Constipation is an annoying painful health problem, it tend to be a clinical sign for certain medical conditions, but also chronic constipation may lead to serious medical conditions such as piles or anal fissure.

Main causes of constipation include the following:

• Low fibers diet.
• Low water intake.
• Malabsorption syndromes which are responsible for hardening of the stool and chronic constipation.

To avoid constipation, the following tips should be followed:

1. White bread should be replaced with brown bread. In addition to its high nutritional value; it's rich in dietary fibers which protect against constipation.
2. It's recommended to eat legumes such as beans and lentils, because it's rich in dietary fibers too.
3. You should walk 30-60 minutes daily. Medical studies showed that walking helps in regulation of the peristaltic movement of the intestine and protects against constipation.
4. Drinking plenty of water (at least 3 liters daily) is very important to avoid constipation.
5. Every meal should include a dish of vegetable salad, including dark leafy vegetables like lettuce and watercress as well as peppers and tomatoes. Also fresh fruits rich in dietary fibers such as peach and apple are very good nutritional choice to avoid constipation.