{"id":19393,"date":"2026-07-24T13:53:16","date_gmt":"2026-07-24T13:53:16","guid":{"rendered":"https:\/\/tastyrecipes.milaf.ma\/?p=19393"},"modified":"2026-07-24T13:53:16","modified_gmt":"2026-07-24T13:53:16","slug":"dietary-fiber-your-guide-to-treating-constipation-and-improving-bowel-movements","status":"publish","type":"post","link":"https:\/\/tastyrecipes.milaf.ma\/index.php\/2026\/07\/24\/dietary-fiber-your-guide-to-treating-constipation-and-improving-bowel-movements\/","title":{"rendered":"Dietary fiber: Your guide to treating constipation and improving bowel movements"},"content":{"rendered":"
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One of the simplest ways to treat\u00a0 and prevent <\/span>is to gradually increase dietary fiber in your daily food intake. It not only acts as a quick remedy, but also helps to make bowel movements more regular. Fiber is found in vegetables, fruits, legumes, whole grains, nuts, and seeds.<\/span><\/p>\n

Fiber is part of plant foods. The body does not fully digest it like starches and sugars. Although the body does not absorb it in the same way it absorbs calories and other nutrients, it plays important roles within\u00a0\u00a0<\/span>, especially in increasing stool volume, improving its consistency, and helping the intestines push it out.<\/span><\/p>\n

Dietary fiber for treating constipation<\/span><\/h2>\n

The best way to increase fiber is through natural foods, because they not only provide fiber, but also provide vitamins, minerals, and beneficial plant compounds.<\/span><\/p>\n

For example, you can do without white bread and rely on bread made from whole grains, add oats to breakfast, eat a whole piece of fruit instead of juice, include a salad or cooked vegetables in lunch, and eat legumes such as lentils, beans, and chickpeas several times a week.<\/span><\/p>\n

Whole fruit is better than juice for preventing constipation because juicing removes a significant portion of the fiber. Apples or pears with their peels, whole oranges, berries, and peaches are all good examples. As for vegetables, broccoli, carrots, leafy greens, peas, and potatoes with their skins can help increase your daily fiber intake.<\/span><\/p>\n

Legumes are among the best sources of fiber, but they can cause gas in some people initially, so it’s best to start with small amounts, such as half a cup of lentils, beans, or chickpeas, and gradually increase the quantity. Soaking and thoroughly cooking legumes also helps reduce bloating.<\/span><\/p>\n

Diet for treating constipation<\/span><\/h2>\n

The day can be started with a bowl of oatmeal with a piece of fruit or a spoonful of chia seeds, or ground flaxseed.<\/span><\/p>\n

For lunch, you can add a large salad or cooked vegetables with a protein source, and forgo white rice and rely on brown rice sometimes, or bulgur, or whole grains.<\/span><\/p>\n

For dinner, you can include legumes such as lentils, chickpeas, or beans, or eat whole grain bread with vegetables.<\/span><\/p>\n

When snacks are needed, choose a whole piece of fruit, a small handful of nuts, or yogurt with seeds, instead of white pastries and sweets, because the idea is not to follow a strict regimen, but to build a daily habit that makes fiber present in most meals.<\/span><\/p>\n

Drinking water to treat constipation<\/span><\/h2>\n

A common mistake is to increase fiber without increasing fluids. Fiber, especially soluble fiber such as psyllium, needs water to soften stool. If fiber is increased while water intake remains low, a person may feel bloated or heavy, and stool may become more difficult to pass for some people.<\/span><\/p>\n

Therefore, practical advice is\u00a0\u00a0<\/span>regularly throughout the day, especially when eating fiber-rich foods or using psyllium supplements.<\/span><\/p>\n

If food alone is not enough, a fiber supplement such as psyllium may help. Psyllium is a soluble fiber that absorbs water and forms a gel-like substance that helps soften and bulk up stools. Recent scientific reviews support it as one of the best-studied types of fiber for chronic constipation, especially at daily doses greater than 10 grams for 4 weeks or more.<\/span><\/p>\n

