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High Fiber Foods For Constipation Relief


f you’re constipated there’s a good chance you’re diet is lacking in fiber. Its no co-incidence that over the last 30 years incidences of constipation have increased while the amounts of dietary fiber we eat has decreased.

The truth is, we’re just not eating enough fiber and were paying for it big time. Chronic constipation is a serious problem that causes a lot of pain, frustrationand considerably limits the lives of those who suffer from it.

What Exactly is Fiber

Before we get into the nitty gritty, lets talk about dietary fiber in general terms. We usually associate fiber with wheat bran, but there is so much more to fiber that breakfast cereals.

The fact is, fiber comes from plant food. These are your fruits, raw vegetables, nuts, seeds and wholegrains. Actually fiber is categorized as an indigestible carbohydrates that can’t be digested by the body.

Also, fiber doesn’t provide the body with energy unlike other types of carbohydrates such as sugars and starches. Rather than been digested and absorbed into the bloodstream – fiber simply passes through your system.

Why Fiber Is An Effective Solution To Relieve Your Constipation

There are two types of fiber – soluble and insoluble fiber– that can be used to help relieve or prevent constipation. Each type of fiber is essential for improving your bowel movements and maintaining a healthy gut, however they do this in different ways.

Soluble fiber absorbs water as it moves through your system and this dissolves the fiber into a paste like consistency. This lubricates the outer surface of the stool and like a natural stool softener prevents the stool from drying out and becoming hard.

Did you know that soluble fiber can also help reduce calories and regulate your blood sugar levels?

Insoluble fiber is different as it cannot be dissolved in water. However, what it will do is absorb water like a sponge and double even triple it size. Now imagine that sponge as your it moves through your intestinal canal cleaning away all the built up debris, toxins and harmful bacteria clogging up your colon.

The extra bulk created by insoluble fiber also stimulates the nerves that run along the walls of the colon and this  encourages more frequent bowel movements.

High Fiber Foods To Add To Your Diet

As pointed out earlier –  the best sources of high fiber foods are fruits, vegetables, whole grains, nuts and seeds. Here is a more extensive list of high fiber foods for constipation relief;

Insoluble Fiber

  • Whole wheat
  • Whole grains
  • Wheat bran
  • nuts
  • broccoli
  • cauliflower
  • leaks
  • cabbage
  • onions
  • carrots
  • tomatoes
  • dark leafy green vegetables
  • pasta
  • couscous

Soluble Fiber

  • oat bran
  • oat cereal
  • beans
  • peas
  • lentils
  • potatoes
  • kiwifruit – the skin is also highly nutritious and a good source of insoluble fiber
  • strawberries
  • prunes
  • apples
  • oranges

How Much Fiber Should I Be Eating

The truth is, we’re not eating enough fiber. According to the latest Dietary Guidelines for Americans the fiber intake for women between the ages of 19 and 50 is 25 g per day, whereas men of the same age should be taking 38 g a day.

However it turns, the average American is eating less than 15 g of fiber a day, which is clearly way below the recommended daily amount.

In the West we tend to eat a lot of grains from bread however, these are mostly refined grains that have been stripped of their nutrients. For this reason, cut out or minimize your consumption of white bread, bread rolls, pastries, cookies and cakes. These also contain refined sugar which is constipating.

Focus on adding more fresh fruits and vegetables to your diet as they also contain healthy nutrients that are good for your digestion. These are best eaten raw because then you can take advantage of their natural digestive enzymes which are vital for breaking down and absorbing food efficiently.

Its important to remember to drink plenty of water as you increase your intake of fiber as dehydration is a common cause of constipation.

Kiwifruit – Natures Very Own Constipation Cure

For example, if you wanted to focus on one food to alleviate your constipation it would have to be the kiwifruit. Not only is the little brown hairy fruit a rich source of insoluble and soluble fiber it also contains a variety of digestive health boosting nutrients as well. Here’s just a few of them;

  • Magnesium – important for relaxing the muscles and nerves that control the colon.
  • Prebiotics – soluble fibers contained within the skin that feed your good bacteria to improve digestion and keep your colon clean.
  • Phenolic compounds – bioactive compounds also found in the skin – these have antibacterial qualities that kill and stop the growth of disease causing pathogens.

Of course its not always possible to eat fresh organic kiwifruit everyday. They can be expensive and not always available. That’s why a revolutionary 100 % pure kiwifruit extract supplement called MX Kiwi Biotic can really help you.

Made from the skin, seeds and pulp of this highly nutritious fruit, MX Kiwi Biotic provides you a cost effective way to obtain all the fruits natural goodness.

Many men and women suffering from constipation are already seeing results after using MX Kiwi Biotic – even after a few days. Here’s what one relieved and happy person had to say about MX Kiwi Biotic;

I’ve been using MX Kiwi Biotic for about about 2 weeks now and already see major improvement! I used to suffer from terrible constipation and that has greatly subsided if not all but gone!

I can tell I have a little bit more energy too! I’ve noticed I don’t crave certain foods as much either. I just feel better all the way around! I look forward to improved health as I continue to use this product hopefully for years to come!

Your products live up to their description and the prices are fabulous! Thank you for such a great product and great customer service! What a GREAT company! Diamond in the rough! Lee S, USA  April 10th, 2012

Oh by the way – there is also a 6 month 100 % guarantee on this natural digestive health supplement – which means you can try it RISK FREE. – Click here for constipation relief and better digestive health.