran (e.g. Kellogg’s All Bran Original, Fibre One Original), not psyllium. Pysllium, a soluble fibre, functions differently in the body than insoluble fibre, making it less effective at treating constipation. In fact, increasing your intake of soluble fibre can make you feel worse by causing you to feel bloated.

Assess your daily water intake, too. Fibre needs water to do its job properly, so not drinking enough fluids can contribute to constipation. Drink 2.2 to three litres of fluid each day. Drink one to two cups of water with high-fibre meals.

Some people find prunes help keep them regular. Prunes contain dihydroxyphenyl isatin, a natural compound that has laxative properties. Eat four dried or stewed prunes as a snack. Or, add prune juice to your diet. For a morning bowel movement, drink six ounces of prune juice at bedtime. If the evening is preferred, drink prune juice at breakfast.

You might also consider taking a daily probiotic supplement. There is some evidence that probiotics – live bacteria naturally present in the digestive tract – may improve constipation, at least in people with irritable bowel syndrome. Look for a supplement that contains both lactobacillus and bifidobacteria strains.

One final tip: As much as possible, try to eat at regular intervals during the day. Sticking to a regular schedule helps to promote bowel motility.

Leslie Beck, a registered dietitian, is the national director of nutrition at BodyScience Medical. She can be seen every Thursday at noon on CTV News Channel’sDirect (www.lesliebeck.com).

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12 Best High-Fiber Foods to Eat for Constipation

Have you ever had those days where every trip to the toilet seems like a tug-of-war between you and your stomach, where you push, strain, and groan, but it all seems futile? Then you already have an idea of what constipation is.

In this post, we’ll discuss how fiber helps with constipation, and examples of high fiber foods for constipation.

What is constipation?

Constipation is a reduction in bowel movement or difficulty passing stools. Defining constipation is a little tricky because bowel habits vary with individuals. 

Notwithstanding, the medical community considers constipation to be bowel movements fewer than three times in a week. The severity of symptoms can vary with individuals.

What are the

causes of constipation?

Lifestyle choices

• Eating fiber-deficient meals
• Dehydration
• Stress
• Physical inactivity
• Taking large amounts of milk

Medications

• Narcotics: codeine, hydromorphone
• NSAIDs (Nonsteroidal Anti-Inflammatory Drugs): Ibuprofen, Naproxen
• Blood pressure drugs: Beta-blockers, Calcium channel blockers
• Anticonvulsants: Phenytoin

Health conditions

• Pregnancy
• Irritable Bowel Syndrome
• Diabetes
• Ulcer

How does fiber impacts constipation?

Dietary fiber is the non-digestible carbohydrate in plants. There are two types – soluble fiber and insoluble fiber. 

Both types can help to treat and prevent constipation, but they do it differently.

Soluble fiber traps moisture in stool, making the stool larger and softer, which in turn facilitates its movement through the colon.

Insoluble fiber, on the other hand, bulks up stool, and this makes it move through the intestines faster.

Although your body cannot digest fiber, it is essential in your diet. Eating fiber-rich foods can not only relieve constipation, but it can also prevent it altogether.

Several studies have proven the use of fiber in relieving constipation. One of those studies has even shown that fiber to be as effective as laxatives in children with constipation.

High-fiber foods for constipation

1.

Pulses

Pulses, like beans, peas, lentils, are rich in fiber. You can add them to your diet in many different ways, and they are also cheap too.

A cup of beans (182 grams) contains close to 80% of the recommended daily intake (RDI) of fiber. 99 grams of lentils, a half-cup, will meet 31% of your RDI.

Pulses have both soluble and insoluble fibers. This implies that they can relieve constipation by bulking up stool, and by softening the stool to ease its movement in the colon.

2.

Kiwi

Kiwis are very useful in fighting constipation. A kiwifruit, on the average, will supply nine percent of the RDI of fiber.

Several studies have proven the efficacy of kiwi in fighting constipation. Kiwi was shown to increase the frequency and ease at which bowels are passed in one such study.

Kiwi also has an enzyme known as actinidine, which is also believed to help in the fight against constipation.

3.

Pears

An average pear, when eaten with the skin, can provide between five and six grams of dietary fiber. This calculates to around 22% of the RDI of fiber.

Pears can be used in a variety of ways, meaning you will have little problem incorporating it into your diet. They are also perfect for babies with constipation.

There’s more. Pears are also rich in fructose and sorbitol, which can also help to alleviate constipation.

4.

Kefir

Kefir, like many other dairy products, is a probiotic. Probiotics contain microorganisms that can help to soften stool and improve overall gut health. 

A study over four weeks, showed that people who drank 500 ml of kefir after their meals in the morning and evening had improvements in the frequency of their stools and needed fewer laxatives.

5.

Prunes

Prunes are the dried form of plums. Fresh plums are not as rich in fiber as prunes, with prunes having as much as 12 grams of fiber per cup.

Prunes help to alleviate constipation in several different ways. They have both insoluble and soluble fiber, which both help to relieve constipation by bulking up the weight of stool.

They also contain sorbitol and some phenolic compounds that help to relieve constipation. This makes it one of the best high fiber foods to ease constipation.

6.

Apples

You can get as much as 17% of the recommended daily fiber intake in a medium-sized apple. Apples have both soluble and insoluble fiber.

The soluble fiber in apples, present in the form of pectin, is fermented by microorganisms in the gut to short-chain fatty acids, which improve water retention in the stool and also make stool move faster in the gut. 

There you have it, another reason to have an apple a day.

7.

Whole-grain bread

Whole grains are rich in fiber. Rye bread and wheat bread, in particular, are two of the best ways whole grains are taken as bread to relieve constipation.

They both help to bulk up the stool to facilitate easy movement in the colon. Although, studies have shown that rye bread is better at alleviating constipation than wheat bread.

8.

Greens

Some greens, like spinach and broccoli, are excellent sources of fiber. They help to bulk up and increase the weight of stools.

4.3 grams or a cup of cooked spinach can give you as much as 17% of your RDI of fiber, while 150 grams of broccoli will supply about 16%.

These greens are also rich in vitamin C and vitamin K.

9.

Sweet Potato

Sweet potatoes are rich in fiber. The bulk of fiber found in sweet potato is insoluble, like cellulose, but they also contain pectin, which is a soluble fiber. 

Pectin, lignin, and cellulose are all important in increasing the weight of stools to make them move easily in the colon. 

Studies have also confirmed the use of sweet potatoes in relieving constipation.

You can easily add sweet potatoes to your diet because of the variety of ways you can eat them – mashed, roasted, steamed, you just name it.

10.

Flaxseeds

Flaxseeds are natural laxatives, so their use in the treatment of constipation is not surprising. They are rich in both soluble and insoluble fiber.

One tablespoon of whole flaxseeds, both brown and golden, will supply about eleven percent of your recommended daily fiber intake. Flaxseeds are also rich in antioxidants and omega-3 fatty acids. 

You can add them to smoothies, salads, or use their oil in meals.

11.

Figs

Figs are excellent sources of fiber. Half a cup of dried figs can meet as much as 30% of your daily needs of fiber.

Several studies have been conducted on both humans and dogs to show the effectiveness of figs in increasing stool weight and consistency.

Figs also contain the enzyme fiacin that also assists in alleviating constipation. 

12.

Water

Well, you weren’t exactly expecting to see water on this list, were you? But it only makes sense to have it on here.

Constipation occurs when the colon absorbs too much water from stool, and that may occur when an individual is dehydrated.

It’s always important not to overlook the ‘little’ things like drinking enough water.

Takeaway

You don’t always have to turn to medications when you have constipation. Many times, you can prevent it altogether with a healthy diet. Eat these high-fiber foods we’ve discussed to ease constipation.

Note, though, that if your constipation lasts longer than three weeks, you should seek medical attention.

High Fiber Diet for Constipation, Hemorrhoids and Fissures | Colon and Rectal Surgery

What is Fiber?

Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream.

The Importance of Dietary Fiber

Fiber (also called roughage or bulk) promotes the wavelike contractions that keep food moving through the intestine. Also, high-fiber foods expand the inside walls of the colon. This eases the passage of waste. Fibrous substances pass through the intestine undigested. They also absorb many times their weight in water, resulting in softer, bulkier stools, that passes through the bowel easily and quickly. Because of this action, some digestive tract disorders may be avoided, halted, or even reversed simply by following a high-fiber diet. A softer, larger stool helps prevent constipation and straining. This can help avoid or relieve hemorrhoids and fissures. More bulk means less pressure in the colon, which is important in the treatment of irritable bowel syndrome and diverticulosis (defects in the weakened walls of the colon). In addition, fiber appears to be important in treating diabetes, elevated cholesterol, colon polyps, and cancer of the colon.

How much fiber should I eat?

Adults should eat 20 to 35 grams of dietary fiber per day. You can meet this goal by eating a well-balanced diet containing a variety of foods such as two servings of fruits, three servings of vegetables, and three or more servings of whole-grain breads or cereals. You may also benefit from a fiber supplement, such as Metamucil or Benefiber. Remember to increase the dietary fiber in your diet gradually to avoid bloating and gassiness, and to drink plenty of fluid (8 cups per day) to avoid constipation.

High Fiber Foods

90,000 17 best foods for constipation

About 14% of people experience chronic constipation at some point.

Symptoms include having a bowel movement less than three times a week, straining, lumpy or hard stools, feeling of not emptying completely, feeling full or unable to defecate.

The type and severity of symptoms can vary from person to person. Some people rarely experience constipation, while for others it is a chronic condition.

Constipation has many causes, but it is often the result of the slow movement of food through the digestive system.

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This may be due to dehydration, poor diet, medication, illness, diseases affecting the nervous system, or mental disorders.

Fortunately, certain foods can help relieve constipation by increasing volume, softening stools, decreasing bowel transit time, and increasing stool frequency.

Here are 17 foods to help relieve constipation and maintain regularity.

1. Prunes

Dried plums, known as prunes, are widely used as a natural remedy for constipation.

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They are high in fiber, almost 3 grams of fiber per ¼ cup (40 grams) serving. That’s 12% of the American Heart Association’s recommended daily fiber intake.

The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which can increase bulk.Meanwhile, the soluble fiber in prunes is fermented in the colon to form short-chain fatty acids, which can also increase stool weight.

In addition, prunes contain sorbitol. This sugar alcohol is poorly absorbed by the body, as a result of which water enters the colon and a small number of people show a laxative effect.

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Finally, prunes also contain phenolic compounds that stimulate beneficial intestinal bacteria.This is thought to contribute to their laxative effect.

One older study of 40 people with chronic constipation found that consuming 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared to treatment with psyllium, a type of dietary fiber.

You can enjoy prunes alone or in salads, cereals, oatmeal, baked goods, smoothies and savory stews.

Summary: Prunes are rich in fiber, sorbitol and intestinal phenolic compounds that can help treat constipation.

2. Apples

Apples are rich in fiber. One medium-sized apple with skin (about 200 grams) contains 4.8 grams of fiber, which is 19% of the RDA.

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Although most of this fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of dietary fiber called pectin.

In the intestine, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can draw water into the colon, softening stools and shortening intestinal transit time.

