Fiber: Preventing Constipation—sStaying Regular and Regular Meals

Staying regular and regular meals

One way that might help you stay regular is to eat healthy meals that are high in fiber. This can take some planning, but can be an easy, delicious way to help prevent constipation.

Eating smaller, more frequent meals throughout the day can help you cut down on snacking and lead to healthier eating habits. Try eating meals at consistent times so that you get used to a regular eating schedule.

Fiber: a natural way to prevent constipation

You often hear that you should include fiber in your diet. But what exactly is fiber and why is it good for you?

Fiber is found in complex carbohydrates such as:
• Vegetables, fruits, seeds, brown rice, oats, barley, rye, bran, and beans
• Products made from whole grains including breads, cereals, and pasta

The body does not absorb fiber, but it does provide bulk to the foods we eat, helping our digestive system work more efficiently. Many people believe that a high-fiber diet may help prevent obesity, diabetes, heart disease, and even some forms of cancer.

Some fiber-rich foods aid digestion by softening the stool and making it swell, which helps it move through the large intestine. Other fiber-rich foods help make the stool bulkier, which, in turn, can help regulate bowel movements.

How much fiber you need

The Food and Drug Administration (FDA) recommends a daily intake of 25 grams of fiber. Remember that it is much better to get your fiber from foods than from supplements or pills. Foods contain additional nutrients that are important to your health.

If you are not used to eating a high-fiber diet, it's important to introduce fiber into your body slowly over several weeks. Consuming too much fiber over a short time may lead to bloating, diarrhea, or gas.

A delicious way to get your fiber

You can enjoy some of your favorite dishes and get more fiber at the same time. "Fiber-up" your salad with chopped apples or pears. A medium-sized apple or pear contains 4 grams of fiber. Add ½ cup of kidney beans to your chili and increase your fiber intake by 9 grams.

Here is a delicious high-fiber recipe for you to try at home

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