One of the best ways to use your diet to improve your overall digestive health and regularity is to increase the amount of foods that you eat that are high in dietary fiber, particularly vegetables, fruits, legumes and whole grains. It is also important to simultaneously limit refined cereals and flour, processed foods, milk, cheese and meat, as they all tend to be constipating because they contain little or no fiber. In particular, meals high in refined sugar are counterproductive as they actually decrease the rhythmic contractions of the intestines.
Virtually all fruit and vegetables are rich in fiber, and some of the best sources are broccoli, Brussels sprouts, peas, artichokes, berries, pears, apples and pomegranates. The soluble fibers found in legumes and oat bran are the most beneficial for those experiencing alternating diarrhea and constipation. It’s best to begin eating a half-cup of beans or oat bran per day and slowly increase to 1.5 cups over several weeks. These non-gluten bran sources are generally less irritative than wheat bran. Also, you should drink a minimum of 6 to 8 glasses of water per day when consuming bran.
L Constipation D B Dietary Recommendations