One study in 80 people with constipation found that pectin accelerated bowel movement, improved constipation symptoms, and increased the number of beneficial bacteria in the intestines.

Another older animal study showed that rats fed apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation.

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Apples are an easy way to increase the fiber content in your diet and relieve constipation.You can eat them whole or chop them to add to salads or baked goods. Granny Smith apples are especially high in fiber.

Summary: Apples contain pectin, a type of soluble fiber that can soften stools and help move them through the digestive tract.

3. Pears

Pears are another fruit rich in fiber, the average fruit contains about 5.5 grams of fiber (about 178 grams). That’s 22% of the RDA for fiber.

In addition to the benefits of fiber, pears are particularly rich in fructose and sorbitol compared to other fruits.

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Fructose is a sugar that some people do not digest well. This means that some of them go to the colon, where they draw in water through osmosis, stimulating bowel movements.

Pears also contain sorbitol sugar alcohol. Like fructose, sorbitol is poorly absorbed by the body and acts as a natural laxative, removing water into the intestines.

You can include pears in your diet in a variety of ways. Eat them raw or cooked, with cheese, or add to salads, savory dishes, and baked goods.

Summary: pears are rich in fiber and contain natural laxatives such as fructose and sorbitol.

4. Kiwi

One kiwi (about 75 grams) contains about 2.3 grams of fiber, which is 9% of the RDA.

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In one study, 19 healthy adults consumed a kiwi-based supplement for 28 days.The researchers found that this led to a significant increase in the number of daily bowel movements compared to the control group.

Another study found that eating two kiwis per day for 2 weeks was associated with more frequent bowel movements and looser bowel movements in 11 healthy adults.

In addition, a 2010 study gave 54 people with irritable bowel syndrome two kiwis per day for 4 weeks. At the end of the study, participants reported an increased frequency of bowel movements and faster passage through the colon.

It is believed that not only kiwi fiber fights constipation. An enzyme known as actinidin is thought to be responsible for the positive effects of kiwi fruit on bowel motility and bowel habits.

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Kiwi can be eaten raw. Simply peel them or cut them in half and take out the green pulp and seeds. They are a great addition to fruit salads and can be added to smoothies to increase fiber.

Summary: Kiwis are a good source of fiber and contain actinidin, an enzyme that can improve bowel motility and relieve constipation.

5. Figs

Figs are a great way to increase your fiber intake and promote healthy digestion.

One medium raw fig (about 50 grams) contains 1.5 grams of fiber. What’s more, just half a cup (80 grams) of dried figs contains 7.9 grams of fiber, which is almost 32% of the RDA.

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An earlier study in dogs examined the effects of fig paste on constipation for 3 weeks. Fig paste has been found to increase stool mass and shorten intestinal transit time.

Another study of 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped to speed up passage through the colon, improve stool consistency, and relieve stomach discomfort.

Interestingly, figs contain an enzyme called ficin, which is similar to the enzyme actinidin found in kiwi. It is believed that this may contribute to its positive effects on bowel function, along with its high fiber content.

Figs are a delicious snack in their own right and go well with both sweet and savory foods. They can be eaten raw, cooked, or dried and go well with cheese and game meats, as well as pizzas, pastries, and salads.

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Summary: Figs can help increase your fiber intake and contain ficin, an enzyme that can promote regularity.

6. Citrus fruits.

Citrus fruits such as oranges, grapefruits and tangerines are a refreshing snack and a good source of fiber.

For example, one orange (about 154 grams) contains 3.7 grams of fiber, which is 15% of the RDA.Meanwhile, one grapefruit (about 308 grams) contains almost 5 grams of fiber, which is 20% of your daily needs.

Citrus fruits are also rich in soluble fiber pectin, especially their rind. Pectin can speed up passage through the colon and reduce constipation.

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In addition, citrus fruits contain a flavanol called naringenin, which may contribute to their positive effects on constipation.

Animal studies have shown that naringenin increases the secretion of fluid into the colon, causing a laxative effect. However, more human studies are needed.

For maximum fiber and vitamin C, eat citrus fruits fresh. Oranges and tangerines are a convenient snack, and grapefruit pairs well with salad or cut in half for breakfast.

Summary Citrus fruits like oranges, grapefruits, and tangerines are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin.

7. Spinach and other greens.

Greens such as spinach, Brussels sprouts and broccoli are not only rich in fiber, but also rich in folate and vitamins C and K.

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These greens helps increase stool volume and weight, making it easier for them to pass through the intestines.

One cup (180 grams) of cooked spinach contains 4.7 grams of fiber, or 19% of the RDA.

To include spinach in your diet, try adding it to a pie, pie, or soup. Baby spinach or tender greens can be added raw to salads or sandwiches to increase fiber.

Brussels sprouts are also very healthy: just 5 sprouts contain 14% of your daily fiber requirement and only 41 calories.

They can be boiled, steamed, grilled or baked and enjoyed hot or cold.

Meanwhile, just one cup (91 grams) of broccoli contains 2.4 grams of fiber.This is equivalent to 10% of the RDA for fiber.

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It can be prepared and added to soups and stews, and eaten raw in salads or as a snack.

Bottom Line: Greens like spinach, Brussels sprouts and broccoli are rich in fiber, which helps increase stool volume to maintain regularity.

8.Jerusalem artichoke and chicory.

Jerusalem artichoke and chicory belong to the sunflower family and are important sources of the soluble fiber known as inulin.

Inulin is a prebiotic, which means it helps stimulate the growth of bacteria in the intestines, contributing to the health of the digestive system. This is especially beneficial for bifidobacteria.

A review of studies on inulin and constipation showed that inulin increases stool frequency, improves stool consistency, and shortens bowel transit time.It also has a mild swelling effect by increasing the bacterial mass in the stool.

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A recent study of 44 constipated healthy adults found that taking 12 grams of chicory inulin daily increases stool frequency and softness.

Jerusalem artichoke is tubers with a nutty flavor. You can find them in most supermarkets, sometimes under the name “sun fishing rods” or “Jerusalem artichoke”. They can be fried, steamed, boiled, or ground.

Chicory root is not often found in supermarkets, but in its ground form, it has become a popular alternative to coffee.

Summary: Jerusalem artichoke and chicory contain a prebiotic called inulin, which can improve gut health and improve stool frequency and consistency.

9. Artichoke

Scientific research shows that artichokes have a prebiotic effect to promote intestinal health and regularity.

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Prebiotics are non-digestible carbohydrates such as inulin that feed the good bacteria in the gut, increasing their numbers and protecting against the growth of harmful bacteria.

One earlier study found that people who ate 10 grams of fiber extracted from artichokes every day for 3 weeks had more beneficial bifidobacteria and lactobacilli. It was also found that the level of harmful bacteria in the intestines decreased.

In addition, prebiotics have been found to increase stool frequency and improve stool consistency in people with constipation.

Cooked artichokes can be eaten hot or cold. The outer petals can be removed and the fleshy portion can be eaten with a sauce or dip.The artichoke core can be scooped out and cut into pieces.

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Summary: Artichokes contain prebiotics, such as inulin, that can increase the number of beneficial bacteria in the gut to increase stool frequency and consistency.

10. Rhubarb

Rhubarb is a leafy plant well known for its intestinal stimulating properties.

It contains a compound known as sennoside A, better known as senna, a popular herbal laxative.

A study in rats showed that rhubarb sennoside A reduced levels of aquaporin 3, a protein that regulates the movement of water in the intestines.

A lower level of aquaporin 3 means less water moves from the colon back into the bloodstream, which makes stools softer and aids bowel movements.

In addition, 1 cup (122 grams) of rhubarb contains 2.2 grams of dietary fiber, which provides 9% of the RDA for fiber.

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Rhubarb leaves can not be eaten, but the stems can be cut and boiled. Rhubarb has a tart taste and is often sweetened and added to tarts, tarts, and crumbs. It can also be added to oatmeal or cereal for a fiber-rich breakfast.

Summary: Rhubarb is high in fiber and contains sennoside A, a compound that helps soften stools and promote bowel movement.

11. Sweet potatoes.

Sweet potatoes are high in fiber, which can help relieve constipation.

One medium sweet potato (about 150 grams) contains 3.6 grams of fiber, which is 14% of the RDA.

Sweet potatoes contain mainly insoluble fiber in the form of cellulose and lignin. They also contain soluble fiber pectin.

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Insoluble fiber can promote bowel movement by increasing the volume and weight of stools.

One study looked at the effects of sweet potatoes on people undergoing chemotherapy, which can cause constipation.

After just 4 days of consuming 7 ounces (200 grams) of sweet potatoes per day, participants experienced an improvement in constipation symptoms and reported less stress and discomfort compared to a control group.

Sweet potatoes can be fried, steamed, boiled or ground. It can also be used in any recipe that calls for regular potatoes.

Summary Sweet potatoes are a great source of insoluble fiber, which can increase stool volume and prevent constipation.

12. Beans, peas and lentils.

Beans, peas and lentils, also known as legumes, are one of the cheapest high fiber food groups you can include in your diet.

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For example, 1 cup (182 grams) of cooked navy beans used for baked beans contains a whopping 19.1 grams of fiber, which is 76% of the RDA.

Plus, just half a cup (99 grams) of cooked lentils contains 7.8 grams of fiber, which meets 31% of your daily needs.

Legumes contain a mixture of both insoluble and soluble fiber. This means they can relieve constipation by increasing stool volume and weight, and softening it to make it easier to pass.

To include more pulses in your diet, try adding them to soups, mixing them to make healthy sauces, including salads, or adding them to minced meat for bulk and flavor.

Summary: Legumes such as beans, peas and lentils contain both soluble and insoluble fiber, which can help soften and increase stool volume.

13. Chia Seeds

Chia Seeds are one of the highest fiber foods available. Just 1 ounce (28 grams) of chia seeds contains 9.8 grams of fiber, which meets 39% of your daily needs.

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The fiber in chia is 85% insoluble fiber and 15% soluble fiber.

Chia forms a gel on contact with water. In the intestines, it can help soften the stool and make it easier to pass.

What’s more, chia can absorb up to 12 times its weight in water, which helps increase stool volume and weight.

Chia seeds are very versatile and can be added to many foods, dramatically increasing their fiber content without too much effort.

They are great for sprinkling on cereals, oats or yoghurt. You can also add them to smoothies or vegetable juice, or mix them into sauces, salad dressings, baked goods, or desserts.

Summary: Chia seeds are rich in soluble fiber, which forms a gel-like consistency in the digestive tract, softening and facilitating the passage of stools.

14. Flaxseed

Flaxseed has been used for centuries as a traditional remedy for constipation due to its natural laxative effect.

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In addition to many other health benefits, flax seeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid.

Just 1 tablespoon (9 grams) of whole flaxseed contains 2.5 grams of fiber, which is 10% of your daily needs.

One 2012 study in mice showed that those who received a diet supplemented with flaxseed had reduced transit time through the small intestine and increased stool mass and frequency.

Researchers hypothesize that insoluble fiber acts like a sponge in the colon, retaining water, increasing volume and softening stool.Meanwhile, soluble fiber promotes bacterial growth by adding bulk to the stool.

