Fiber Prevents Constipation

Constipation is the condition when there is hardness and dryness movements, associated with discomfort. Here are some rules to prevent constipation.

First, it is to heed nature’s call – if the message comes in, go for it, give ample time to move your bowels, don’t haste.

Second is to drink 8 to 10 glasses of water everyday. Water is a solvent – it digests food particularly fruits, vegetables, and grains; dissolves materials so that they can pass through the intestinal cell walls into your bloodstream; moves food along through your intestinal tract; and carries waste product out of your body.

Third is to eat foods rich in fiber particularly fruits, vegetables, and grains. The fiber is the non-digestive part of food, it keeps our digestive system healthy. The soluble fiber is the type of dietary fiber that helps prevent heart and long term diseases (e.g. bran, whole wheat, carrot and apple). The insoluble fiber is the other type of dietary fiber that prevents constipation and protects colon against cancer (e.g. strawberries, citrus fruits, potatoes and dried beans).

Dietary fiber is important not only against constipation but it also prevents cancer. With its low calories, it helps control your weight, lowers blood cholesterol, decreases risk of coronary heart disease, and improves control of blood sugar level.

In most cases, constipation is due to lifestyle – less intake of fluids/water and fiber. Adequate eating of fiber-rich foods is the key to prevent constipation.

Make it a habit to include high-fiber foods in your meals everyday!