One of the most common gastrointestinal disorders

Constipation is one of the most common gastrointestinal disorders. Constipation can be defined as infrequent or hard pellet stools or difficulty in evacuating stool. Passing one or more soft, bulky stools every day is a desirable goal. 

It’s not always easy to spot the exact cause of constipation, but we know that problems either begin when too much water is drawn back into your body from the large intestine, or when the muscles of the bowel aren’t working properly.

Good bacteria in your gut help you absorb the appropriate amount of water. Constipation can become an unpleasant part of your life if the numbers of good bacteria in your gut start to fall, allowing less beneficial bacteria to take over. Bad bacteria can also secrete toxins that can damage the nerves in the muscles of the intestine, slowing them down even further.

So, how to overcome constipation? Hundreds of foods and plant-based fiber products are available to relieve constipation -- naturally.

Fiber helps to keep our digestive system healthy and helps to prevent constipation. For example, fiber bulks up stools, makes stools softer and easier to pass and makes waste move through the digestive tract more quickly.

Most plant foods contain some of each kind of fiber. Foods high in insoluble fiber include wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.
While choosing the food you eat, you may want to go for whole-grain breads, cereals, and pastas. Cereal fibers generally have cell walls that resist digestion and retain water within the cellular structures. Wheat bran can be highly effective as a natural laxative.

Nevertheless, eat plenty of fresh fruits, vegetables, and legumes such as beans and lentils. The fiber found in citrus fruits and legumes stimulate the growth of colonic flora, which increases the stool weight and the amount of bacteria in the stool. Encouraging the growth of certain bacteria in the colon may help promote a healthy intestine.

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