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In addition, bacterial fermentation of soluble fiber produces short-chain fatty acids that increase motor skills and stimulate intestinal motility.

Interestingly, researchers hypothesized that the laxative effect of flaxseed may be due to its oil content, which may have lubricating properties.

You can eat flaxseed with cereal and yogurt, or use it in muffins, breads and cakes.

However, not everyone should eat flaxseed. Pregnant and lactating women are often advised to exercise caution when using flaxseed, although more research is needed.

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Summary: Flax seeds are rich in both soluble and insoluble fiber and can increase the growth of beneficial bacteria in the intestines.

15. Whole grain rye bread.

Rye bread is a traditional bread in many parts of Europe, rich in dietary fiber.

Two slices (about 64 grams) of whole grain rye bread contains 3.7 grams of dietary fiber, which is 15% of the RDA.

Research has shown that rye bread is more effective for constipation than regular wheat bread or laxatives.

One 2010 study of 51 constipated adults examined the effects of eating 8.5 ounces (240 grams) of rye bread daily.

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Participants who ate rye bread had an average gut transit time of 23% less than those who ate wheat bread. They also had softened stools and more frequent and easier bowel movements.

Rye bread can be used instead of regular white wheat bread. It is usually denser and darker than regular bread and has a stronger flavor.

Summary: Whole grain rye bread is a good source of fiber and has been shown to increase bowel movements as well as shorten bowel transit time.

16. Oat bran

Oat bran is the fiber-rich outer shell of oat grains.

It has significantly more fiber than commonly used oatmeal. One third of a cup (31 grams) of oat bran contains 4.8 grams of fiber, compared to 2.7 grams in oatmeal.

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Although more research is needed, two earlier studies showed positive effects of oat bran on bowel function.

First, one study from the United Kingdom found that consuming two oat bran cookies per day significantly improved the frequency and consistency of bowel movements and reduced pain in participants aged 60–80 years.

Another study of nursing home residents in Austria found that adding 7-8 grams of oat bran to their diet per day led to a significant reduction in laxative use.

Oat bran can be easily combined with muesli and baked into bread or muffins.

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Summary: Oat bran is packed with fiber and has been shown in some earlier studies to improve bowel function and reduce constipation.

17. Kefir

Kefir is a fermented milk drink that originated in the Caucasus Mountains in Western Asia. The word kefir comes from the Turkish word meaning “good taste.”

It is a probiotic, which means it contains bacteria and yeast that are beneficial to your health when taken internally.Kefir contains different types of microorganisms depending on the source.

In one 4-week study, 20 participants drank 17 ounces (500 ml) of kefir per day after morning and evening meals. At the end of the study, participants used fewer laxatives and experienced improvements in stool frequency and consistency.

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Another study of 45 people with inflammatory bowel disease found that consuming 13.5 ounces (400 ml) of kefir twice daily improves the composition of the gut microbiome and reduces symptoms. like bloating.

Kefir can be consumed without additives or added to cocktails and salad dressings. It can also be mixed with cereals and sprinkled with fruits, flax seeds, chia seeds, or oat bran to add some fiber.

Summary: Kefir is rich in probiotics and has been shown to improve gut health and prevent constipation.

Summary

Many fruits, vegetables, legumes and seeds can help relieve constipation.

A high fiber diet helps to increase stool volume and weight, soften stools and stimulate bowel movements.However, for some people, a high-fiber diet can make constipation worse, so it’s important to talk to your doctor about what’s right for you.

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It is also very important to drink plenty of water. Keep in mind that your fluid requirements increase as you increase your fiber intake.

Regular exercise is another important factor in improving constipation symptoms and promoting a healthy gut.

If you have constipation, try to gradually introduce some of the above foods into your diet, as well as drink plenty of water and exercise to improve regularity, stool consistency, and overall comfort.

Last update –
23 Nov 2021, last reviewed by an expert
November 21, 2021

Sources of fiber: TOP 10 foods rich in fiber

The daily human diet includes many vitamins, proteins, fats, carbohydrates, micronutrients.But for the full functioning of the intestines and other digestive organs, the use of additional components is also necessary. Fiber is one of these ancillary ingredients.

Fiber is a complex carbohydrate, dietary fiber which, to a greater or lesser extent, is found in food. Our body is not able to digest it, but at the same time it has a positive effect on the intestines. Doctors say that eating foods that contain fiber is the most effective way to normalize your entire digestive system and lower your blood sugar.

Types of fiber and their properties

There are two types of fiber: insoluble and soluble. Each of them performs its function under the influence of enzymes and intestinal bacteria. Therefore, the need to use this component is fully justified.

Once in the body, insoluble coarse fiber does not lend itself to the action of gastric juice and is not absorbed in the large intestine (raspberries, strawberries, wheat and rice bran, beans).It goes through the entire process of digestion unchanged. At the same time, it removes toxins and accumulated products of the digestive system without constipation and hemorrhoids.

Useful properties of insoluble fiber :

• Increases metabolism;
• removes slags;
• stimulates the intestines;
• speeds up the digestive system;
• normalizes weight.

Fiber foods reduce the risk of cardiovascular disease, obesity and diabetes.With their help, it is very easy to control your appetite, blocking the constant feeling of hunger.

When you use soluble fiber in your diet, you can quickly reduce weight, get a complex of vitamins and minerals, and also normalize all digestive processes (citrus fruits, dried fruits, bran, nuts). When it enters the body, it absorbs moisture, acquiring a viscous consistency, and stimulates the passage of food through the digestive canals.

Useful properties of soluble fiber :

• regulates weight and helps to reduce it;
• lowers blood sugar;
• normalizes cholesterol levels;
• helps control appetite;
• promotes the excretion of bile;
• Nourishes the intestines with probiotics.

Studies have shown that high amounts of fiber can reduce the risk of breast cancer. This is especially important for girls in adolescence and youth.

An insufficient amount of fiber in food can not only lead to problems with the digestion of food, but also cause a number of accompanying ailments. At the same time, by consuming the required amount of foods high in fiber, you can get rid of cholesterol, excess weight and toxins that accumulate during the life of the human body.

FOOD RICH IN FIBER

Sources of fiber and their classification will help determine the amount of intake and adjust the daily value. Consider the top 10 fiber foods.

1. Wheat bran. Added to bread, yoghurts, starter cultures. They are the number one source of fiber and contain 43.6 g of fiber per 100 g of product, which is 145% of the daily intake.
2. Dried porcini mushrooms. When used regularly in combination with vegetables, they increase immunity, serve for the prevention of oncological diseases, and saturate with polysaccharides. Contains 26.2 g of fiber per 100 g of product.
3. Dried figs. Consumed as dried fruit. Can be added to cereals or used as a snack. Contains 18.2 g of fiber per 100 g of product, which is 61% of the daily intake.
4. Dried apricots. Fiber in food, and especially in dried apricots, contributes to the coordinated work of the cardiovascular system, which provides reliable protection against heart attacks and strokes.It is available for consumption at any time of the year and does not lose its beneficial properties. The fiber content is 18 g / 100 g of the product.
5. Apricot. In addition to its high fiber content (17.6 g / 100 g of product), apricot contains calcium, phosphorus, iron, carotene and vitamin B5, which contributes to weight loss. It is not recommended to exceed the norm, since the composition contains a large amount of carbohydrates.
6. Rye. Has great value for the body, due to the high content of vitamin complexes, minerals and amino acids.Young sprouts are added to salads and vegetable side dishes. The fiber content is 16.4 g / 100 g of grain.
7. Oat bran. Contains in their composition the maximum amount of useful ingredients of this culture. They have a wide range of applications in dietetics, medicine, cosmetology, and are also characterized by low calorie content. The fiber content is 15.4 g per 100 g of bran.
8. Dried peach. This product is characterized as a concentrated vitamin complex.Dietary fiber in dried peach is 14.9 g per 100 g of product, and it also contains about 80% of the daily value of potassium.
9. Dried apples. This product has a vegetable fiber content of 14.9 g / 100 g, while maintaining all the beneficial properties of fresh fruit. Used in cereals, compotes, uzvars, desserts.
10. Barley. The enzymes contained in the product contribute to the rapid breakdown and assimilation of proteins, fats and carbohydrates, which, in combination with fiber (14.5 g / 100 g), effectively affects the process of food digestion and weight loss.

VEGETABLES AND FRUITS RICH IN FIBER

For good health and strong immunity, it is necessary to constantly consume vegetables and fruits, which help us to replenish our reserves of vitamins and improve digestion due to their fiber content.

Vegetables and fruits rich in fiber:

• carrots;
• green peas;
• asparagus;
• broccoli;
• Brussels sprouts;
• apples;
• bananas;
• pears.

Fiber in vegetables is necessary for everyone, regardless of age. The main thing is to consume it in moderation.

The norm of fiber per day

The body’s daily fiber requirement is 25-30 g. It can be obtained from food or food supplements. However, remember to add it gradually, in small portions, so as not to provoke stomach pain, gas and bloating. Also, uncontrolled consumption of fibers and an excess of them in the body lead to such consequences.For an effective effect on the body and the absence of side effects, an additional plentiful drink should be introduced into the diet.

Fiber deficiency often leads to problems such as:

• abrupt changes in blood sugar levels;
• lack of enzymes and intestinal stimulation;
• malfunctions of the stomach and intestines;
• constipation and colitis;
• increased cholesterol.

Supplementing your diet with apples, apricots, dates, dill, wheat bran, boiled pumpkin, sea buckthorn, cranberries, mushrooms, oatmeal, barley or pearl barley, you can help your body recover and cleanse itself of toxins.

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Constipation during pregnancy: causes and relief

During pregnancy, your body goes through many changes.For many expectant mothers, constipation turns out to be one of the “symptoms” of pregnancy.

If your bowel movements become irregular or uncomfortable, in other words, if you show signs of constipation, don’t worry. This is a very common occurrence during pregnancy, for which there are many reasons, which we will discuss below.

In this article, you will learn about what causes constipation during pregnancy and how you can relieve pain or prevent discomfort.

What causes constipation during pregnancy?

Constipation can be troubling at different points in life, but women in late pregnancy, such as the third trimester, are especially susceptible to it.Possible causes of constipation include:

• High levels of the hormone progesterone, which can slow down intestinal motility.

• Taking iron preparations, which can slow down the peristalsis of the gastrointestinal tract.

• Physical changes, such as the pressure of the weight of the uterus on the rectum, which can worsen constipation if you already have it.

Constipation during pregnancy: folk remedies and prevention

Constipation can cause a lot of discomfort in “normal” times, and during pregnancy, when anything hurts, this symptom can become especially unpleasant for the expectant mother.

Of course, we would like to see a magic remedy or medicine for instant cure for constipation during pregnancy, but, alas, there is no such thing. But what can help are dietary changes and physical activity.

Here are some ways to prevent and relieve symptoms of constipation during pregnancy:

• Drink plenty of fluids: water, prune juice and other juices with 100% fruit.

