Constipation: The Fiber Factor

Overview

If you are one of millions who reach for over-the-counter laxatives for constipation, you should know that that there is a better way. Eating the right foods could put an end to constipation and start you off on the right foot to having regular bowel movements.

Recommended Fiber Intake

Reducing constipation may be as easy as adding more fiber-rich foods to your daily diet. According to the Institute of Medicine, adults should consume 14 g of fiber for every 1,000 calories consumed. For a woman, that would be about 28 g of fiber if you consume 2,000 calories per day. If you are a man and you consume 2,500 calories per day, you will need 35 g of fiber to satisfy the recommendation.

Functions

Fiber helps to prevent constipation by forming a gel, which binds waste, keeps the stool soft, increases bulk and stimulates action to speed the waste through your gut and out of your body.

Dependency

If your diet is low in fiber, you are likely to have few and irregular bowel movements that are hard to pass, causing a great deal of strain. This situation can cause an unhealthy dependence on laxatives.

Prevention

To reduce your dependence on laxatives, eat more fruits, vegetables and whole grains along with nuts, seeds, beans and peas. Start today by treating yourself to a fiber-rich breakfast of oatmeal with raisins and milk. Then have an apple and an ounce of walnuts for snack. Add beans or peas to your lunch menu, and treat yourself to a large salad at dinner. Be sure to drink plenty of water when increasing the fiber in your diet. This will help to ensure that your stool stays soft and easy to move.

Caution

In some cases, constipation may be a sign of more serious health problems, or impaction that needs direct medical intervention. See your doctor if you think your condition is more than the run of the mill constipation. For help with planning your high-fiber diet, talk to a registered dietitian.

More About Fiber and Constipation

Eating to Prevent Constipation

Fiber Up Your Diet

The Health Benefits of Fiber

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For answers to questions about food, nutrition, diet, weight loss and health-related conditions, talk to a registered dietitian. Go to www.eatright.org to find a registered dietitian. Registered dietitians are the healthcare professionals most trained and experienced to help you with your food and nutrition questions.

10 Tips for Keeping the Weight Off

If you lost weight and want to keep it off, you will need to continue to make healthy food and lifestyle choices. It might be tough, but you have to stay focused. One of the biggest mistakes people make after losing weight is going “off the diet” and back to old ways of eating. Those old ways are what caused the initial weight gain in the first place, so you should not be surprised if the weight comes back after you go “off the diet.” Consider the follow steps that you can take to avoid regaining the weight:

1. Be prepared for withdrawal symptoms, the biggest of which might be cravings. Acknowledge what is happening and try to find ways to overcome the cravings. Perhaps drink a tall glass of water. Sip on an ice cube. Eat a large salad or grab a handful of nuts. Of course, you could also go for a long walk, away from the temptation. By the time you return, the wave of cravings should have passed.
2. Drink a glass of water every couple of hours. This will help to keep you feeling full so that you don’t have to deal with hunger pangs. Add a few drops of fresh lemon or lime juice if you wish to flavor the water. But avoid sweetened drinks.
3. Plan ahead when you will be eating out. You should have a fairly good idea of what you plan to eat before you sit down at the restaurant, or before you get to the party if it is a party that you will be attending. You might find that having a light snack or even eating a light meal before you go could take the edge off of deciding what to eat later.
4. Avoid drinking alcoholic beverages, especially before you eat. Drinking on an empty stomach could get your digestive juices flowing and cause you to overeat. It could also weaken your resolve and remove any degree of self-restraint that you might have intended to use.
5. If you must drink, make sure it is highly diluted. Then drink slowly to make the drink last. This will cut calories and help to limit the total amount of liquor consumed over the course of the evening. Avoid sitting or standing near the bar if at all possible.
6. Keep things fresh. Choose fresh or minimally processed foods instead of highly processed foods that may contain large amounts of fat, sugar and salt.
7. Read food labels and avoid foods that have a lot of ingredients listed. Be especially careful to limit foods made from refined, white flour and those that contain trans fat and saturated fats.
8. Resist the urge to have pizza, fast food burgers and all the other foods that you know were the source of your problem to begin with. In other words, stick with what worked to shed the weight. Now that you can be a little more liberal doesn’t mean that you should let your guard down.
9. Pay attention to how much you eat. You can eat a lot more vegetables without consuming excess calories, as compared to bread, butter, salad dressing, fried foods and rich desserts. You will have to make some tough choices. Be sure to make the right ones.
10. Stay active. Regular exercise will continue to be an important element of your daily activities. It is what will allow you to eat a reasonable amount of food without regaining the weight. If you see that you are beginning to regain the weight, don’t let it happen. Do something to stop it before it becomes a major problem – again.

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If you are struggling to lose weight or need professional support in controlling your weight or eating to prevent or treat diabetes, heart disease or other chronic health problem, talk to a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org. Registered dietitians are the healthcare professionals most trained and experienced in the art and science of nutrition and most qualified to help you make smart food and lifestyle choices.

10 Heart-Healthy Foods for Valentine's Day

This Valentine’s Day, be good to your sweetheart, but don’t forget to take care of your own heart. Start by eating a variety of colorful fruits and vegetables. These foods are rich in polyphenols, which are plant compounds that have been shown to promote heart health.

Indeed, polyphenols may provide a wide range of health benefits. According to an article in the American Journal of Clinical Nutrition, studies show tat polyphenols may help to prevent cardiovascular disease and may reduce your risk of developing certain cancers. Polyphenols have also been linked to a reduced risk for type 2 diabetes and other diseases of aging.

If you are not consuming 5 to 9 servings of fruits and vegetables, you may not be getting the health benefits that these foods offer. This Valentine's Day do something good for your heart. Eat more colorful fruits and vegetables to boost your polyphenol intake and reduce your risk of heart disease.

Here are 10 foods to help you get started:

1. Apples
2. Red grapes
3. Cranberries
4. Pomegranate
5. Eggplant
6. Broccoli
7. Onion
8. Cocoa/Dark chocolate
9. Tea
10. Red wine

References

Agricultural Research Service

American Journal of Clinical Nutrition
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If you have questions about diet and nutrition, consult a registered dietitian. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org or by searching online.
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