Constipation/High Fiber Diet
STUDENT INFORMATION SHEET

Constipation exists when there is difficult or very infrequent passage of feces. It is a common problem. Most people can benefit from a high fiber diet. Foods that are naturally high in fiber are good sources of vitamins and minerals and help our body's natural processes.

Fiber can be lost through the refining of grains and canning of fruits and vegetables. Foods that are the least processed and refined are the best choices. Choose more whole grains and fresh produce to increase fiber intake.

Fiber comes in two main forms- insoluble and soluble. Insoluble fiber such as wheat bran, whole grains, vegetables and nuts, is especially helpful to reduce constipation by absorbing water and making stools softer. Water soluble fiber is found in oat bran, legumes (dried beans and peas), certain grains, fresh fruit and most vegetables.

A sudden increase in fiber may cause gas, diarrhea or a bloated feeling. For this reason, it is best to gradually increase the amount of fiber eaten. Try small portions of a new food at first to see if it agrees with you. You can also add bran to recipes when baking, sprinkled on fruit, yogurt, casseroles, cereals or scrambled eggs.

In addition, it is very important to increase your intake of water (as much as 8-10 glasses per day!) Regular physical activity is also very important.

Occasionally your provider will recommend a fiber supplement. Some common brands containing natural fiber sources (psyllium) are Metamucil and Citrocel. If you have a specific medical condition, some foods should be avoided. Check with your provider.

The chart on the other side of this page summarizes some of the major sources of fiber. At least 30 grams of fiber is recommended daily.

If you have tried these recommendations without effect or if you have additional symptoms of concern (persistent rectal bleeding, persistent decrease in caliber of stools, marked fatigue, black stools, etc.) contact Health Services (413-585-2800).

Dietary Fiber Chart