• Eat more high-fiber foods, try to eat at least 25 grams of fiber per day.Include vegetables, fruits, legumes, whole grains, and bran in your diet. Be aware that gas can be a side effect of skyrocketing fiber intake, so chew slowly and try not to swallow too much air. Also, avoid carbonated drinks and chewing gum to prevent gas build-up.

• Exercise regularly for pregnant women. Talk with your doctor about which exercise is safe for you. Even regular walking can help your digestive system work.

• Divide the usual three meals into several with smaller portions, so it will be easier for the body to digest food.

Quick relief of constipation

If the lifestyle changes described above have not been effective, consult your doctor. Your doctor may recommend over-the-counter medications that can help you go to the bathroom but won’t cure constipation. It can be a drug of one of the categories:

• Drugs that soften the stool, thin it.

• Preparations that stimulate intestinal motility due to the content of a certain chemical.

Possible complications of constipation

If constipation symptoms persist for several weeks or longer, this indicates chronic constipation, which may have complications:

• Hemorrhoids (inflammation of the veins in the anus).

• Anal fissures (tears in the mucous membrane of the anus).

• Coprostasis, or stool plug (when hardened stool stagnates in the intestines).

• Rectal prolapse (prolapse of the rectum from the anus).

To avoid complications, you should consult a doctor at the first symptoms of hemorrhoids.

FREQUENTLY ASKED QUESTIONS

• Is constipation a sign of early pregnancy?

  Sometimes constipation bothers women in the early stages of pregnancy, but still more often it develops in later stages.

• What can you take for constipation during pregnancy? To prevent and relieve symptoms of constipation during pregnancy:
  ● drink plenty of fluids;
  ● eat foods high in fiber;
  ● do exercises every day;
  ● Eat small meals several times a day.

  If these steps do not help, see your doctor who may recommend an over-the-counter drug.

• How to prevent constipation while taking iron supplements?

  If you think your symptoms of constipation are related to your iron supplementation, consult your doctor. Your doctor may recommend additional medications to help manage the problem.

Don’t let constipation darken the last months of pregnancy! Talk to your doctor and make the adjustments to your lifestyle, which we discussed in this article.Gradually, everything will work out, and you can return to pleasant worries – shopping for necessary things for the baby, equipment for the nursery – or just relax with a book!

But we must warn you that during pregnancy you can overtake the opposite ailment – diarrhea. In this case, be sure to tell your doctor, especially if you think that the cause of diarrhea is food poisoning or a stomach virus.

Foods that weaken the intestines of an adult

Supermarket: Pexels

Foods that are weakened by should be in every person’s diet.In large quantities, they will help solve the delicate problem of frequent constipation, and in a normal amount should be present in the diet for stable bowel function. If you had to ask yourself which fruit weakens, pear – strengthens or weakens, prunes – weakens or not, pay attention to this article and eat right.

Human quality of life and intestinal function

Human quality of life is made up of many different factors.This includes the work of the intestines. Many people do not consider constipation to be a serious problem, as it is not accompanied by severe pain or other obvious disturbances in well-being. Therefore, patients go to a doctor with a similar problem relatively rarely.

Nevertheless, with frequent constipation, intoxication of the body gradually develops, which leads to problems with the skin, immunity, mood and performance. In addition, the risk of cracks and hemorrhoids increases, and the intestinal walls stretch over time, the problem grows like a snowball.That is why, if you often encounter constipation, be sure to consult a doctor. He will give the right recommendations and tell you how not to harm your health.

The modern pharmaceutical market offers many drugs that help with constipation. But at the initial stages, it is enough to pay attention to foods with a laxative effect and revise the diet. It helps to quickly and effectively normalize bowel function. What foods are weakening?

Oatmeal with strawberries: Pixabay

Foods that weaken the intestines

Based on practical experience, I recommend that my patients pay attention to the following foods:

• Fiber-rich foods .This plant-based substance retains its texture after nutrients are absorbed from it. Thanks to this property, fiber works like a panicle in the intestines, says WebMD. It is found in large quantities in cabbage, cucumbers, radishes, radishes, corn, beets, seeds, nuts;
• Foods with a high content of pectin substances (tomatoes, apples, pumpkin, squash). These compounds envelop the intestines, which facilitates the passage of feces.After heat treatment, they become even more effective, therefore, the listed products for constipation are used in a boiled or baked form;
• porridge from buckwheat and millet groats, oatmeal, rye bread, legumes (beans, peas), flax seeds, bran;
• vegetables, fruits, berries . Perhaps only pears, pomegranates and persimmons have a bonding effect, but all the other gifts of nature act the other way around;
• vegetable oils .My colleagues at WebMD recommend taking a tablespoon of sunflower, olive, linseed, or sesame oil on an empty stomach for adults with constipation. For children, a teaspoon can be added to porridge or kefir.

Vegetable Oil: Pixabay

An adult needs an average of 25 grams of fiber every day. This amount is contained in a tablespoon of oat bran with a handful of prunes or dried apricots or 200 g of beans. In other words, it is enough to eat one bowl of oatmeal and one vegetable salad a day to meet this requirement.

Drinks with a laxative effect

It is also reliably known that drinks with a laxative effect are useful. These include:

• Ordinary water . Lack of drinking water also leads to constipation. Therefore, it is important to drink it from 1.5 to 2 liters per day, and I recommend starting the morning with a glass of pure water on an empty stomach. For a laxative effect, add a teaspoon of apple cider vinegar to the water;
• Fruit and vegetable juices , smoothies or purees based on them;
• rhubarb compote .Prepared from crushed rhubarb stalks, heating them in a water bath for half an hour. Sugar or honey is added to the drink;
• ground coffee . A cup of a fragrant drink in the morning is a good helper for digestion.

Please note that the information provided is for informational purposes only. In order to correctly select the necessary methods for treating constipation, I recommend going to the doctor’s office.

Spinach: Pixabay

In addition, physical activity is very important for normal bowel function.Therefore, in case of constipation, it is recommended not to sit still, but to run, swim, exercise and move as much as possible.

Finally, in order to cope with constipation completely, it is important not only to include in the diet foods with a laxative effect, but also to exclude those that hold the contents of the intestines together. To solve the problem, you will have to give up sweets and muffins, white rice, boiled eggs, meat broths, strong black tea.

If you take into account all the above recommendations, then constipation can be completely eliminated without medication.This is important, since many laxatives are addictive and further disrupt the patient’s normal rhythm of life, the article says.

As a rule, a competent correction of the diet in this matter works wonders and is able to completely normalize the work of the gastrointestinal tract.

Attention! The material is for informational purposes only. You should not resort to the treatments described in it without first consulting your doctor.

Sources:

1. David O Prichard.Recent advances in understanding and managing chronic constipation // National Library of Medicine. – 2018. – Access mode: https://pubmed.ncbi.nlm.nih.gov/30364088/
2. Melinda Ratini. Why do people take flaxseed? // WebMD. – 2019. – 26 March. – Access mode: https://www.webmd.com/a-to-z-guides/qa/why-do-people-take-flaxseed
3. Neha Pathak. Lifestyle Changes for Chronic Constipation Relief // WebMD. – 2019. – 11 January. – Access mode: https://www.webmd.com/ibs/ss/slideshow-lifestyle-constipation-relief

Author: Candidate of Medical Sciences Anna Ivanovna Tikhomirova

Reviewer: Candidate of Medical Sciences, Professor Ivan Georgievich Maksakov

Original article: https: // www.nur.kz/food/healthy-eating/1840904-produkty-kotorye-slabat-kisecnik-vzroslogo-celoveka/

90,000 Foods rich in fiber for constipation. Fiber not from constipation

Problems with bowel movements can occur at any age. The main thing is to identify the problem in time and choose effective methods of solving it.
Colon stagnation poison the body with toxins, which negatively affects the functioning of important organs and systems.Experts recommend revising your daily diet to restore normal digestive processes. Next, we will take a closer look at how fiber helps with constipation in adults and children.

Plant foods contain coarse fibers called fiber. Fiber has a positive effect on the functioning of the stomach and helps to avoid the development of congestion in the colon.

The following types of fiber can be distinguished:

1. Soluble fiber.Lead to a slowdown in digestion and a decrease in blood sugar levels. Once in the body, soluble fiber can accelerate the absorption and assimilation of nutrients from food.
2. Insoluble fiber. As the name implies, fibers are not digested, but excreted from the body along with hardened feces in a natural way. Eliminating colon congestion is the main benefit of insoluble fiber.

Liquefaction and elimination of feces in a natural way is the main feature of coarse fibers.In addition, there is a positive effect on the intestinal wall, which makes it work harmoniously and intensively. In the stomach, the process of reproduction of beneficial bacteria necessary for digestion is accelerated.

In the pharmacy you can buy a special food supplement that will help to improve the functioning of the gastrointestinal tract.

Useful properties of fiber

• Fiber affects the intestinal wall, forcing it to digest food more intensively.
• Coarse fibers cleanse hardened stool from the gastric system.That is why fiber is recommended for constipation.
• Foods high in fiber can help prevent gallstones.
• Vegetable fibers reduce blood sugar levels, making them effective in diabetes mellitus.
• Fiber absorbs toxic substances and removes them from the body naturally.
• Reduces blood cholesterol levels and normalizes blood pressure.
• Fiber in the daily diet allows you to get rid of excess body fat.
• The multiplication of beneficial microorganisms in the stomach is accelerated.

List of Fiber Rich Foods

• Vegetables, raw and cooked. All types of cabbage, greens, cucumber, tomato, beets, carrots, pumpkin, zucchini are useful. You can make salads, stews, soups, and casseroles.
• Beans and peas are worth mentioning among legumes.
• Coarse grains, namely oats, wheat and barley.
• Among fruits, apples, plums, apricots, citrus fruits, strawberries and dried fruits have the most coarse fibers.Prunes are especially useful, they are allowed even during pregnancy.
• Nuts also have a positive effect on the digestive process.

In this case, everything should be in moderation. We combine plant fibers with other food products, for example, dairy or lean meat. The main thing is that the diet is balanced with vitamins and minerals necessary for the normal functioning of a person.

Recipes with fiber against constipation

How to take fiber for constipation?

There are many effective recipes for stool stagnation in the colon, among which the following are worth highlighting:

• In equal quantities, you must take prunes, dried apricots, figs, dates and raisins.All dried fruits are recommended to be pre-soaked in water. Grind, for example, with a blender. Add honey if there is no allergy. The resulting mixture must be kept in the refrigerator and there is one spoonful on an empty stomach. It is healthy and tasty, especially during the period of vitamin deficiency.
• Oatmeal or buckwheat porridge is ideal for breakfast. You can add fruit to it to taste.
• Before meals, it is recommended to take one spoonful of bran with plenty of water.
• Prunes are perfect for a snack.You can also prepare decoctions, compotes and fruit drinks based on dried fruits.
• Flax seeds, previously steamed in water, help cleanse the stomach of toxins and toxins.

In case of pain and bleeding during bowel movements, it is recommended to see a proctologist and gastroenterologist.

Fiber for children with constipation

Both adults and children need fiber, which should be included in the daily diet. Fresh salads, vegetable stews and soups are prepared for children.Fruit salad or porridge is great for breakfast. You can have a snack with dried fruits. For lunch we cook stewed vegetables with dietary meat, vegetable soup with cereals. Fermented milk products are also useful, which will enhance the effect of the consumption of coarse fiber.

