People should not take this product for longer than 7 days without consulting a doctor. Fibercon comes with a choking warning. People will need to take each dose with 8 oz of water, and avoid taking the product if people have any difficulty swallowing.
Fibercon is also available for purchase online. Metamucil Sugar-Free Orange Smooth Powder is a gluten-free, orange flavor powder, containing psyllium husk fiber. People can add 1—2 tsp of powder to 8 oz of water. Taking the product without enough fluid may cause choking. According to the product website, and data collected from a Metamucil survey of people using their products, the supplement can help:.
A study found that adding a psyllium husk supplement to a high-fiber diet helped reduce body fat, cholesterol, and insulin levels in overweight adults. However, Metamucil does contain psyllium, so anyone with an allergy or sensitivity to psyllium should avoid the product.
Vitafusion Fiber Well Fit Gummy Vitamins may be a good fiber option for people who have difficulty swallowing powders or caplets. The gummies are sugar- and gluten-free with natural peach, strawberry, and berry flavors.
The gummies contain gelatin, so it may not be suitable for vegetarians or vegans. Vitafusion Fiber Well Fit Gummies also contain:. One serving, which is two gummies, provides 5 g of fiber, alongside six B- vitamins:. According to the product website , the soluble fiber in the gummies helps:. Vitafusion Fiber Well Fit Gummies are available for purchase online.
Sudden changes to the amount of fiber a person eats can cause digestive symptoms, such as gas and bloating. A person who wants to try a fiber supplement can test out a small amount first and then gradually increase the dosage to avoid side effects. Fiber does not help everybody with bowel regularity or digestive symptoms.
People with digestive conditions, such as irritable bowel syndrome IBS , may find that their symptoms worsen when they take a fiber supplement.
Some types of fiber can irritate the gut lining. A person with any preexisting condition should consult their doctor before trying a new supplement.
Is there any food that can help both of these problems? Constipation can be due to problems that cannot be resolved with food alone. Severe constipation that results from pain or nausea medications, or from digestive conditions, such as a small bowel obstruction, require medical intervention.
If you have pain, fever, or abdominal distention bloating , call your doctor right away. Do not try to self-medicate with food. If you have less severe constipation, the first thing you should do is talk to your nurse or doctor about this problem. They may be able to adjust some of your medications to help lessen these episodes of diarrhea and constipation. In addition, fiber is great for normalizing bowel function.
You just need to make sure you get the right type of fiber. There are two types of fiber: soluble and insoluble. Soluble fiber becomes "sticky" when it gets wet. Oats, which are rich in soluble fiber, are a great example of this. Insoluble fiber does not absorb much water, so it doesn't change when liquid is added to it.
Think of what celery would look like if you dropped it into a glass of water. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.
Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb.
Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. The amount of soluble and insoluble fiber varies in different plant foods.
To receive the greatest health benefit, eat a wide variety of high-fiber foods. The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:.
If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:. Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat bran from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do. Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added.
The added fiber usually is labeled as "inulin" or "chicory root. However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome.
Check with your doctor before taking fiber supplements. High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. Fruit: Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are some of the best high-fiber fruits. For a fiber boost, eat the peel as well.
Whole Grains : Steer away from white flour and white rice and enjoy whole grains instead, which provide more fiber. Whole grains include oats, brown rice, whole wheat, quinoa, barley, and rye. Vegetables : Whether you're eating the leaves, stalks, or roots, you'll get fiber from vegetables, including what is in potato skins. Nuts : Walnuts and almonds will also add fiber to your diet.
Seeds : Several kinds of seeds are excellent sources of fiber. You can add them to your smoothies or sprinkle them on yogurt or salads. Chia, ground flaxseeds, and psyllium are some of the most touted. Beans and Legumes with caution : Legumes such as chickpeas, soybeans, lentils, navy beans, and kidney beans are good sources of fiber.
However, they have a well-earned reputation for being gassy. Why Fiber Helps When You Have Constipation The best thing you can do to ease constipation is to slowly increase your intake of dietary fiber. Fiber is helpful for constipation because it serves to both add bulk and softness to the stool. Best Fruits for Constipation Fruits are a great option for easing constipation. Best Vegetables for Constipation Eating lots of vegetables, including green leafy vegetables, is one of the best strategies for keeping your bowels moving regularly.
Whole Grains and Constipation Switching from refined grains such as white flour and white rice to whole grains is thought by many to make a difference in terms of resolving constipation issues. Amaranth Barley Brown rice Bulgur Oats Quinoa Rye Whole Wheat Note: If you suffer from chronic constipation, you may want to try an elimination diet of all grains to assess any effect on your symptoms.
Best Teas for Constipation One way to ease constipation is to reach for a soothing cup of tea. The two best teas for constipation are: Anise tea: This licorice-tasting tea is thought to have both laxative and antispasmodic effects.
Fennel tea: Also licorice-tasting, fennel tea is thought to speed up intestinal contractions, as well as act as a laxative and an antispasmodic. Best Nuts for Constipation Nuts are a good source of fiber and omega fatty acids. Best Seeds for Constipation There are a few different types of seeds that are thought to be particularly helpful in easing constipation. Sprinkle them on salads or add them to smoothies.
Fennel seeds: Chewing on fennel seeds is thought to help to ease gas and bloating, along with easing constipation. Flaxseed : These pleasant little nutty-flavored seeds need to be ground to benefit from their fiber and omega-3 fatty acids.
Can be used in baking or added to smoothies. Psyllium : There is a lot of research support for the use of psyllium as a way to ease constipation which earns it its designation as a bulk laxative. Best Snacks for Constipation Fruit: Apples and pears are quite portable. Drink Plenty of Water Every cell in your body needs water to function to its best ability.
A Word From Verywell When you have constipation, remember that foods that come from plants are your best choices to help get things moving. How Constipation Is Treated. Frequently Asked Questions What causes constipation? There are many reasons for this, some of the most common of which include: Eating foods low in fiber Not drinking enough fluids Lack of exercise Older age Pregnancy Diabetes Stress Resisting the urge to have a bowel movement Changes in routine, such as travel or irregular sleep habits Digestive disorders, such as irritable bowel syndrome IBS Certain medications, such as opioids.
What foods help relieve constipation? What foods should you avoid if constipated? What other ways can you treat constipation?
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