Top Constipation and Fiber Solutions

If you’ve ever suffered from constipation and sought treatment, you were probably told to increase the amount of fiber in your diet. Though this sounds like a no-brainer, you may have found that including all that fiber is a bit difficult. In order to find constipation and fiber solutions, you need to think outside the box.

Constipation and fiber solution #1

Begin slowly. Increasing fiber intake too rapidly can exacerbate constipation symptoms such as gas and bloating. Most Americans eat around 8-12 grams of fiber per day which is fairly shy of the recommended 25 grams per day.

Aim for a gradual increase of 2-3 grams per day until you’ve reached 25 grams which will be just the right amount to ease your constipation and fiber intake troubles.

Constipation and fiber solution #2

Replace salty snacks with seeds and nuts. Easy fixes like this can add fiber to your diet and curb your craving for fattening chips and French fries. Make sure to only eat a handful of nuts. They are nutritional powerhouses, but they also pack a lot of calories.

Try pistachios and peanuts that are still in the shell. By doing this, you’ll take the time to open each nut and be less likely to overeat. This could definitely help with your constipation, and fiber will be increased without much effort.

Constipation and fiber solution #3

Try fruit instead of sweet treats. Berries can help ease constipation and fiber is high in berries as well. A sweet bowl of blueberries, blackberries, strawberries or raspberries can be a delicious alternative to desserts that are high in fat and calories.

You might also try a smoothie to satisfy your creamy desires. Adding fiber powders to a smoothie loaded with fruit can up your fiber intake quite a bit.

Constipation and fiber solution #4

If you can’t eat it, drink it! Fiber powders can be added to your morning cuppa quite easily and without any taste or texture.

Your Cuppa Joe is likely to get you moving in more ways than one and has now become a constipation and fiber solution.

Constipation and fiber solution #5

Replace sides like mashed potatoes with healthier alternatives. Whole grain products such as quinowa or couscous complement virtually any meal. If you’re cooking for a family, no worries! Your kids will love these delicious sides!

Constipation and fiber solution #6

Read food labels. Although many manufacturers tout “whole grain goodness,” the real truth will be found on the label. If all you see is wheat flour rather than whole grain, the product probably isn’t very high in fiber.

Check the dietary fiber content under carbohydrates on the label to make sure that this food truly is a constipation and fiber solution. One should aim for at least 3 grams per serving if not more.

Constipation and fiber solution #7

Ditch your old breakfast and start your day off with a bowl of oatmeal or other high fiber whole grain cereal. Top this treat with some berries or other fruit and you have now just consumed nearly half of your fiber needs right from the start!

Constipation and fiber intake are definitely related and any effort to increase your fiber intake should be attempted.