Fiber and foods with its content.

This article will focus on fiber and its benefits for the body. And also we will highlight products with the maximum and minimum content.

What is fiber, what is it for, how is it useful for health?

Fiber is a polysaccharide that, when completely decomposed, gives glucose.Creates the basis of cellular tissues, one might say, the same as cellulose. They enter the human body only through food of plant origin in the group of carbohydrates that are not digested by gastric juice. Dietary fiber can be conditionally divided into two types: “coarse” and “soft”.

To the first, you can add those products that include cellulose. And the “soft” include pectins, resin, cellulose. In other words, “soft” is soluble fiber.

In modern language, the term “dietary fiber” is often used – the coarsest part of the plant, which is practically not assimilated by the body, while carrying the maximum self-interest to the food system.Due to the fact that the fibers have a coarser structure, they are retained in the stomach, thus, the feeling of hunger disappears and a feeling of imaginary satiety comes. As practice shows, in this case, a person needs less food and then it is easier to follow a diet, and this contributes to a dramatic decrease in body weight due to its purification.

Fiber flawlessly copes with the problem of constipation, which are dangerous for their intoxication. Also, one of the advantages is the ability of cellulose to absorb from 8-50% of carcinogens from the body, thus, acts as a prevention of intestinal cancer.

Despite the fact that, due to its rough construction, the fiber goes through the entire food chain practically unchanged, but it does a lot of useful work along the way. This substance is of great importance for the correction of weight and proper nutrition, controls blood sugar levels, and reduces the amount of cholesterol. Fiber can be conditionally compared with those materials like water and mineral salts, it does not saturate the body with energy, but helps the active work of organs and its vital functions.

What is the daily rate of fiber for an adult and a child?

Modern nutritionists believe that the daily intake of fiber is approximately 30-50 g for an adult, and for children 10 g + 1 g for each year of life. That is, it is normal for a child at the age of 10 to consume at least 20 g of fiber per day.

• For those who want to say goodbye to extra pounds, the daily rate should be close to 35 g. But you should not immediately load the stomach with a full dose of fiber, since the body of a modern urban person is accustomed to more gentle food.If you suddenly switch to proper nutrition with the use of foods that include “coarse” fiber, you can get bloating and upset stomach.
• During heat treatment, the structure of the fibers expands, thus, to some extent, it loses its beneficial qualities of detoxification, therefore it is recommended to eat vegetables and fruits raw. But if your body really reacts negatively when you eat raw food, then the best way out of this situation is to steam the dish or simmer it a little, trying to leave the vegetables a little undercooked.
• For a mother-to-be, fiber should be a significant part of the diet. At the very least, it is useful in the last months of pregnancy, as fiber acts as a means of preventing constipation. In the last months, the baby significantly puts pressure on the entire food system and the problem of constipation is familiar to every third pregnant woman.

• 25% is considered the norm for expectant mothers. Exceeding the norm can cause a feeling of flatulence, frequent stools, abdominal pain, which will create discomfort, and is completely unnecessary for girls in a “position”.
• Also, for pregnant women, fiber is useful because during this period women often have an inadequate increase in blood glucose levels, a decrease in insulin sensitivity, which can further lead to diabetes in pregnant women. This anomaly is fatally dangerous for the life of both the future baby and the mother. Fiber acts as a natural “regulator” of glucose levels in the body, and that is why it is recommended for women.
• It is advisable to take the daily allowance, dividing it into parts and use it before basic meals.But do not forget that coarse fibers should enter the body gradually, daily add 5 g of fiber to the meal.

The benefits of fiber and foods containing fiber and pectins for weight loss

Considering fiber from a dietary point of view, you can remove many benefits, for example, the inability to digest fiber, provides a significant advantage for people who are overweight. At least, despite the fact that the body does not receive a single gram of energy from fiber, but at the same time not a drop of calories! Therefore, fiber is extremely important in the diet of a correct and healthy diet, to normalize weight and cleanse the body from the inside.

• Most weight loss products are based on the action of fiber, its ability to satisfy hunger for a long time and effectively suppress appetite. But it is not at all necessary to swallow pills, in nature there are many products containing both soluble and insoluble, coarse fibers.
• Insoluble fiber is found in vegetables, fruits, legumes, carrots, and cereals. They perform the work of a “sponge”, getting into the body, as if “absorbing” liquid in themselves and improve bowel defecation, take with them toxic substances and harmful acids.

• The main sources of fiber are apples, beans, barley, citrus fruits, sunflower seeds, berries, beets. Their action is more like jelly, and gives a blissful feeling of satiety. In principle, fiber-rich foods are often high in vitamins and minerals, and low in fat and calories, which naturally explains the weight loss benefits of these foods.
• Another rule for those who want to lose weight is a sufficient amount of water in the body, since fiber, in the absence of fluid, loses some of its properties and is not excreted from the body in time.

Benefits of fiber and foods containing fiber and pectins for constipation

Unfortunately, constipation is one of the most common problems of the modern generation, it is justified with a “sedentary” lifestyle, and dietary habits, which includes fast food.

Fiber is essential for the prevention and treatment of constipation! Due to its absorption capacity, it is able to remove harmful substances and toxins from the body. Fiber acquires the state of a jelly-like mass, and in this way clothe and soften the solid fractions of the stool.In addition, fiber increases the amount of feces, which helps to accelerate the work of housing and communal services.

• To solve the problem of constipation, it is necessary that the diet includes cereals with the addition of fruits, berries, bran, fresh vegetables, etc.
• But there is one “but”, the main thing is not to harm yourself with a one-time intake of a large amount of fiber, this can cause cramps in the abdomen, flatulence or bloating, so you need to introduce fiber into your diet in small portions and gradually.Drinking water is also an essential part of a healthy daily diet. Water improves the work of the sorbent.
• Prevention of constipation with dietary fiber is also necessary during pregnancy and young age. Proper nutrition of a child can eliminate the development of constipation in him.

Foods high in coarse fiber: list, table

Cellulose – “coarse” fiber is responsible for the volume of the food bolus and the absorption of water from the body.Serves as a prophylactic agent against constipation, the main source of which is cereals, or rather the hard shells of cereals and legumes.

Bran has always been the best way to lose weight, they do not contain calories, but give a feeling of fullness. Also, apples, carrots, Brussels sprouts, broccoli and even cucumbers are considered other sources of cellulose.

High fiber vegetables and fruits: list, table

Every person who cares about their health should definitely cleanse their body with vegetables, fruits, berries.This is because they contain a substance such as fiber. With its ability to absorb all the bad substances, and as a sorbent it removes it from the body. If you do not follow the timely cleaning of the body, there can be the most unpleasant consequences. Indeed, many diseases begin precisely with metabolic disorders and intoxication of the body.

Foods with the highest fiber levels are:

• White cabbage, Brussels sprouts, cauliflower
• Broccoli
• Carrot
• Beet
• Corn
• Green beans
• Onions
• Tomatoes
• Potatoes with peels
• Bell pepper
• Peking cabbage
• Raspberry
• Blackberry
• Strawberry
• Blueberry
• Oranges
• Apricots
• Grapes
• Apple

Nutritionists around the world give fiber one of the leading steps in human digestion.It’s not easy to get your daily dose, but thanks to the bran and some supplements, you can achieve what you want. Here another question arises: the fiber itself is of plant origin and therefore it is believed that in order to get the oak norm of the substance, it is best to eat raw fruits and vegetables. Do I need to use dietary supplements for a feeling of satiety and comfort, if everything you need is “at hand”?

The most primitive fruits, it would seem at first glance, will ensure the revitalization of the housing and communal services, help to get rid of a number of problems and diseases, and also, by their influence, prevent the accumulation of fats.Here are some of the most important fruits and vegetables:

Foods with a high pectin content: list, table

Pectin is considered an “orderly” for the body, and he has every right to bear this title. Since it has tremendous health benefits. The miracle sorbent is often used in cooking, medicine, and even for the creation of cosmetics. But the amount of the substance must be replenished in order to remove all toxic substances in time.

In almost all cases of disease, metabolic disorders are the source of problems.The influence of malnutrition extends not only to disruptions in the work of housing and communal services, but also worsens the condition of the pancreas and cardiovascular system. Also, in the first place, the liver and kidneys are affected.

Pectin favorably as a “cleaner” helps to cleanse the body of harmful substances, toxins, cholesterol. Thus, it optimizes the body’s metabolism.

Food sources with a high content of pectins, first of all, improve the quality of life on a diet. They envelop the walls of housing and communal services and allow you to control the feeling of hunger, and also reduce the rate of absorption of carbohydrates! The daily rate of pectin is 18g.

You can get this “mineral” in such products as:

• Apples and natural marshmallow, also apple jam
• All types of citrus fruits, but they should be eaten not only with the peel, but also with the white “peel”
• Pumpkin, even boiled
• Carrot
• Cabbage, especially a very useful salad of apples, fresh carrots and cabbage, and is ideal for those wishing to lose weight
• Pears and quince
• Beet
• Most berries: cherry, plum, sweet cherry, blackberry, blueberry
• Attention should not be ignored of grapes of all kinds

What is the danger of a lack of fiber in the diet?

The absence of fiber in the diet is naturally negative, at least fibers serve as absorbers of unfavorable substances.Otherwise, these substances accumulate and lead to intoxication of the body. Lack of fiber in the body can lead to diseases of housing and communal services, kidney disease, increases the risk of hemorrhoids, in addition, fiber deficiency may well provoke diabetes mellitus and constipation.

The fact is that we mainly eat food after heat treatment, in which the fiber swells and loses its properties. Thus, the receipt of trace elements is minimized. But what happens when there is a lack of fiber in the body:

1. Intoxication – clogging of housing and communal services
2. Decreased immunity
3. Increase the risk of heart disease
4. Tendency to obesity, due to frequent hunger
5. Sugar level may exceed the norm

The most unique thing about fiber is that it contains silicon – this is an essential trace element that is able to attract various viruses and harmful toxic substances.

Non-fiber foods: list, table

Fiber is, and will always be, an essential part of a healthy diet. But there are unique cases in which fiber intake is minimized, such as in diseases such as diverticulitis and chronic diarrhea. Moreover, there are individual cases of intolerance to the fiber itself. To improve your well-being, you should listen to your doctor and follow a diet that contains minimal fiber.

As you follow the diet, it is worth adding meat, especially meat, after heat treatment to your diet! Also, it is worth doing with vegetables and fruits, for example, lean towards the use of canned food. Either way, the diet allows you to lose weight and helps to improve your bowel movements.

