What is Constipation?

Constipation is a digestive problem resulting in fewer than

normal bowel movements (usually <3 per week). Constipation can
result from a number of things but is most often associated with low
fiber diets. Treatment for constipation usually begins with increasing
fiber and fluid in the diet.

Nutrition Therapy- Increasing Fiber in your Diet

Consuming a high fiber diet (~20-35g/day) with enough fluid and

increasing your physical activity can help with constipation. A sudden
increase in the amount of fiber you eat can cause bloating and gas so
its important to start slowly and work your way up. There are two
types of fiber (soluble and insoluble), eating a diet rich in fruits,
vegetables, and whole grains provides you with both.

Tips for adding fiber into your diet:

-Increase whole grains in your diet
-Increase consumption of fresh fruits and vegetables
-Compare food labels of similar foods, choose the one highest in fiber
-Increase fluid in diet (~8cups/day)

Some ways you can start your day with a high fiber
breakfast:

1. Fruit and Nutty Oatmeal- top your oatmeal with a tbsp of dried
fruit and nuts (~6g fiber)
2. Whole Wheat Blueberry Pancakes-substitute whole wheat flour in
your pancake batter and toss with blueberries (~5g fiber)
3. Veggie Scramble with Whole Grain Toast- toss spinach, broccoli,
peppers or other veggies in your scrambled eggs and make
whole grain toast as your side (~6g fiber)

More Information: Dietary Fiber for Constipation:

http://www.webmd.com/digestive-disorders/dietary-fiber-the-naturalsolution-for-constipation
Food ideas & recipes: High-Fiber Recipes:
http://www.mayoclinic.org/healthy-living/recipes/high-fiber-recipes/rcs20077194

Profile:
21YOF
Ht: 56
Wt: 130# (59kg)
EER: 1770-2065kcals/day (30-35kcals/kg); 66-77g pro (1.1-1.3g/kg,
15%kcals) 243-284g cho (55%kcals), 59-69g fat (30%kcals)/<13-16g
sat fat (<7%kcals), 2065ml fluid (35ml/kg), between 8-9 cups (2 cup at
each meal and 1 with each snack)
Recommended 35-45g fiber diet
Food Tracker Analysis:
Though I calculated/planned exchanges according to the above
recommendations and followed my plan exactly, the FoodTracker
analysis was a bit off of what I predicted as far as macronutrient
distributions. It showed nearly 15g of protein more than I had
originally calculated but still comprised 17% of my kcals which is within
the USDA 10-35% recommendation and comes out to 1.37g/kg which is
higher than necessary but not of huge concern. Carbohydrate
distribution showed 65% of kcals and nearly 80g higher than I planned
for. Even though it was much higher than I intended it still falls within
the USDA 45-65% recommendations so it isnt of particular concern.
Fat distribution from the analysis showed 23% of kcals which is 7%
lower than Id planned for, but again falls within the USDA 20-35%
recommendation.
My condition for the assignment was constipation and I was
assigned a 35-45g per day fiber diet with a 1:3 ratio soluble: insoluble
which I took into account when planning my exchanges. My intake
from the food tracker shows 44g fiber which is close to what I had
planned for and appropriate for my recommendations when paired
adequate fluids (8-9 cups).
My FoodTracker analysis showed that most of my nutrient
requirements were met. My alpha-linolenic consumption fell just under
the recommended range, my calcium and potassium levels were also a
little low but not by concerning amounts. As far as my vitamin
consumption, Vitamin D was my largest concern as I only consumed
5% of my recommendation (3ug compared to 15ug). I was also a little
short on Vitamin E and Choline, but not by large enough amounts to be
concerned. Since this is just a one day analysis, non of these values of
are too much concern since they are likely to balance out over time.

Following the high fiber diet was not a challenge for me, it was
pretty close to what I normally eat on a daily basis. I actually had to
think of ways to decrease my fiber intake so it would fall within my 3545g recommendation. There werent any significant barriers to
following this diet, I already had the food I needed so I didnt have to
go out and purchase anything. My family owns a farm so I always have
an abundance of fruits and vegetables on hand. The only difficult part
was remembering to stick to the planned diet Id scheduled and not
snacking throughout the day unless it was on my list of foods. I could
easily, and likely will, follow this diet long term because it is a general,
balanced diet that allows for a lot of variety and freedom.