Constipation, defined as the reduced number of bowel movements (less than 3 per week) with difficulty exiting the stool and categorized as acute and chronic, is a health problem affecting 20-25% ​​of the population worldwide each year.

Although the causes of Constipation relief.

  • What are Fibers?
  • In what categories are they distinguished?
  • What foods contain fiber?
  • What recent research has shown?
  • Fiber – Contraindications
  • Vegetable Fibers – Side effects

What are Fibers?

Fiber is a form of carbohydrate found in products of plant origin. Specifically, they contain non-starch polysaccharides (pectins, cellulose, etc.), oligosaccharides (inulin), and other similar Herbal ingredients.

In what categories are they distinguished?

Depending on their solubility, Fibers are divided into two categories: soluble and insoluble.

  • Soluble fiber attracts water molecules and forms a gel in the digestive system, and this slows the digestion process and reduces the Absorption of carbohydrates (e.g., starch). Fermentation of particular soluble fiber ( prebiotics ) by friendly colon bacteria contributes to improved intestinal flora and smoother functioning of the intestinal system. Studies have shown that intake of soluble fiber may keep cholesterol levels low and improve glucose tolerance in people with type 2 Diabetes.
  • Insoluble Fibers are those that directly contribute to the treatment of Constipation. When they are in the intestine, they absorb water like a sponge. This way, the stools soften, which makes emptying easier.

In summary, it is necessary to take both fiber types for optimal intestinal function and Constipation management.

What foods contain fiber?

Both insoluble and soluble fiber is found in plant foods.

Specifically, soluble fiber is found in...

  • cereals (barley, oats),
  • fresh and dried Fruits (pears, apples, oranges, strawberries, etc.),
  • pulses (lentils, chickpeas, beans), and
  • vegetables (broccoli, cabbage, corn, tomato, onion).

Insoluble fiber is found in foods such as...

  • whole grain bread,
  • cereals, and
  • wheat bran.

What recent research has shown?

A systematic post-analysis showed that 75-80% of Adults with chronic idiopathic Constipation found relief after consuming a large amount of fiber.

Another two studies have shown that dietary fiber intake can be as adequate as lactulose in the treatment of Constipation in children.

Based on research, the primary and one of the most effective methods for treating Supplements with psyllium ).

Fiber – Contraindications

Fiber may affect the bioavailability of some medicines. For this reason, medications should be taken 1 hour before or 2-4 hours after taking thread.

It is necessary to take either food containing fiber or dietary fiber Supplements with sufficient water (6-8 glasses) to avoid swelling in the esophagus.

If you have difficulty swallowing, consult your doctor before taking a dietary fiber supplement.

Vegetable Fibers – Side effects

Intake of fiber can cause mild swelling and gases.

If you are on any medication, you should inform your doctor before taking any dietary fiber Supplements.


At, you will find a wide variety of food sources that contain fiber.