Can food sometimes be used as medicine to treat disease? The answer is yes. In recent years there has been a growing recognition that diet can prevent and address a number of health problems, particularly chronic constipation. In fact, constipation is only a symptom, not a disease. If you want safe and effective, long-term relief from constipation, dietary modifications are more effective than any other treatment. The fiber in plenty of vegetables and fruits can effectively solve your toilet problems in a very natural way. 1. What is fiber? Dietary fiber is found in plants or carbohydrates (sugars) that can be eaten but are not digested and absorbed, including fruits, vegetables, grains, nuts, seeds of all kinds and legumes. Another type of fiber called chitosan is found in crustaceans, such as hairy crabs, lobsters and shrimp. 2. Is all cellulose the same? Cellulose is not the same, some are soluble in water, while others are not. Water-soluble fiber slows down the digestive process and effectively helps the body draw nutrients from food. Insoluble fiber increases the volume of stool and allows it to pass quickly through the intestinal tract. Most plant-based foods contain both types of fiber. However, foods rich in soluble fiber include soybeans, oatmeal, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and tomatoes. And non-soluble fiber-rich foods include wheat bran, whole grains, sweet potatoes, a variety of grains and some fruit and vegetable peels. 3, which type of fiber is most effective in relieving constipation? Bread, noodles and grains containing whole grains. The cellulose of grains and cereals has cell walls, which not only cannot be digested, but also retains water in the cell structure so that the stool will not dry out. Among them, wheat bran has a highly effective natural diarrhea-conducting function. 4.What other foods are high in fiber? The consumption of fresh fruits, vegetables and legumes (such as soybeans and lentils) can increase the amount of fiber. And the fiber in citrus fruits and legumes not only increases the amount of stool, but also stimulates the growth of intestinal flora. The growth of normal intestinal bacteria can promote the health of the intestinal tract. 5.How much dietary fiber do we need every day? According to foreign data, women need 21-25 g of dietary fiber per day, while men need 30-38 g. In fact, according to our diet, there is no shortage of vegetables to eat. Now it is recommended to increase the daily consumption of fruits and vegetables, mainly such as apples, citrus, cauliflower, soybeans, radish, etc.. And to increase the consumption of grains and cereals. 6. Will whole grain fiber and fruits not help relieve constipation? After eating a lot of cereal shells and gluten-containing foods can increase the volume of stool and have a natural laxative effect, but you should not forget to drink water, otherwise they will clump in the intestines and cause constipation. Dietary fiber needs water to effectively cleanse the intestines and expel stools from the body. 7.When is fiber not helpful in relieving constipation? Diets high in fiber can relieve most people of chronic constipation. However, dietary fiber has no role for people with slow colon transmission or abnormal pelvic floor function. However, it is worth noting that adults who experience sudden changes in stool frequency and acute constipation still need to seek medical attention. Some constipation occurs due to underlying other pathologies.