Are Whole-Grain Breads Good for Constipation?

A diet low in fiber can exacerbate the constipation you may occasionally experience, according to the National Institutes of Health. Eating too much food made from white flour and refined sugars can prevent you from consuming enough fiber from foods such as whole-grain breads. Other causes for constipation include medications, inadequate hydration and some diseases.

Dietary Requirements

Whole-grain bread is in the grains group on the U.S. Department of Agriculture’s food pyramid. The 2010 Dietary Guidelines for Americans recommend that at least half of your 5 to 7 oz. of grain foods come from whole grains such as whole-grain bread. You need 22 to 28 g of fiber as an adult woman, and 28 to 34 g of fiber as an adult male.

Types

Fiber Foods and Messy Stool

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Whole-grain breads encompass more than just bread made from whole-wheat flour. When purchasing commercially prepared breads, examine the label to ensure that you see the words “whole wheat” or “whole grains” in the first few ingredients of the bread. Among the healthiest breads are those that contain the most fiber per serving, advises MayoClinic.com.

Fiber Content

Whole-grain bread made with 100 percent whole-wheat flour contains 1.9 g of fiber per slice, according to the USDA National Nutrient Database. Other whole grain breads such as rye, oatmeal and pumpernickel contain 1.9, 1.1 and 2.1 g of fiber per slice, respectively. If you make your own whole-grain bread or rolls, 1/2 cup of buckwheat flour has 6 g of fiber, and whole-wheat flour has 7.3 g per 1/2 cup. The higher the fiber content of your whole-grain bread, the easier it is to eat enough fiber to help relieve your constipation.

Strategies

Calories in a Slice of Whole-Grain Bread

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If you suddenly increase the amount of fiber you consume, you will likely experience bloating and gas pains rather than simply relieve your constipation. Registered dietitian Joanne Larsen recommends adding foods high in fiber to your diet slowly 1. If you are accustomed to eating mainly white bread and few other foods high in fiber, plan on eating 10 g of fiber per day for one week, and adding additional fiber each week until you are eating the required amount of fiber every day. Avoid getting all of your fiber from whole-grain breads, but instead include:

• high-fiber vegetables
  
• fruits
  
• beans
  
• nuts
  
• seeds in your dietary plan