I'm working with a naturopath to help me solve my constipation issues. As one of the steps, she's asked that I ensure to get 40g of fiber per day and include either oat bran, rice bran, or freshly ground flax as part of my daily diet. Which of these three is the best (or least irritating to the stomach)? She also mentioned Psyllium.
In addition to this, I am also: - drinking lemon water in the morning (and making sure to hydrate well throughout the day) - taking a magnesium supplement - taking a probiotic
**EDIT: I have implemented all recommendations, EXCEPT for the oat bran/rice bran/flax meal addition. And so far it's working!!! I've had a BM every day for the last 5 days. Not sure if it's the probiotic or the Natural Calm....maybe a combo of both. One thing is for sure: You really have to give yourself the TIME to go. As in sit on the toilet (preferrably with a stool for your feet so you're closer to a squat than a sit) and just relax. Take some deep breaths and give it time. It takes me a few minutes of this for things to actually start happening.
To answer your question: None of the above.
Raw root vegetables (think: grated carrot), berries, fresh citrus, and leafy greens. Those are the best sources for both insoluble and soluble fiber.
If it were me and those were my only 3 choices, I'd take the flax, but it goes rancid very easily...be sure you buy fresh (I would not buy from any store that doesn't keep it refrigerated) and keep it in the freezer.
It seems interesting that she'd suggest fiber. I say this only because I've worked with a naturopath for a few years now who is a bigger proponent of underlying issues being caused by vitamin/mineral deficiencies. If you're eating plenty of vegetables and fruits (mostly veggies, of course), I think the magnesium and probiotics should work their magic. Has your naturopath helped to identify any other possible deficiencies? B vitamins, for example? When I've been deficient in the B's I've also been constipated.
My 2 cents: I used to stir about 1/2 - 3/4 teaspoon freshly ground flax into a tall glass of water with fresh lemon juice and drink it down every morning upon rising. I couldn't quantify any objective results from this, but I felt great and kept up the practice for over a year (not sure why I stopped actually)