What Are the Benefits of Fiber and How to Get More in Your Diet
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Constipation is a common and frustrating condition. If you’ve ever been backed up, you know it can be a real pain. And some of the treatments to rapidly relieve constipation can be just as uncomfortable as the bloating, hard stools and straining
Fortunately, there are ways to prevent constipation from happening in the first place. No. 1? Eating enough fiber-rich foods, which promotes regularity
But how much fiber should you aim to eat daily to prevent constipation? And is there such a thing as too much fiber?
Nutrition Tip of the Day: Eat 25-38 Grams of Fiber Daily to Prevent Constipation
In order to prevent constipation, it’s best to eat a variety of foods rich in soluble and insoluble fiber every day, Dr. Lisa Ganjhu, gastroenterologist at NYU Langone Health, previously told TODAY.com
Adult women should aim to consume about 25–30 grams of fiber per day, whereas men will need closer to 30-38 grams per day. All the fiber math boils down to about 8–10 grams per meal
Consistency is key. It’s best to consume fiber-rich foods daily to prevent constipation, as opposed to loading up once or twice a week to overcompensate
Why It Matters
Fiber keeps you regular and prevents constipation in a few ways
Soluble fiber dissolves in water in the digestive tracts and forms a slippery, gel-like substance which makes stools soft and easier to pass, Ganjhu explains. Insoluble fiber — aka, roughage — does not dissolve and instead adds bulk to the stool, so it passes faster
Fiber acts also acts a prebiotic, feeding the good bacteria in our gut — and an imbalance in the intestinal microbiome can contribute to constipation, research shows
The body doesn’t store fiber like it does with fats and some micronutrients. Fiber passes through the body — much of it undigested — and exits in our stool within a day or two
That’s why it’s important to consume enough fiber every day, keeping consistent at 25-38 grams per day
“The right amount (of fiber) will produce the stool and help move it out, but (an excess) will cause too much bulk and urgency to move it out, leading to loose stools,” Ganjhu adds
How to Get Started
If you’re falling short of 25-28 grams of fiber per day, which most Americans do, it’s important to increase your intake gradually, Ganjhu says
Aim to add no more than five grams of fiber to your diet per week until you reach the recommended daily amount, dietitians previously told TODAY.com
Famous constipation-fighting foods include beans, oatmeal, chia sees, kiwis and grandma’s favorite: prunes
Prunes are especially effective for constipation because of their unique combination of fiber and sorbitol, a sugar alcohol which draws water into the intestines and acts as a natural laxative
Start with about four to six prunes or 4 ounces of prune juice per day, says Ganjhu
In addition to eating fiber-rich foods, drinking more water and exercising regularly can help prevent constipation
Always talk to your doctor if you have any concerns or questions
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