However, psyllium is not suitable for everyone in the same way, so it should be taken with enough water, starting with a small dose, and kept separate from other medications as it may affect their absorption. It should also be avoided or a doctor consulted before use if there is severe difficulty swallowing, a previous bowel obstruction, or unexplained abdominal pain.<\/span><\/p>\n

How does fiber prevent constipation?<\/span><\/h2>\n

Fiber helps prevent constipation in two main ways. The first is insoluble fiber, which is abundant in wheat bran, whole grains, and the peels of some fruits and vegetables. This type adds bulk to the stool, making its presence inside the colon more visible to the intestinal wall, thus stimulating the natural movement that pushes waste out.<\/span><\/p>\n

The second method is soluble fiber, such as that found in oats, legumes, apples, chia seeds, and psyllium husks. This fiber absorbs water and forms a gel-like substance, making stool softer and easier to pass. Therefore, fiber alone is not enough if a person does not drink enough fluids, because an important part of its effect depends on the presence of water inside the intestines.<\/span><\/p>\n

and statistical analysis of randomized trials, published in the American Journal of Clinical Nutrition, reported\u00a0\u00a0that fiber supplements can improve chronic constipation in adults, and that psyllium in particular was among the most beneficial, especially when using doses exceeding 10 grams per day for at least 4 weeks. However, the researchers also noted that there was variation between the studies, meaning that the response may differ from person to person.<\/span><\/p>\n

The scientific evidence does not say that fiber treats all forms of constipation with the same strength. In the same analysis, it was found that increasing dietary fiber increased the frequency of bowel movements in constipated people, but it did not clearly improve all other symptoms, such as stool consistency, pain during defecation, or the need for laxatives. This is important because constipation may have more than one cause, and is not always due to a lack of fiber alone.<\/span><\/p>\n

Therefore, the practical advice is to view fiber as an important basis for prevention and improvement, not a sole treatment for all cases. If constipation is mild, or related to a lack of vegetables, fruits and whole grains, increasing fiber may be enough to make a noticeable difference.<\/span><\/p>\n

However, if the constipation is severe, or accompanied by severe pain, blood in the stool, unexplained weight loss, or started suddenly after an advanced age, it is not enough to modify the diet, but a doctor should be consulted.<\/span><\/p>\n

The appropriate amount of fiber to treat constipation<\/span><\/h2>\n

\u00a0, adults generally need between 22 and 34 grams of fiber per day, depending on age and sex.<\/span><\/p>\n

The institute stressed that drinking enough fluids helps fiber to work better, and that increasing fiber intake should be done gradually so that the body can adapt to it.<\/span><\/p>\n

The Academy of Nutrition and Dietetics recommends that an adequate intake of fiber is about 14 grams per 1000 calories, which is often estimated at about 25 grams per day for women and 38 grams for men, with the need varying according to age, calories, activity, and health status.<\/span><\/p>\n

But reaching these numbers doesn’t have to happen suddenly; it’s best to increase fiber over days or weeks. A rapid increase can cause bloating, gas, and cramps, and may even make a person abandon the plan altogether. So the best approach is to add one new source of fiber at a time, and then monitor the body’s response.<\/span><\/p>\n

The importance of walking to treat constipation<\/span><\/h2>\n

Preventing constipation doesn’t rely solely on fiber; daily movement helps the intestinal muscles function regularly and reduces sluggish bowel movements. Therefore, even regular <\/span>can be beneficial, especially for people who sit for long periods.<\/span><\/p>\n

The U.S. National Institute of Diabetes and Digestive and Kidney Diseases recommends, among other things, getting enough fiber, drinking fluids, engaging in regular physical activity, and trying to go to the bathroom at a consistent time each day.<\/span><\/p>\n

Another simple tip is not to ignore the urge to defecate; repeatedly delaying going to the bathroom may cause stool to stay longer in the colon, losing more water and becoming harder.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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