How to control your daily fiber intake: how much fiber do we need to prevent constipation?
If you have problems with constipation, you should monitor your daily fiber intake. While fiber can’t cure the root cause of constipation, it can help relieve some of the symptoms. Including fiber-rich foods in your diet will help keep your digestive system regular.
Your daily fiber intake has a direct effect on the way your small intestine and colon work. Your small intestine is responsible for collecting nutrients and vitamins from your digested food once it has passed through your esophagus and stomach. Once your food has been processed there, it moves to your large intestine and colon. The colon’s job is to lubricate stool and make it easier for it to pass through the rectum.
The fiber is involved in two different ways. Your daily fiber intake should include soluble and insoluble fiber. Soluble fiber forms a gel and prevents the intestines from absorbing too much fat. Insoluble fiber keeps food moving through your digestive system and adds bulk to stool, making it easier to pass.
Your dietary fiber intake is determined by your age and gender. For women ages 19 to 50, the recommended daily intake of fiber is 25 grams. Men of the same age should consume at least 30 grams a day. After age 50, both men and women should consume about 50 grams of fiber. Children need between 5 and 15 grams of fiber depending on their age. However, the average American only eats 12 grams or less per day.
Make sure your daily fiber intake includes both types of fiber by eating a variety of fresh foods. All foods that are natural contain fiber, some more than others. To get insoluble fiber, eat wheat bran, whole grains, and vegetables. Soluble fibers can be found in citrus fruits, vegetables, oats and barley. These foods contain the highest concentration of each type of fiber.
As long as you focus your diet on fresh foods and not packaged foods, your daily fiber intake should be adequate. In fact, the reason many people struggle with constipation is because they eat too many processed foods. Processed foods lack fiber and other important nutrients that play a role in your digestive health.
Making sure your daily fiber intake is up to par is just one of the important steps you can take to ease the symptoms of constipation. Eating fiber every day can help you stay regular, but if you’re still struggling with constipation, you need to find a cure for the source of your digestive issues.