Here are some tips for a low fiber diet:

1. Instead of a fresh apple, for example, it is better to eat applesauce or jam, you can simply peel the peel, as it contains the largest amount of building material.This applies to all fruits.
2. For vegetables, seedless, soft ones should be preferred. Peel the potatoes. Vegetable juices can also be attributed to the group of drinks with a minimum fiber content.
3. It is worth excluding whole grains from the diet, they have a high percentage of fiber, It is better to replace with pasta, white rice, semolina, rice chaff, white bread.
4. Also, animal products and fish are required to be added to your daily menu. Since they have no fiber at all.
5. Fermented milk products with minimum consumption are also permitted.
6. Milk

How bran differs from fiber: a comparison

Bran and fiber, thanks to their benefits, without any doubt, are at the forefront of the healthy diet of modern generations. Comparing, of course, these two substances, just like comparing pectin and apple. Here’s the thing:

Bran is the remnants after grinding flour, that is, the coarse part of the grain.Bran is rich in fiber, almost 75%, but in addition to fiber, the warehouse also includes macro- and microelements, including B vitamins. In other words, people who buy bran are not mistaken in order to obtain fiber. But bran is more high-calorie than their pure components.

For example, 100 g of bran contains 250 kcal, and the fiber itself contains a maximum of 35 kcal. This is due to the fact that in addition to the function of a “sponge”, which is performed directly by the fiber itself, the bran also carries protein, AA, starch and vitamins.And this is what gives the bran incredibly healing and beneficial qualities. It is also the most commonly available food that will provide you with your daily fiber intake.

Fiber is originally a dietary fiber from which all plant tissues are built. It is found in vegetables, fruits, berries and bran. Fibers are indispensable for optimizing the work of housing and communal services, as well as improving the intestinal flora. This is a low-calorie product in its pure form, often used in diets.

Fiber for the body: contraindications

Of course, fiber is necessary for a person to improve the work of housing and communal services, cleanses the blood and has a beneficial effect on the microflora of the stomach, helps to increase immunity and health in general.It is included in almost all plant products, in the form of pectins, cellulose, hemicellulose, etc.

Unfortunately, there are some contraindications when using this wonderful substance.

A large number of people with various diseases, for example:

• ulcer – peptic ulcer of the stomach or duodenum
• individual intolerance to the product
• gastritis
• enteritis and enterocolitis
• diarrhea
• chronic bowel disease
• leaky gut syndrome

Despite the fact that fiber is not so easy to obtain, there are cases of an overabundance of the product in the body, which does not have a very pleasant result.Leads to bloating, flatulence, fatigue, gas, skin rashes, high blood sugar, and can also cause allergies.

Video: Fiber and how it is used

Unhealthy diet is considered one of the main causes of constipation. Frequent consumption of high-calorie and easily digestible foods, abuse of fast food and semi-finished products, rare meals, insufficient amount of liquid sooner or later leads to a violation of the motor-evacuation function of the intestine.The problem of prolonged absence of stool can be temporarily eliminated with the help of special medications. But a much more effective, simpler and safer way to restore bowel function is through lifestyle and dietary changes. There are products for constipation, the daily use of which stimulates intestinal peristalsis and ensures the correct consistency of feces.

People who have a problem with stool retention, it is necessary to adhere to a therapeutic diet No. 3, which is aimed at activating intestinal motility, reducing fermentation and gas formation.The choice of products for constipation in an adult is carried out taking into account the type and cause of functional disorders of the gastrointestinal tract. In case, it is recommended not too chopped food, rich in coarse plant fibers. When a more gentle diet is required. Fruits and vegetables should be eaten cooked and mashed to avoid mechanical irritation of the receptors of the intestinal walls. In the presence of spasms in the intestine, fats and oils are useful to help relax the walls of the intestine.

Important: In case of constipation, despite some restrictions, the diet should remain balanced in the amount of proteins, fats and carbohydrates, include all the necessary vitamins and minerals.

Fruits and vegetables

The basis of the diet of a person with constipation should be fruits and vegetables rich in vegetable fiber. It is preferable to consume them raw. If for some reason this is not possible, then steam, bake or boil is used.

The benefits of fiber from constipation is that it absorbs and retains water in the gastrointestinal tract, significantly increasing in volume and causing mechanical irritation of receptors on the intestinal walls.This promotes increased peristalsis and the formation of soft feces, which subsequently easily moves into the rectum.

• carrots, beets, rutabagas, white cabbage and other types of cabbage;
• melon, pumpkin;
• cucumbers, tomatoes, zucchini, peppers, radishes;
• seaweed;
• greens;
• apples, plums, apricots, kiwi;
• citrus.

Eating boiled beets every other day for chronic constipation in the form of salads with vegetable oil promotes regular bowel movements

With irregular stools, dried fruits (prunes, dried apricots, figs, dates, raisins) are very useful.You can cook compote from them or prepare mixtures of various compositions and season with honey. The resulting dessert will not only be very tasty and rich in vitamins, but also, when consumed daily in small quantities, will normalize the bowel function.

Cereals and bakery products

Foods containing a lot of fiber, in addition to vegetables and fruits, include wholemeal bread, bran baked goods and cereals. In the absence of a regular stool, cereal porridge must be cooked in water with the addition of fruits, berries or dried fruits.The most useful cereal products with fiber for constipation include:

• buckwheat;
• oatmeal;
• cell;
• millet;
• pearl barley;
• brown rice.

With intestinal atony, do not cook the porridge too much during the cooking process

Important: Vegetable oils are among the products that help with constipation. Their addition to salads or cereals has a choleretic and enveloping effect, softens and facilitates the movement of feces.

Meat and fish

For constipation, it is recommended to eat only lean meats and fish. They should be rich in connective tissue, which is poorly digested in the intestines and acts similarly to fiber, mechanically stimulating peristalsis. On their basis, you can cook broths, cook soups with the addition of cereals and vegetables, or simply boil or stew. Meat and fish are essential foods for constipation, as they provide the body with the right amount of protein.

Fermented milk products

Fermented milk products are very useful in violation of bowel function. They have a beneficial effect on the digestive processes, contribute to the normalization of the composition of the intestinal microflora and metabolism. These include:

• one-day kefir;
• yoghurt;
• curdled milk;
• fermented baked milk;
• sour cream;
• cottage cheese.

Yogurt or kefir for constipation is preferable to drink at night about an hour before bedtime

Diet features in children with constipation

Constipation is quite common among children.A baby is born with an incompletely developed digestive system, and any errors in nutrition can result in a disruption of the digestive tract for him.

The age and well-being of the child are the determining factors in what foods children can eat with constipation. If such a violation occurs, then the mother should review her diet and include more fluids and fiber-rich foods in it. Considering that some fruits and vegetables can cause allergies in a small child, their choice should be approached with caution.In formula-fed babies, constipation can be caused by insufficient fluid intake or improper selection of formula. In these situations, they need to be supplemented with water or transferred to another mixture.

Products for constipation for children one year and older include:

• fresh vegetables, berries and fruits;
• dried fruit compotes;
• kefir, yogurt;
• vegetable and fruit purees;
• vegetable salads with vegetable oil;
• freshly squeezed vegetable juices;
• rye or bran bread;
• soups based on vegetable broths;
• oat and buckwheat porridge.

Raw vegetables and fruits help to cope with stool retention in adults and children

However, lifestyle alone is not always to blame for constipation in adults. Renowned physician Alexander Myasnikov lists the medical causes of constipation (including constipation after taking medication) and talks about laxatives.

Definition of chronic constipation: stool less than 3 times a week for at least 3 months. We eat little vegetables and fruits, fatty, sweet or salty food, constant stress, smoking… We sit all the time – in transport, at work, at home in front of the TV … What kind of a normal chair is that ?!

Let us, before attributing all the problems to a way of life, consider: what else can be hidden behind this? After all, chronic constipation can be a symptom of a number of sometimes very harmful diseases!

Causes of constipation

First, endocrine disorders
:, reduced function. Sometimes it is the search for the causes of chronic constipation that leads to the diagnosis of these diseases.

Second, the conditions occurring with reduced potassium and magnesium
: Taking diuretics, kidney disease, low-calorie diets can also be accompanied by constipation.

Third, various neurological disorders can cause constipation
and also pregnancy
.

A separate talk about constipation as a symptom of colon cancer. Indeed, it also happens … Who knows? Very simple: after 50 years – the only reliable way of early detection of suspicious polyps and cancer.But if you have a burdened heredity – close relatives had a similar disease – colonoscopy should be started earlier.

Constipation in adults: when to see a doctor

In the vast majority of cases, constipation does not require medical intervention. However, if:

1. Constipation occurred for the first time in my life.
2. Pronounced and lasts more than 3 weeks.
3. Is accompanied by weight loss; blood in the stool; temperature – do not wait any longer and see a doctor!

Only those who have encountered it know how tightly fecal masses can block the exit from the rectum.It’s like a lump of dry clay! The patient suffers, weakens (usually these are elderly people, already weakened), and no laxatives and enemas help! The enema tip simply has nowhere to insert! The doctor is forced to destroy the integrity of this lump with his finger (!) And pick out the fragments little by little …

There are times when the intestines refuse to work at all, and such fecal stones are formed constantly. These patients have to remove part of the large intestine, and only after that the situation will somehow return to normal!

You need to go to the doctor even if the situation with constipation cannot be resolved on your own.Otherwise, we live, we swallow laxatives uncontrollably, we buy some tea and nothing good happens, otherwise we run into serious side effects!

The doctor will not start with drugs. After he is convinced that constipation in this case is not a symptom of any disease or a consequence of taking medications, you will be offered a few simple tips. Like these.

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Constipation Collection for constipation No. 1. Buckthorn bark – 10 g Licorice root – 5 g Senna leaves – 15 g Anise fruits – 5 g Joster fruits – 10 g. The Basis Of All Constipation: What To Do? Constipation after taking medication.

Discussion

Constipation can be the result of a family predisposition, malnutrition, systematic suppression of the urge to empty the intestines (while doing something), physical inactivity, general weakening of the body associated with the transferred infectious diseases or poisoning of volatile paint particles.

Constipation can be different: atonic and spastic. Atonic constipation occurs with a general weakening of the body, while spastic constipation occurs only with spasms of the circular muscles of the intestine. Signs of constipation can be light dizziness, a feeling of fullness and heaviness in the stomach, restless sleep, belching and nausea, cold hands and feet, loss of working capacity. All of these symptoms can get worse over time.

It is worth worrying even if there is no chair for more than three days.In this case, there is an expansion of the pylorus – its exit from the stomach into the intestines. Consequently, stomach acid enters the intestines, neutralizing the alkali located there. If this happens very often, then there is the possibility of developing cancer, cerebral hemorrhage or mental disorders. Accumulating in the body, intestinal waste is the cause of a large number of diseases.

Constipation
Collection for constipation No. 1

Buckthorn bark – 10 g
Licorice root – 5 g
Senna leaves – 15 g
Anise fruits – 5 g
Joster fruits – 10 g

Throw 1 tablespoon of the mixture into a thermos, pour 1 glass of boiling water, leave for 3 hours, then strain.Take 1/4 cup 3-4 times a day as a laxative for constipation.

Herbal collection for constipation No. 2

Buckthorn bark – 25 g
Three-leaf watch leaves – 10 g
Cumin fruits – 5 g
Yarrow herb – 10 g

Take 1 tablespoon of the mixture pour 1 glass of boiling water, boil for 10 minutes for low heat, set aside and insist for another 30 minutes, then strain. Take 1/2 cup at night as a laxative.

