Top 5 Foods for Constipation Relief
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Chances are you've experienced constipation at one point or another. If the problem is more than occasional or includes severe pain or bleeding, it's important to check in with your doctor, as these symptoms can be a sign of a more serious digestive disorder. But in most cases, constipation is just a sign that your diet needs more fiber.
According to the USDA's 2015–2020 Dietary Guidelines for Americans, women between ages 31 and 50 should aim to eat at least 25 grams (g) of fiber daily, while men in that same age range should eat about 31 g. And as we grow older, our fiber requirements drop: Women 51 and older need about 22 g daily, while men should get at least 28 g of fiber.
If you need to increase your fiber, add it to your diet gradually to avoid bloating. You don't want to suddenly go from eating 10 g of fiber to 25 g in a day, says Charlene Prather, MD, MPH, professor of internal medicine in the division of gastroenterology and hepatology at the Saint Louis University School of Medicine in Missouri. Also, when adding more fiber-filled foods to your diet, be sure to drink plenty of fluids to help the fiber flow properly through your digestive tract.
Top 5 Foods for Constipation Relief
Top 5 Foods for Constipation Relief
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