Feb 26th 2018
Many factors can contribute to constipation. Dehydration, lack of fiber, inactivity, and aging can reduce regularity. Exercising, drinking more fluids, and enjoying a diet that is adequate in fiber can promote regularity and prevent constipation.
Fiber promotes the movement of food through your digestive tract and increases bulk. Unlike other food components, such as fats, proteins or carbohydrates, which your body breaks down and absorbs, fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. When bacteria in the lower intestine break down fiber, a beneficial substance called butyrate is produced which helps keep the colon healthy.
Prunes( dried plums) are "nature's remedy" for constipation because they are rich in insoluble fiber, as well as the natural laxative sorbitol. Other good sources of soluble fiber include oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables. Insoluble fiber does not absorb or dissolve in water and is found in seeds, nuts, fruit skin, vegetable cellulose and the bran layers of cereal grains like whole wheat bread. Most plant based foods contain both insoluble and soluble fiber but are usually richer in one type than the other.
Studies have shown bowel movements can vary between different people averaging from 3 times per week to 3 times daily. What is normal for you is what is important, and any change in your bathroom habits should be discussed with your Doctor if it cannot be corrected by the simple addition of fluid and dietary fiber.