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    Good Foods for Irritable Bowel Syndrome (IBS) With Constipation

    If you have IBS with constipation you probably already know how important fiber-rich foods are for your comfort. Making the American Dietetic Association's recommendation to eat 25 grams of fiber a day for women and 38 grams for men your mealtime mantra is a great place to start. But in order for a high-fiber eating plan to work its magic, you have to do three things:

    • Gradually increase the fiber in your diet to your target amount
    • Reach the higher-fiber target almost every day. Food  sources are best. But fiber supplements such as psyllium and methylcellulose can also help.
    • Spread high-fiber foods throughout the day so it works better.
    • Drink plenty of water and other noncaffeinated, noncaloric liquids/beverages throughout the day as well. Fiber works better in the intestines if there is plenty of water to go with it.

    To get enough fiber in the fastest and most painless way possible, try these five steps. Then enjoy the three delicious recipes at the end of this article.

    Recommended Related to Irritable Bowel Syndrome

    Behavioral Therapy for Irritable Bowel Syndrome

    Stress and anxiety don’t cause irritable bowel syndrome, but they can make it worse. When you find a way to keep these emotions under control, you might be able to ease your symptoms or prevent a flare-up. That’s why some people with IBS turn to behavioral therapy, a treatment that teaches you how to better handle pain and how to relieve stressful situations. Types of this therapy that have worked for people with IBS include: Relaxation practice. The goal is to get your mind and body...

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    The 5 Quickest Ways to 25 Grams of Fiber:

    No. 1 -- Get Those Whole Grains
    First, make sure you are not gluten sensitive. If unsure, stop eating gluten for three weeks and use alternatives instead (such as rice, quinoa, potato, and flax).

    You can get 4 grams of fiber easily with a serving of whole grains. Here are a few examples:

    • 1 to 2 slices of whole-grain bread (depending on the brand)
    • 1 cup of brown rice
    • 1 1/2 to 2 tablespoons ground flaxseed (depending on the brand)
    • 9 Reduced-Fat Triscuits

    No. 2 -- Eat Breakfast Cereals
    Some cereals contain 5 or more grams of fiber per serving. Here are a few examples:

    • 1 cup of Raisin Bran = 8 grams of fiber
    • 1/2 cup of All-Bran = 10 grams
    • 1 cup of Shredded Wheat Spoonsize = 5 grams
    • 1 1/4 cups of cooked oatmeal = 5 grams

    No. 3 -- Boost Fiber With Beans
    Canned bean products make it easy to eat fiber. Just 1/2 cup can get you to 6 or more grams of fiber in a snap. Here are a few examples:

    • 1/2 cup of Ortega Fat-Free Refried Beans = 9 grams of fiber
    • 1/2 cup of canned kidney beans = 6 grams
    • 1/2 cup of S&W Chili Beans Zesty Sauce = 6 grams
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