Website design By BotEap.comEveryone suffers from constipation from time to time. But what do you do if it’s an everyday thing?

Website design By BotEap.comThe human intestine is most comfortable when it produces stools (bowel movements) of a desirable consistency and size. “A brown banana” is a good way to think of the ideal stool: not too hard, not too soft, not too big, not too small. The muscles of the colon are designed to move soft, banana-sized stool outward. The colon has more difficulty passing hard stools, whether they are small or large.

Website design By BotEap.comAlthough certain diseases and many medications cause constipation, the most common culprit is a lack of fiber in the diet. The civilized man does not eat enough soluble fiber to keep the intestines well regulated. Soluble fiber is the kind that can absorb liquids to soften stools – think dry beans. Dried, hard beans can be pureed if soaked and cooked long enough to absorb enough water. Soluble fiber is not absorbed from the intestines; It goes unprocessed, absorbing extra water along the way, just like the gelatin in disposable diapers.

Website design By BotEap.comSo before we get to the food, let’s not forget the water. Regardless of the food you eat, your stool cannot soften if not enough water passes through your intestine.

Website design By BotEap.comAlso, food cannot soften stools that have already formed; fiber only softens the next stool down the road. Think of your intestinal tract as a conveyor belt. You want to maintain a good supply of fiber by moving through the tract to keep all of your bowel movements in good consistency. The hard stools you have now should pass in a day or two. Then your new, higher fiber stools can begin to form from an improved diet. Sometimes it takes a while for the gut to get used to this; it has to stretch a bit and get used to working properly again. Until then, you may experience gas, bloating, cramps, or mild discomfort.

Website design By BotEap.comRemember the proverb, “An apple a day keeps the doctor away”? That is a good place to start. A medium apple has about 3 grams of fiber. You would have to eat 4 slices of white bread to get as much fiber (and 4 times more calories).

Website design By BotEap.comFruits and vegetables are excellent sources of fiber. Besides apples, other fruits that are especially high in soluble fiber include raspberries, blackberries, and pears. Do not peel the apples or pears; eat the skin too for the highest fiber content. And any fruit is a better food choice than simple carbohydrates like white bread, white rice, sweetened cereals, pasta, white flour, or sugar.

Website design By BotEap.comVegetables that are high in fiber include beans, artichokes (who eats them?), Peas, spinach, carrots, and broccoli. Raw vegetables are healthier than cooked ones, however they are somewhat more likely to cause bloating. But any vegetable, cooked or not, is healthier than a simple carbohydrate.

Website design By BotEap.comWhole grains are also a reasonable source of fiber. Anything with bran is a good option. Whole wheat or rye bread is better than white bread. Oats, shredded wheat, brown rice, and peanuts have a good amount of soluble fiber.

Website design By BotEap.comTry to eat at least 5 servings a day of these high-fiber foods. Again, it may take a few days or perhaps a few weeks for your colon to adjust to the increased fiber, but it will be worth it in the long run. An added bonus: Most of these foods are low in calories but packed with vitamins and other nutrients, which is good for you in every way.

Website design By BotEap.comCopyright 2010 Cynthia J. Koelker, MD