How Much Fiber Do You Need A Day?

Relieving Constipation | Fiber and Constipation

Many of our readers have asked us about relieving constipation with fiber.

According to Wikipedia symptoms of constipation includes the following:

• infrequent bowel movements (typically 3 times or fewer per week)
• difficulty during defecation (straining during more than 25% of bowel movements or a subjective sensation of hard stools), or
• the sensation of incomplete bowel evacuation.

Constipation is not rare. Almost everyone of us has experienced symptoms of constipation at some point in our life. Most constipation is temporary and not serious, but some people do suffer from chronic and/or severe constipation.

The most common cause of constipation is a lack of fiber in one’s diet. Therefore, relieving constipation with fiber is a great way to start.

People who eat plenty of high fiber foods, such as high fiber cereal and fruits and vegetables, are less likely to become constipated. The bulk and soft texture of dietary fiber help stools become soft and easy to pass. Many people who have diets lacking in fiber have dry, hard stools that can be extremely difficult to pass- hence constipation. For people prone to chronic constipation or severe constipation, it is important to limit foods that have little or no fiber, such as ice cream or burgers.

Constipation relief can be pretty simple and easy to attain if you make an effort to meet your daily recommended fiber needs. There are so many high fiber foods on the market these days, as well as fresh fruits and vegetables, that you can easily create a high fiber diet plan. If you choose fiber as a means for relieving constipation, just make sure that you increase your water intake. If you increase your fiber intake without increasing your water intake you may actually cause yourself to get constipated.

Dietary Fiber Deficiency

Although there is no identifiable deficiency disease caused by lack of fiber in the diet, research does indicate that a low intake of dietary fiber, or a dietary fiber deficiency, over one’s life can be associated with numerous health problems. These health problems include constipation, bowel irregularities, hemorrhoids, diverticulosis, raised cholesterol levels, and obesity. In order to avoid these health concerns associated with a dietary fiber deficiency one should definitely consume 25-35 grams of fiber per day.

How to add fiber to your diet | Add fiber without gas

If you are adding fiber to your diet make sure that you add it slowly and increase your water intake. If you increase your fiber intake too quickly it may result in gas and stomach pains. In order to add fiber without gas just increase the amount of dietary fiber you eat daily by a few grams until you reach your recommended amount. Start slow, don’t go from 10 to 35 grams of fiber in one day. It is important that you give your intestinal system time to adjust, and adding too much fiber too quickly can cause discomfort/gas. It is important to drink more water when you add fiber to your diet because if you don’t, the fiber will act as a sponge and absorb the water in your body. This, in turn, can cause constipation, dehydration and bloating.

Best Fiber Supplement

We have received a few emails asking what is the best fiber supplement on the market? Before we answer that question, there are some questions that you have to ask yourself (or your doctor if you have special circumstances in terms of your intestinal tract, colon, etc). Finding the best fiber supplement depends on your needs, preference, and body. There are many different types of fiber supplements:

• Psyllium or Psyllium Seed Husks – Psyllium is a soluble fiber that is found in many high fiber cereals. These cereals have gained much attention due to the fact that they may reduce cholesterol levels. Psyllium is the main ingredient in supplements such as Metamucil and Fiberall. Psyllium can be taken daily and helps with constipation, IBS, and diverticulosis. Side effects? Psyllium may cause gas.
• Glucomannan – Glucomannan is found in an Asian plant, the konjac. Glucomannan is a soluble fiber that is sometimes added to noodles, stews, and sauces as a thickener. This supplement helps with constipation, cholesterol levels, and even obesity.
• Methylcellulose – Methylcellulose is actually chemically produced and does not occur naturally. Methylcellulose is mainly used to combat constipation as it creates a softer stool. This supplement can also be used to treat diverticulosis, hemorrhoids, and IBS. Citrucel is the best known supplement on the market.
• Calcium polycarbophil – Also synthetically produced, polycarbophil absorbs water in the intestine and creates a bulkier stool. Polycarbophil is mainly used as a laxative. Popular products include Fibercon and Fiber-Lax. These can be used to treat constipation, diverticulosis, and IBS.

As with any fiber supplement, make sure you start slow and make sure you drink plenty of water.

So, what is the best fiber supplement? Personally, I like Benefiber. It’s tasteless, odorless, and doesn’t clump up in liquids. Let us know what you think is the best fiber supplement.