Collecting herbs for constipation No. 3 (for chronic constipation)

Buckthorn bark – 20 g
Licorice root – 10 g
Black elderberry flowers – 10 g
Pharmacy chamomile flowers – 10 g
White lamb flowers – 10 g

1 pour a tablespoon of the mixture with 1 glass of water, simmer over low heat for 15 minutes, strain after cooling.Drink 2 glasses of broth a day, in several doses.

Mine also had constipation in early childhood, suffered greatly and for a long time. There were already cracks in the passage because of this. As a result, it turned out not proper nutrition, dysbacteriosis, in short, while ugh ugh, everything is fine for more than a year. I can say about myself, I also had constipation all my life, I began to take 1 tbsp. spoon 2-3 times a day vasilin oil and literally in a day the constipation passed. I did this procedure for about 2 months, then stopped, and for more than 2 years now there is no constipation at all, I forgot what it is, otherwise I was afraid to go to the toilet before ((((

Fiber or laxatives? When you need a doctor.Constipation after taking medication. Causes of constipation in adults. Remedies for constipation: fiber and laxatives. constipation tortured. Constantly tormented by constipation. Section: Diseases (sarukhanyan oganes constipation reviews).

A laxative with a predisposition should be taken periodically, without waiting for it to burst. She had been terribly constipated since she was four months old. Causes of constipation in adults. Remedies for constipation: fiber and laxatives. constipation …

Discussion

By the way, it happens on the basis of nerves.How are you doing with that?
A laxative with a predisposition should be taken periodically, without waiting for it to burst. 2-3 “fruitless” days is the maximum.
Now, it seems to me, it is necessary to drink something laxative inside, to “liquefy” (sorry for naturalism), and insert candles to lubricate the passage. It is possible and glycerin, but I would now try something more serious, like these microclysters.

01/30/2008 20:47:07, I sympathize …

Cabbage, beets, a spoonful of olive or sunflower oil at night and in the morning.

Laxatives and permanent enemas I would like to avoid. Thank you in advance for your reply. Constipation can occur as a result of taking medications, including antibiotics, as well as at high temperatures. Treatment of constipation in adults. Fiber or laxatives?

After taking the drug (12-14 hours), take enterosgel so that dead worms and their products come out and not be absorbed into the blood. Thank you very much for your feedback, so I will buy Enterosgel and 12 hours after taking the drug for worms I will take a sorbent.

Section: Diseases (children’s laxative tea). Acute constipation. The second day I can’t Fiber or laxatives? When you need a doctor. Constipation medications: laxatives and more. Section: A serious question (how do laxatives affect the action of the app). Laxatives: – ((Girls who have experience (positive or negative) taking …

Discussion

Girls !! Salt water has done its job! I hope our torment is over and the main “locking mass” has come out :)) I will not say how grateful I am to you, anyway there will not be enough words! Thank you very much, savior, happiness and health to you and your children! :))
P.S. Daughter said that constipation was the worst thing in her life, how much they suffered …

super remedy that helps iron-micro-enemas medicinal microlax. I always have a package for a “fire case”. but of course this is not advice for now, but just in case.

Constipation after taking medication. Causes of constipation in adults. Remedies for constipation: fiber and laxatives. Section: A serious question (how do laxatives affect the action of the app). 7ya.ru – information project on family issues: pregnancy and childbirth, upbringing…

Discussion

Especially in the form of Hercules !!! :))) Calm down, Gal :))

And I wanted to ask about vitamin C. Then I somehow read the instructions for 1000-milligram soluble tablets of this vitamin, and with horror I discovered that the simultaneous intake of OK is a contraindication. But, for example, there was no such thing in the instruction of the same UPSa vitamins. And there is no OK in the instructions for themselves. And not a word about the mechanism – who weakens whom? Or what’s going on at all?

Almost 30% of the population suffers from a disorder of the rhythm of bowel movements.
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Each person has their own individual characteristics of this rhythm, but if the intestines are not cleared for two or three days, this indicates the presence of constipation.

In addition to rhythm disturbance, defecation is also considered difficult, with great physical effort. This disorder often provokes headache, general malaise, lack of appetite, slow digestion, flatulence (gas). Most often, constipation occurs in young women and in the elderly.

There are various reasons that can provoke the development of this disease, but in the vast majority of cases, its appearance, according to specialists in family medicine, is associated with improper diet. Typically, the food of the patient suffering from this disorder lacks fluid and fiber. This means that the diet does not include foods such as cereals (black or oat bread, oatmeal cookies, etc.), legumes (lentils, peas), herbs, vegetables and fruits (kiwi, cabbage, carrots, pineapple, pear) which contain a lot of fiber.The daily fiber content of food should be at least 30 grams, which corresponds to about five fruits or vegetables.

Taking a large amount of fiber should be accompanied by plenty of drinking, since without fluid, fiber not only does not have a beneficial effect, but can also worsen the patient’s condition. The minimum amount of fluid that comes from outside, necessary for the body, is 2-3 liters.

Insufficient physical activity and a sedentary lifestyle are two more reasons for constipation.Old age is also characterized by the appearance of delayed peristalsis (muscular work of the intestinal walls to move food through it), and often – difficulties in chewing food due to lack of teeth, which is why the patient stops eating vegetables and fruits.

Treatment with certain medications, and oddly enough, laxatives can contribute to the development of constipation. At first, most laxatives are effective, but later their positive effect decreases and even completely disappears, since the intestinal wall becomes insensitive to them.And instead of being cured, the patient suffers even more.

Stress is another common cause of constipation. Many people are exposed to it. One manifestation of the stress that causes constipation is the constipation of travelers, who, in the new environment and outside the home, upset their normal bowel cleansing rhythm.

What to remember when this problem occurs?

There is a rule that should never be broken: you must have breakfast in order to wake up the digestive tract and make it work.And for breakfast, you need to take fruits or cereals, two important sources of fiber.

Where else is there a lot of it? In addition to fruits and vegetables, there is a lot of it in legumes. People suffering from intestinal rhythm disorders are advised to take meals from peas, lentils, beans 2-4 times a week. Kiwi, pineapple, plums, pears are fruits that contain a lot of fiber. In the daily rate of fruit, oranges, tangerines, kiwi must be present. It is advisable to take them whole and raw together with the skin, since almost all fiber and many vitamins are lost in the juice.

On the other hand, their cereal products, especially those containing bran, or even just ground wheat bran, as an addition to side dishes are an excellent source of fiber that can help solve constipation problems.

It should always be remembered that each person is different and that what helps one may turn out to be useless for another. Therefore, family medicine doctors advise you to look closely at the peculiarities of your body and study yourself in order to know which remedy and which product helps better.

90,000 Low fiber diets

Publication date
3 October 2018

What is it?

Low-fiber diets limit the intake of fruits, vegetables and grains, which contain plant fiber that is not digested by the body. It is one of the main causes of constipation when there are fewer than three bowel movements per week. Stool for constipation is hard, dry and difficult to pass. A low fiber diet may be recommended after surgery or for digestive problems such as inflammatory bowel disease.The rate of fiber intake per day is about 20 grams, while most people consume an average of 15 grams. Fiber is found in fruits, vegetables, legumes, whole grains, and whole grains such as bread and brown rice.

What to expect?

Eating a diet low in fiber interferes with intestinal motility. It can relieve diarrhea, inflammation, or tenderness in the digestive system. However, in most cases, a gradual restoration of dietary fiber intake is necessary to prevent constipation, heart disease and diabetes.Chronic constipation can be a symptom of other conditions, such as irritable bowel syndrome or low thyroid activity. Certain medications, such as a number of antidepressants and narcotic pain relievers, can also cause constipation. In these cases, treating the underlying problem, changing the medication, or adjusting the dose will relieve constipation.

Prevalence

Constipation affects millions of people worldwide.

Treatment

Your doctor may recommend increasing the fiber in your diet by eating more fruits, vegetables, beans, and whole grains.If it is not possible to consume such foods, dietary supplements containing fiber may be prescribed. If a low-fiber diet is prescribed for medical reasons, prescribed laxatives or stool softeners can help alleviate the problem of constipation.

What can you do yourself?

You can prevent constipation caused by a low fiber diet by:

• a high fiber diet that includes more fruits and vegetables, beans, whole grains, nuts and seeds;
• regular exercise;
• increase in fluid intake;
• taking fiber supplements as needed;
• not restraining the urge to defecate.

How is it aggravated?

Certain medications, lack of exercise, insufficient fluid intake aggravate the manifestations of the pathology.

When to see a doctor?

If self-help measures to relieve constipation are ineffective or if there are unusual bowel changes, unexplained weight loss, or abdominal pain, see your doctor.
Severe abdominal pain, vomiting of blood, black, tarry feces – indications for urgent treatment.

What to ask a doctor?

• Is constipation caused by a low fiber diet?
• How can you increase the fiber content in your diet?
• Is any research required?
• Could it be other than constipation?

Making a Diagnosis

To diagnose constipation caused by a low-fiber diet, a doctor takes a history and performs a physical exam. For severe or chronic constipation, your doctor may do other tests as needed.

90,000 Important for everyone

2.

Vegetables and fruits are the most important component of the cuisine of different peoples of the world. Residents of all countries and regions have their favorite dishes: for example, in Indonesia it is gado gado , in Germany – sauerkraut, and in Mexico – guacamole. Rice, potatoes and bread are ubiquitous, but it is the fruits and vegetables that make the culture unique.

This chapter deals with the consumption phase of a fresh fruit and vegetable production system (in other chapters we will look at what it takes to get these foods on our tables).First, we’ll talk about their nutritional and health benefits. We will then provide information on the global consumption of them and why, unfortunately, in most parts of the world, they are not consumed enough for a healthy life. At the end of the chapter, recommendations will be presented that, if followed, will help change the situation.

Fruit and Vegetable Consumption

Around the world, parents are trying to persuade their children to eat green vegetables and use fruits as snacks rather than unhealthy foods.The reason is that vegetables and fruits are good for humans.

This is supported by convincing data. Vegetables and fruits are an important part of a healthy diet. They promote the growth of children, support the functioning of the human body and ensure the mental, physical and social well-being of people of all ages. They help prevent all forms of malnutrition (malnutrition, micronutrient deficiencies, overweight and obesity) and reduce the risk of the spread of noncommunicable diseases (Afshin et al., 2019; WHO and FAO, 2005). Unhealthy diets and malnutrition are among the ten most dangerous causes of disease worldwide.

© FAO / Vasily Maksimov

Almost all countries have developed dietary guidelines that prescribe the consumption of fruits and vegetables; they use various symbols such as triangles, pyramids and plates (see, for example, the recommendations of the EU Science Center). They are formulated differently in different countries depending on the availability of products, their affordability and socio-cultural acceptability.

The latest WHO recommendation is to consume at least 400 grams (or five 80 gram servings) of vegetables and fruits per day (WHO and FAO, 2003). The optimal amount depends on a number of factors, including the person’s age, gender, and physical activity level. It is imperative that you balance your diet and eat different foods. Particular importance is attached to vegetables and fruits.

Benefits of consuming fruits and vegetables

Consuming fruits and vegetables in sufficient (or even higher than recommended) quantities brings many benefits (Box 2).

