Every morning, after breakfast or coffee, sit on the toilet and try to pass stool. Fiber is the non-digested part of plant food and adds bulk to the stools by absorbing water. Soluble fiber dissolves in water and is found in oat bran, barley, peas, beans, and citrus fruits. Insoluble fiber are found in wheat bran and some vegetables. Fiber increases the transit time of the colon and decrease the pressures within the colon.
Fiber therefore helps push constipated stool out.
Fiber acts like a sponge in the gut, drawing water into the colon, and also making the stool more moist. Adding 20 to 30 grams of non-absorbable fiber to your diet can help you get regular. There are a few dangers of chronic constipation. Constipation makes you strain when you defecate. This causes high pressure in your colon, and over time may lead to thin outpouchings to form in the walls of your colon.