Are you getting enough fiber?

Nutrition therapy for constipation in healthy people is soluble and insoluble fiber, as well as fluids. (IBS patients consult with your physician or RD prior to initiating as it could lead to more discomfort) Fiber is also known as the roughage or bulk of the plant that your body can’t digest or absorb. Most Americans only consume half the recommended amount of fiber, which is about 14 g for every 1000 calories consumed. Adult women should consume 25 grams of fiber, and men 38 grams, children from 19-25 grams of fiber. 

Soluble (fermentable) fiber foods dissolve in water and sources include fruits, barley, legumes, oats, oat-bran, and vegetables such as cucumbers and carrots. Soluble fiber attracts water and forms a gel, which slows down digestion. This can slow down the absorption of sugar in your bloodstream to help maintain stable blood sugar levels and help prevent type 2 diabetes. Diets high in fiber can reduce cholesterol by 2-3% and LDL cholesterol by up to 7%. Fiber binds with bile acid, while not undesirable themselves, require the body to use up more cholesterol to replace them, hence improving blood lipids.  

Insoluble (nonfermentable) fiber foods do not dissolve in water and sources are from whole wheat products, wheat and corn bran, and vegetables such as cauliflower, green beans, and skins of root vegetables. Insoluble fibers help “keep you regular” because the food absorbs water and passes through the GI tract relatively intact, which speeds up the passage of food and waste through your gut. 

The other added benefit I like is that it makes me feel fuller in my meal, so it can help cut down overall caloric intake. If you currently don’t take in a lot of fiber, beware to jump right in, rather you should look to increase about 5 grams every 3 days. There are cases where an overload of fiber causes constipation, gas and bloating, and possibly diverticulosis, which are "weak spots or pockets" in the wall of the colon. Conversely, getting too much may cause loose stools or diarrhea. Excess fiber may bind to iron, zinc, calcium, and magnesium and decrease their absorption.

How to get more fiber in your diet:

Add bran or powdered fiber to your smoothies, or the fiber sprinkles that you can add to almost all foods because it dissolves in liquids and soft foods. There are also many fiber food sources, and the top rich ones include: beans, bran cereal, split peas, brown rice, lentils, artichoke, sweet potato, edamame, whole wheat bread, Asian pear, raspberries, prunes, oatmeal, corn, banana, and avocado.

Where I can get 2 grams of fiber:

Apple-1 small, Orange-1 small, Banana-1 small, Peach-1 medium, Strawberries- ½ cup, Pear ½ small, Cherries-10 large, Plums- 2 small, whole-what bread 1 slice, All Bran- 1 Tbsp., Rye bread 1 slice, Corn flakes 2/3 cup, oatmeal dry 3 Tbsp., Shredded wheat ½ biscuit, Wheat bran 1 tsp., Grape-nuts 3 Tbsp., Puffed wheat 1 1/3 cup, Broccoli ½ stalk, Lettuce 2 cups raw, Brussels sprouts 4, Green beans ½ cup, Carrots 2/3 cup, Potato 2-inch diameter, Celery 1 cup, Tomato 1 raw, Corn on the cob 2 inch, Baked beans canned 2 Tbsp.

Tips:

• Start your day with whole grains. Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. 
• Try whole-grain bread and crackers
• Include fruits like apples or pears (both leave skin on) with peanut butter as your afternoon snack, or add raspberries, blueberries, strawberries, or blackberries on top of your fluffy pancakes or in cereal. 
• Add flaxseed for fiber. The seed of the flax plant can be an excellent source of fiber, providing 2.8 grams per tablespoon of whole seeds. Flaxseed is often used as a laxative, but studies have shown that it also may help reduce cholesterol levels and decrease hot flashes. 
• Add high fiber veggies like artichoke hearts and corn in your pastas, or include beets, celery, raw broccoli to your mixed salads or soups.
• Adding beans to your tacos or rice dishes, eating veggie chili versus meat-based, or spread hummus (chickpea puree) on your sandwich instead of mayo.
• Drink plenty of water throughout the day.

You can read more on fiber at http://www.mayoclinic.com/health/fiber/NU00033  and see more fiber-rich recipes at on http://www.foodnetwork.com/recipe-collections/high-fiber/index.html.