• Growth and development of children. Vegetables and fruits are rich in vitamin A, calcium, iron and folic acid, which support the health of children, strengthen their immune system and protect them from disease both in childhood and later in life (Xin, 2016).
• Life expectancy. A study in ten European countries has shown that the consumption of vegetables and fruits in large quantities increases the life expectancy of people (Leenders et al., 2013).
• Mental health. Eating seven to eight servings of vegetables and fruits per day (more than the recommended minimum of five servings) is associated with a lower risk of depression and anxiety (Conner et al., 2017).
• Heart health. The fiber and antioxidants in fruits and vegetables help prevent heart disease (Wang et al., 2014, Collese et al., 2017, Miller et al., 2017, Aune et al., 2017).
• Reducing the risk of cancer. Results from 128 of 156 dietary studies indicate that consuming vegetables and fruits reduces the risk of lung, rectal, breast, cervical, esophagus, mouth, stomach, bladder, pancreas, and ovarian cancers (Boffetta et al. , 2010).

© FAO / Miguel Schincariol

© FAO / Alessia Pierdomenico

• Reducing the risk of obesity.Researchers have found that certain populations that consume fruits and vegetables are less at risk of fat storage and obesity (Ledoux et al., 2011, Schwingshackl et al., 2015).
• Reducing the risk of diabetes. Data from a systematic review and meta-analysis confirm that increased consumption of green leafy vegetables and fruits is associated with a significant reduction in the risk of developing type II diabetes. For every 0.2 servings of vegetables per day, there was a 13 percent reduction in the risk of this disease (Li et al., 2014).
• Improving bowel health. A diet rich in fruits, vegetables and other plant foods that are high in fiber leads to an increase in the diversity of gut bacteria and an increase in bacteria that produce anti-inflammatory substances that have been linked to improved metabolism. In addition, increased consumption of fruits and vegetables has been shown to help reduce the incidence of diverticulosis and the prevalence of other problems such as gas, constipation and diarrhea (Klimenko et al., 2018, Maxner et al., 2020).
• Improving immunity. Adequate consumption of vegetables and fruits can reduce the severity of infectious diseases. Consuming foods in this group does not protect against viruses such as COVID-19, but people who consume them recover faster than those whose diets are poor in these foods (Chowdhury et al., 2020).

Box 2. Color Matters

The colors of many vegetables and fruits are often due to the nutrients and phytochemicals they contain (FAO, 2003).

Consumption volumes

The world consumes significantly less vegetables and fruits than is necessary for a healthy diet, according to WHO recommendations (at least 400 grams). The amount of these foods required depends on the person’s age, gender and physical activity level.Many countries have developed separate guidelines for children based on the importance of fruits and vegetables for their healthy growth and development.

On average, we eat no more than two-thirds of the recommended minimum amount of vegetables and fruits (calculated from Afshin et al., 2019). There is a significant variation in this indicator: while residents of Central Asia, North Africa and the Middle East consume slightly more than the recommended minimum, then residents of sub-Saharan Africa and Oceania consume only about a third of the desired minimum.Most fruits are consumed in the Caribbean, least in southern Africa.

Sub-Saharan Africa eats the least vegetables and fruits (Amao, 2018).

• A South African study of 3,480 adults aged 50 and over found that 68.5 percent of them did not eat enough vegetables and fruits. Black and colored Africans, men with low levels of education and men with low socioeconomic status consume the least vegetables and fruits.
• Teenagers in school in Benin eat on average just 97 grams of these foods, while the recommended amount for this age group is 300 grams of fruits and 150-225 grams of vegetables.
• In Lagos, Nigeria, teens in the same age group are aware of the health and nutritional benefits of fruits and vegetables, but only 5.5 percent of those surveyed consume them in the recommended minimum amounts.

The relationship between the level of income in the regions and the consumption of vegetables and fruits is rather weak.High-income countries in Western Europe and North America consume only half of their optimal amount, while North Africa and the Middle East consume more, although incomes are lower in the region.

There is practically no relationship between fruit and vegetable consumption. If we exclude areas with low consumption of fruits and vegetables, there is a persistent negative relationship between the consumption of the former and the latter: the more fruits people include in their diet, the less vegetables there are, and vice versa.Possible reasons for this situation are listed below.

• In general low-income countries (for example, sub-Saharan Africa and South Asia), people tend to have a limited budget and spend it on cheap staple foods. Cultural preferences and the limited availability of vegetables and fruits may play a role.
• In other parts of the world, consumption is higher, but the budget for purchasing fresh produce is still low (or the population is ready to consume it only in small quantities).The population balances costs and the amount of food consumed: with an increase in the amount of fruit, the amount of vegetables decreases. Their ratio depends on factors such as price, availability and cultural background.

Why not enough fruits and vegetables are consumed in the world?

Eating habits are complex; they are determined by a complex of interrelated physical, biological, psychological, historical and cultural factors. It is not possible to address all the factors affecting the consumption of fruits and vegetables in this document, but some of them identified during the 2020 FAO / WHO workshop are listed below.

Availability. Many vegetables and fruits are seasonal, perishable foods available for only part of the year. Large amounts of losses in harvesting, transportation and storage reduce the volume of these products reaching stores and markets. The situation is compounded by the lack of refrigeration equipment and transport infrastructure, warehouses and retail stores, as a result of which the shelf life of highly perishable products is reduced. Disruptions in the functioning of commodity chains impede the sale of fruits and vegetables and reduce the interest of producers in growing them.Low demand leads to a decrease in supply and vice versa, as in the situation with eggs and chicken (see chapter 3).

Economic availability. Vegetables and fruits can be quite an expensive part of the diet (Box 3). Many poor people spend all their food money on cheap, filling, high-calorie, high-carbohydrate foods such as rice and cassava. When vegetables and animal products are available, they are added to food in small amounts for variety.Fruit can be a luxury item, but it can become financially available during periods of high harvest. Field and garden owners can grow and eat their own vegetables and fruits, but many are seasonal and have a limited shelf life and are therefore not readily available.

Box 3. Consumption in Sub-Saharan Africa

In ten sub-Saharan African countries, a study (Ruel et al., 2004) found that spending on fruits and vegetables ranges from 3 to 13 percent of the total household budget, or 5 to 16 percent of the food budget.

As household incomes rise, the demand for vegetables and fruits also grows, but at a slower rate than income. Households headed by women tend to spend more on vegetables and fruits than households headed by men.

Citizens usually eat more vegetables and fruits than villagers, but this is due to the higher incomes of the former.

Adjusted for income, more highly educated people consume less of it than people with a lower level of education.This is because the former tend to work outside the home and prefer processed foods that are lower in vegetables and fruits.

Education and culture. Food is closely related to culture: our tastes are determined by the culture in which we grow up and the upbringing received in childhood. Moreover, food is an integral part of culture: what we cook and eat makes it unique. Immigrants prefer to eat their usual food and usually go to shops where they are sold. But food cultures and patterns are changing, rising incomes and a shift towards urban lifestyles are forcing people to prefer “convenient” food, which often leads to higher consumption of sugar, vegetable oils, animal products and further processing and a decrease in the amount of fresh vegetables and fruits in diet – this change is referred to as a “global dietary change” (Caballero and Popkin, 2002, Popkin et al., 2012).

Lack of knowledge. People love (or dislike) fruits and vegetables for their taste, but are not always aware of their health and nutritional benefits. Children, adolescents, adults, and the elderly have different needs; similarly, the needs of men and women differ. Pregnant and lactating women need additional nutrients, but they themselves and their families are not always aware of this. A special diet is needed for people with HIV / AIDS, diabetes and other diseases. However, the specific physiological needs of certain groups of the population are usually not taken into account in campaigns to promote healthy diets and healthy lifestyles.

Competition with alternatives. The processed products are actively promoted and presented as tasty and prestigious. There is aggressive marketing of unhealthy foods and beverages in schools, offices and shops. Sugar-sweetened beverages are easier to buy and consume than fresh juices; packaged candy and snacks last longer than fruit. These products compete with fruits and vegetables for consumers’ wallets.

Food safety.Unlike many processed foods, vegetables and fruits need to be washed and cleaned before eating, and some require cooking. There is a risk of getting sick if you eat contaminated vegetables and fruits. The source of contamination during the production phase can be irrigation water, soil, fertilizers and pesticides; it can also be the result of unsanitary handling and preparation of food (see chapter 5).

National policy. Concerns over food security, trade balance and geopolitics are forcing governments to focus on major crops and exportable commodities.Vegetables and fruits don’t get that much attention. As a result, medium-sized farms and commercial producers invest much less in the production of these products. Trade policy stimulates the flow of cheap imported goods to the detriment of local, indigenous varieties. In such an environment, the consumption of neglected, underutilized vegetables and fruits decreases (see Chapter 4).

Better nutrition and better health

The world’s population is not only affected by the COVID-19 pandemic, but also by the pandemic of noncommunicable diseases, many of which are caused by poor nutrition (Allen, 2017).Decisive action is needed. Policy areas requiring attention are discussed below.

Promotion of production. We need measures aimed at increasing the production of vegetables and fruits in small farms. In particular, there is a need to improve the efficiency of extension services to promote widespread adoption of good agricultural practices, to ensure the sustainable use of soils and the availability of inputs such as seeds and fertilizers.Attention must be paid to empowering women who tend the many fields and horticultural plots. Imported products are important to meet the nutritional needs of the population in countries where there is insufficient production of vegetables and fruits (FAO, 2018).

Increased physical availability. To increase the physical availability of fruits and vegetables, it is necessary to improve the efficiency of the value chains linking producers and consumers (see.(see chapter 4). To improve their functioning and reduce food waste and spoilage, it is necessary, in particular, to improve the situation with transport and marketing, warehouse and processing infrastructure, labor resources and finances.

© FAO / Alessia Pierdomenico

© FAO / Ami Vitale

Increasing affordability. Increasing the consumption of fruits and vegetables can be achieved through subsidies (WHO, 2017).

Promotion of consumption. Education and the dissemination of information are essential.The poor do not consume enough vegetables and fruits (or prefer cheaper products) because they do not have the funds to purchase them. Many people in high-income countries choose to consume unhealthy foods instead of these foods. Consumer behavior can be changed through targeted communication.

Incorporating nutrition into school curricula. An important element of campaigns aimed at increasing the consumption of fruits and vegetables is working with schools.By integrating nutrition and fruit and vegetable production into curricula, children can develop lifelong skills and eat vegetables and fruits from an early age. School feeding programs, which already play an important role in efforts to end hunger, should be part of countries’ education policies. Legislation can stimulate the use of vegetables and fruits in school canteens, their sale in vending machines and purchases.By limiting the sale of foods high in salt, sugar and trans fats near schools, the food environment in educational institutions can be improved.

Measurement of indicators of nutrition. More effort is needed to measure fruit and vegetable intake along with other dietary components. Progress has been made in this area. Two indicators have been developed: the minimum dietary diversity for women of childbearing age and the minimum dietary diversity for infants and young children (FAO and FHI 360, 2016).The first is included in the nutritional status indicators to be used in some 90 countries where demographic and health surveys will be conducted.