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Adding fiber into your diet can be a helpful way to ease the discomfort of constipation. This handout will explain what fiber is, how much you should eat every day and how you can add fiber into your diet. It will also explain how much fiber is in different foods.
Fiber is a nutrient in food that helps keep your stomach and intestines healthy. Fiber comes from plants, like wheat, bran, vegetables and fruits. Fiber has many important jobs in your body. Fiber helps move food through your stomach and intestines and helps make stools easier to pass. It also helps you pass stool more regularly.
The amount of fiber you should eat depends on your age. Fiber is counted in grams. See the charts below to see how many grams of fiber you should eat every day.
There are many ways you can add fiber to your diet. Make sure to add fiber into your diet slowly over the course of a few weeks. This will help you feel less bloated and gassy. See the back of this handout for a food and fiber list.
Here are some suggestions on how to add fiber to your diet:
There are many types of food with enough fiber to help ease constipation. Here are boxes that show you how much fiber is in different foods. All of the foods are made from plants, like wheat, vegetables and fruits because fiber is found only in plants.
Grains: Side Dishes
Beans, Nuts, and Seeds
There are many things you can do to help ease your constipation. Here are a few suggestions:
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