Fiber and costipation:

Constipation is the lack of normal bowel movement or difficulty in evacuating stools. It can be a serious problems if it is left untreated. The main causes of constipation are hypothyroidism, depression (as it slows down all the body's functions), thyroid located in the neck or even certain foods. These foods include bananas, dairy products, excessive intake of processed foods, lack of fiber in the diet and chocolate.

You need to include adequate fiber to your daily regimen in order to relieve constipation. So what is fiber and what are the main sources?

Fiber is the material needed for normal bowel movement, for healthy bacterial environment and for normal digestion. There are two types of fiber soluble that absorb water and it is fermented by the gut bacteria and sometimes it causes bloating and colon gas. Insoluble fiber that is not dissolved in water and do not cause colon gas as it is not fermented by gut bacteria. Yet it is important to hangs water and in regularity.

Fiber is the material that the lower gut depends on to help with the bowel movement and the beneficial bacteria that affects the overall health and well-being.

Let us have a look at some of the foods high in fiber:

1. Legumes

Beans,peas and lentils are the legumes family that are rich fiber. Beans are good source of fermentable fiber which it moves into the large intestine to maintain healthy gut bacterium.

2. Broccoli

Broccoli is rich in vitamin C and A in addition to fiber. Moreover it is rich in antioxidants like polyphenols that imrpove digestive fuunction.

3. Pears

Pears are full of fiber, as well as vitamins C and A, folate and calcium. You can add them to fruit salad or enjoy them as single snack.

4. Apples

Apples are a good source of fiber and essential vitamins like vitamin C and A and folate. You need to eat the skin for extra fiber.

5. Prunes

Prunes, or dried plums, can also help promote digestive health. They have high amounts of fiber, and help in reducing obesity and manage hypertension.

6. Oranges

They are good source f fiber yet they are delicious and tasty. in addition they are packed with the powerful antioxidant the vitamin C that is essential to improve your overall health.

Sources:

https://doctor.ndtv.com/living-healthy/adding-enough-fiber-to-your-diet-can-help-deal-with-constipation-effectively-2001149

https://www.everydayhealth.com/digestive-health/fiber-and-constipation.aspx