80% of constipation cases can be resolved just by changing what you eat. The key is the right balance of **Fiber and Fluid**.
Soaks up water to form a gel. Keeps stool soft. (Oats, Beans, Apples)
Adds bulk to speed up stool movement. (Wheat bran, Nuts, Vegetables)
Fiber acts like a sponge. Without 3-4 liters of water, fiber turns into cement.
Yogurt and fermented foods restore gut bacteria to improve digestion.
The Right Way to Eat Fiber
"If you have slow transit constipation, too much fiber can actually block you up further. Start slow."
Dr. Jaya explains that suddenly increasing fiber can cause bloating. She shares a step-by-step plan to introduce fiber gradually.
Drinking warm water with lemon or coffee immediately after waking up stimulates the "Gastro-Colic Reflex", urging your bowel to move.
