Partner content: Fiber for constipation?
Question: I have been having issues with constipation and my doctor told me to get more fiber in my diet. What foods have fiber and how much should I get?
Answer: Constipation can be uncomfortable. Resolving constipation is really a combination of a few different factors:
1. Get adequate fiber from foods — Fiber is found in fruits, dried fruit (like raisins and prunes), vegetables, beans, nuts, seeds, and whole grains (did you know popcorn is a whole grain?). Look for a cereal that has 5 grams (or more) of fiber per serving. When looking at the Nutrition Facts Panel on food packaging notice how many grams of fiber are in a serving. Most of us need to get at least 25 grams of fiber per day.
2. Get enough fluid — Drinking enough water every day will help, especially when you increase your fiber intake. Trying to get about six(6) 8 ounces glasses per day is a good place to start for most people.
3. Move more/get activity — Your gut responds to movement and exercise, so taking a walk every day or just making sure you are up and moving around will help with constipation.
Leah McGrath, RDN, LDN
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Ingles Markets Corporate Dietitian
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800-334-4936
