Fiber & Bowel Health

The usual cause of chronic constipation is a lack of adequate dietary fiber. Dietary fiber is generally obtained from plant foods such as fruits and vegetables. Fibers are not digested and go on to form an important component of the stool, the bulk or roughage.

• For the bowels to work properly, a lifelong daily intake of 25-30 grams, or about one ounce of dietary fiber daily is required.
• The absorption of water and other nutrients in the small intestine, the colon (the last five feet of the intestine) receives approximately one pint of liquid stool together with the undigested fiber.
• When there is adequate fiber in the diet. Fiber will soak up the available liquid, and enlarge into gel beads. This will give the stool size, shape and moisture, making it easy to move along the colon easily.
• To work properly two other circumstances must also be right; adequate water for absorption, and adequate lubrication of the colon lining. We require 8-12 large glasses of water daily.

Do we get enough of fiber daily?

The typical Malaysian diet:
Breakfast	Lunch	Dinner
Roti Canai	Chicken rice	Rice
Teh Tarik	Ice lemon tea	Vegetables
Half-boiled eggs		Fish
		Tofu

Virtually all such meals contain a minimum of fiber, leading to a daily total of 5-8 grams.

Types of fiber and benefits

• Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies.
• Soluble fiber forms a gel when mixed with liquid, It helps to lower cholesterol and control blood sugar.
• Insoluble fiber does not. Insoluble fiber move bulk through the intestines and balance the PH (acidity) in the intestine.

Source of Fiber
So, what are your best sources? The list shows the amount of dietary fiber in several types of foods.

Food category	Food item	Serving size	Total fiber (g)
Fruits	Orange	1 medium	3.1
Grains	Oatmeal	1 cup	4.0
Legumes	Black beans	¼ cup	3.75
Nuts	Peanuts	28 nuts	2.3
Vegetables	Green peas	1 cup	8.8
	Carrot	1 medium	2.0
	Corn	1 cup	4.2

Self care
Need ideas for high-fiber meals and snacks? Try these suggestions:

• Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
• Substitute whole-grain flour for half or all of the white flour when baking bread.
• Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
• Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
• Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad.
• Eat fruit at every meal. Apples, bananas, oranges and pears are good sources of fiber.
• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.

Supplementation

• Most people can't get the generally recommended 20 to 30 grams of fiber a day from their diet because they don't like high-fiber foods, or because the foods may cause cramping or flatulence. A fiber supplement can help.
• Most evidences show that fiber supplement is safe for long-term use. Doctors often recommend daily fiber supplements for people with certain digestive disorders, such as irritable bowel or chronic constipation.
• Fiber supplements make stool soft, which can ease constipation. Be sure to drink plenty of water or other fluids if you take fiber dietary supplement.
• If you have intestinal problems or are under certain medications, consult your doctor or a pharmacist whether a fiber supplement may interact with any medications you take.