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The virtue of foods rich in cellulose is that, once they have parted with their nutrients,the cellulose remains and , as it is capable of holding water like a sponge, it encourages peristaltic action and also prevent the drying out of food debris which causes constipation. A moment’s consideration of the dietary adopted in most civilized countries, reveals that it is excessively constipating because of it’s relative lack of cellulose. These foods are meat, fish, eggs, boiled potatoes, white bread, biscuits, cake, confectionery, processed breakfast serials, jams, sandwiches , etc. Vitamin B1, which helps to stimulate the peristaltic action of the intestines, is notoriously lacking in the diet of constipated people. The foods containing cellulose are the fruits, both fresh and dried, and vegetables – particularly such salad vegetables as lettuce and celery. Potatoes do not contain much cellulose , a mere 3.1% against 18% by cabbage and 25% by pears. At the other extreme is white flour, with less than a half per cent of cellulose. Prunes are rich in cellulose and those subject to constipation are advised to soak six to eight good quality prunes in a cup of water overnight, and eat them on rising, then drink two glasses of water. Wheatgerm promotes muscular tone and regular bowel activity, and this food should be eaten as breakfast instead of processed cereals, and plenty of fluid should be taken during the day. Exercises to Prevent Constipation The following simple exercises are helpful for those who suffer from constipation. 1. Squat down, knees bent, back held straight, then arise to an erect posture again. Do this a few times each day. 2. Hold both arms straight out at right angles to the body and walk on tiptoes. This pulls in the abdominal muscles. 3. This exercise can be done before rising. Lie flat on the back and bring the thighs back against the chest as far as possible. 4. Place hands on hips, with the body erect, to circle from the hips six times in each direction. About the Author: Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine Articles.com. He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge with anyone who could benefit from it. Get his free report on nutrition and tips for healthy living, by visiting: http://www.nutrobalance2.net
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