Alternative Dietary Recommendations for Constipation - Constipation

For both children and adults, the first steps to preventing and treating constipation through diet are to increase the intake of fiber and to drink plenty of fluids. Adults should try to raise their fiber intake to 35-40 grams daily, and their fluid intake to 8 to 10 glasses daily. For recommended amounts of fiber and fluid intake for children, consult your pediatrician.

Foods that are high in soluble and insoluble fiber are recommended. Soluble fiber, which may help to lower blood cholesterol and control blood sugar, is found in apples, barley, dried beans, carrots, oats (such as oat bran and oatmeal), oranges, and rye. Insoluble fiber (or roughage), which helps to keep bowels regular, is found in whole-grain breads and cereals, dried beans, fruits and vegetables with skins, pasta, seeds, and wheat bran.

Because each of these types of fiber has distinct beneficial functions for improving your general health, you should be sure to provide your body with both by eating a variety of fiber-rich foods -- even when you are not experiencing or trying to prevent constipation. The National Cancer Institute recommends a daily fiber intake for adults of 20-35 grams. The average American adult consumes only 7-8 grams of fiber each day.

Note: In order to increase your tolerance to an elevated intake of fiber, be sure to add fiber-rich foods to your diet gradually.

The list below provides additional dietary recommendations for preventing and treating constipation:

· Decrease your intake of refined simple sugars , as found in bakery goods, candies, and sodas. Diets including high levels of refined simple sugars, which provide only trace amounts of vitamins, minerals, fiber, and other nutrients, may contribute to constipation. Replace foods that are high in simple sugars with foods rich in whole grains.

· Limit your intake of milk and other calcium-rich products, which may contribute to constipation.

· Limit your intake of iron, whether by adjusting your diet or stopping supplementation. Iron is a common contributor to constipation.

· Include garlic in your diet. Garlic destroys harmful bacteria in the colon.