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Fiber is known to reduce the risk of constipation and heart disease. With aging, women normally go on to some medications due some illnesses like, underactive thyroid gland or artiritis, the lifestyle becomes more sedentary. All these factors can make constipation a real problem. A high fiber diet should be the first step towards reliefe from constipation, and it is widely preferred to a chronic use of the laxatives. Altereed eating habits and non-routine schedules during travel can enhance this problem.

First of all gradually increase the intake of water and slowly increase your fibre intake. Fibre rich cereals, dried fruits and nuts, whole wheat bread, Wheat-bran cereal,Shredded wheat, Brown rice, Lentils, Legumes, Potatoes, Bananas, Brussel, sprouts, Broccoli, Spinach and Other raw fruits and vegetables.

Increase in fibre intake should be gradual and spread over a days meals. Sudden increase of fibre can cause gas, bloating even diarrhea. Remember when you increase your intake of fibre you have to increase water intake to ensure the cleanisng effect on the intestines. Fibre alone will not prevent your constipation. Normally 25 to 30 grams of fibre intake daily is reccomended.

According to The National Cancer Institute most of us get only a third of the fiber we need every day. I remember my mother and grand mother used to come back from groceries with bags full of seasonal vegetables and fuits. When I was young all the relatives, friends visitng us will bring baskets of fruits. There were rare occasions when someone will bring boxes of biscuits or candies. Eating fruit and vegetables was a habit enforced by the society. Things have changed now with introduction of western food habits which contain more white floor, white rice, cheese and meats.

Diverticular Disease