Now in the supermarket, online stores, everywhere in the sale of dietary fiber supplements, powder, tablets, capsules and other dosage forms, everything, should we try to save trouble to take these things directly instead of ingesting them from plants? In fact, there is a difference, just like we need vitamin C, but can not just take vitamin C tablets, just like we eat Chinese medicine, can not go directly to take its active ingredients. What’s more, we don’t know how much dietary fiber these supplements really contain. So the most accessible, cheapest and most effective way of intake or our three meals a day, is our daily familiar food. 1, rice and cereals rich in fiber, can promote peristalsis, increase the number of normal intestinal bacteria, to help the digestion and absorption of food. Supply human cell activity necessary calories and part of the protein, but also to provide a variety of vitamins mainly B vitamins. For constipated patients, in the rice, wheat based with bran cereals, such as oats, corn and so on. 2, vegetables and vegetables Containing more fiber are fungi and algae (kelp), sesame seeds, beans and so on. Vegetables in the higher amount of fiber in order for the garlic cloves, cabbage, wild rice, bitter melon, leeks, asparagus, broccoli, spinach, celery, cabbage, squash, lotus root, lettuce and so on. 3, fruits and melons fruits and melons with high fiber content in the order of dates, persimmons, grapes, pears, apples, bananas and so on. 4, potatoes Potato food including sweet potatoes, taro, potatoes, yams, water chestnuts and so on. For constipation patients, according to the physical condition, should focus on the intake of these foods in their own recipes, and try to match the use.