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.

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Add these Thomas English Muffins to your grocery list and be on your way to meeting your daily fiber needs!

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Many berries are also high in fiber. Another low calorie high fiber dessert is a blackberry pie or cobbler. For an easy recipe just take some fresh blackberries and mash 1/2 of them. Place the mashed blackberries and the whole blackberries at the bottom of a greased pan and then top the berries with a white or yellow box cake mix (just the mix in the bag- don’t add the other cake ingredients). Just sprinkle/spread the dry cake mix on top of the berries. Then drizzle butter (you can use low calorie butter) on top of the cake mix. Bake at 350 degrees until the cake mix begins to get brown. This dessert taste great with some frozen yogurt on top.
If you have a favorite low calorie high fiber dessert that you would like to share with others please let us know. We would love to share your fiber recipe on our site.

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It is amazing to me that more people are not on a low fat high fiber diet. It seems that a lot of people only think about increasing their dietary fiber intake when they are constipated. People obviously do not know about the benefits of fiber. Fiber and weight loss go hand and hand for many reasons.

First of all, fiber helps us stay full for longer. You see, soluble fiber slows down our digestive process(stomach emptying) and stays in our body for a longer time which keeps us full for a longer time. Fiber also binds to water which provides a sense of fullness in the stomach after eating. Second of all, most high fiber foods are also low in calories and fat. If you focus your meals around high fiber foods than you will also be able to better control your caloric intake. Everyone knows that in order to lose weight you need to burn off more calories than you consume. A high fiber diet is also good for weight loss because high fiber foods usually require a person to chew more. When you are required to chew more you slow down your rate of eating and give your stomach time to tell your brain that it is full. Last of all, fiber is basically calorie-free due to the fact that our bodies do not absorb fiber.

All in all, using fiber for weight loss is an excellent and healthy way to lose weight and keep it off.

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Supplies list : Boneless chicken breast and Fiber One Honey Oat Clusters Cereal

1. Crush the cereal until you get a semi-fine texture. I like to crush the cereal in a ziploc bag so I don’t make a big mess.

2. Dip your chicken in egg or cream of chicken soup (Campbells)

3. Coat the chicken in the cereal

4. Bake in oven at 350 degrees until chicken is no longer pink and cereal has begun to brown.

Enjoy!

If you have any high fiber recipes that you would like to share on our need fiber site please let us know.

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My sample high fiber diet

Breakfast

Bowl of Fiber One Honey Clusters – 13 grams of fiber

Banana added to cereal – 3 grams of fiber

I was hesitant to try this cereal thinking that is would probably be disgusting, but to my surprise it is actually pretty good. I love it with bananas added!

Lunch – Turkey sandwich on Nature’s Own Double Fiber Bread- bread 10 grams of fiber (5 grams per slice) This bread is new in stores and it is also quite good! A really easy way to add fiber to your diet.

At the completion of lunch I have already gotten 26 grams of fiber which is 1 more gram than the daily recommended amount for women. It is recommended that men under the age of 50 get 38 grams of fiber per day. 10 plus grams of fiber can easily be added to the day.

Snack – pear – 3-5 grams of fiber or Fiber One Snack Bar – 9 grams of fiber

Dinner – just add a 1/2 cup of beans to your meal and you will add anywhere from 5 – 10 grams of fiber depending on the type of bean

As you can see from this sample fiber diet it is really not that hard to meet your daily fiber needs. I will keep you updated on other items high in fiber as I come across them in the stores.

When adding more fiber to your diet make sure that you increase your water intake and get at least 8 cups a day. If you do not drink enough water, adding more fiber to your diet can actually have an opposite effect and get you constipated.

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Fiber is an important part of a healthy diet, but did you know it can help you in your weight loss efforts? Filling up on fiber can help you to feel full for longer, therefore causing you to eat less overall which will result in healthy weight loss.
In addition to helping you lose weight, fiber also has many positive health effects. Fiber has been linked to managing diabetes, cutting cholesterol, and limiting heart damage. One Swiss study found that eating a high-fiber meal reduced hunger more than a meal which was low in fiber.

How Much Fiber Do You Need?
You should consume between 25 to 35 grams of fiber a day. While that might not sound like a lot, most Americans only get about 15 grams and many much less. Fiber can be found in most fruits and vegetables including carrots, peas, broccoli, spinach, and cauliflower.

In addition, there are many cereals and breads that have a good amount of fiber, but you must read the labels to determine which ones. Typically anything made with whole wheat or whole oats or bran will have fiber – plus these cereals tend to be natural and low in fat and sugar which also help with your weight loss and are better for you overall.
How Can You Eat More Fiber?
There are some easy ways that you can increase your fiber intake. Think about adding garbanzo beans to a salad or soup, or add a tablespoon of bran to your cereal. Leaving the skins on fruits and vegetables will also increase your fiber intake. The actual fiber content of each individual food isn’t that much so it is best if you simply eat more types or servings of fiber rich foods each day.
Consider eliminating meat from some of your meals. Meat has no fiber, and it doesn’t give you the benefit that you get with fiber-rich food. Instead, try eating more grains, fruits, and vegetables. In this way, you can be sure your meal has a healthy concentration of fiber.

Add Fiber Gradually
It might be difficult for your body to become accustomed to a diet that is rich in fiber. It is indeed counter-cultural, since many families grew up consuming a great deal of meat. However, if you’re really want to lose weight and be healthy, you’ll give fiber-rich meals a try. Fiber rich foods, combined with sensible eating, can help you lose weight and keep it off.
Don’t try to totally change to a high fiber overnight. It may require a great deal of trial-and-error before you hit upon the right amount of fiber. However, in the end, you may be amazed at the positive role that fiber plays in your diet. And it may inspire you to encourage your loved ones to add more fiber to their own diets as well. A diet high fiber diet can help you to manage the amount of food you eat and has many health benefits. So load up on fiber-and watch your waistline shrink as a result!

Author Bio
Lee Dobbins writes about Low Carb and Low GI eating as well as other weight loss issues. Visit www.lowcarb-resource.com for more articles on healthy dieting. Article Source: http://www.ArticleGeek.com – Free Website Content

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