Protein and fat are thick, sticky nutrients that hold the stools together. Water, sugar, etc, moisten and dissolve. Fiber, a non-nutrient absorbs and holds water.

Too much protein and fat (includes cholesterol) in combination with too little carbohydrates (grains, vegetables and fruits) tend to dry and harden the stools. Smoking, coffee and alcohol, in excess, also tend to dry the stools. Too many carbohydrates tend to loosen the stools.

The frequency and movement of stools are controlled largely by digestion and respiration.

Digestion reduces the size of food into its smallest components: nutrients and non-nutrients. Nutrients are absorbed in the small intestines, via villi (finger like projections) and lacteal, in the small intestines. Nutrients pass through the villi and lacteal into the blood and lymph. Non-nutrients and whatever foods, nutrients not digested, absorbed become waste that is moved down into the small intestines.

Digestion reduces and moves food down from the stomach and small intestines into the large intestines. The large intestines captures all undigested food. It takes energy to not only build acid and enzymes but also move food. Movement is accomplished via peristaltic, wave like contractions of muscles located the small intestines.

Protein and fat build and fuel all function. Long term low protein and low fat diets, in the extreme, especially among women (menstruation) tend to weaken all function, including digestion and elimination. It also tends to loosen the stools as there is less protein and fat to harden, form the stools.

Water, sugar, minerals, fruits, vegetables, and grains reduce cleanse, cool and moisten. In excess, and or eaten at the beginning of the meal, tend to dilute and weaken digestion, acid and enzymes, nutrient absorption and blood; which in turn, weakens, slows and dilutes the stools, making them loose, watery.

Long term low protein, low fat (milk, yogurt, cottage cheese, beans, nuts and seeds) and high carbohydrate (grains, pasta, bread, salad, raw vegetables, fruits specially tropical, juices and cold drinks) diets tend to dilute and weaken all function, including digestion and elimination.

Low protein, low fat diets decrease, thin the blood, which in turn, decreases, thins all function, including peristalsis. Weak digestion not only decreases digestion and absorption, but also movement of food, which tends to slow down and accumulate, form paste and or create pockets (Diverticulitis). It also tends to cause infrequent and or painful stools, which can alternate between dry, hard (constipated) and watery, loose.

Low protein, low fat also weakens respiration, which also weakens elimination. Inhalation and exhalation moves the diaphragm up and down. The diaphragm is the muscular partition that separates the chest from the abdomen. The diaphragm massages the stomach, small and large intestines, as it moves up and down, increasing peristaltic, downward movement, which is why a lack of exercise and or upright posture tends to cause constipation.

The first step to curing constipation is ascertaining cause. Is your diet too high or too low in protein and fat, carbohydrates? The next step is corrective diet. The following, daily diet, meal plan, 2-3 times per day, preferably breakfast and lunch, is recommended:

1/3 Protein and fat (meat, eggs, chicken, cheese, beans, nuts, seeds, etc.)

1/3 Grain (rice, noodles, bread, etc.)

1/3 Cooked vegetables (3-5, cabbage, broccoli, carrots, onions, kale, celery, etc.); fruit (1)

Spices (cumin, coriander, fennel, etc.), tea (peppermint) and or soup

Eat from hot (building) to cold (cleansing). Eat a little fruit at the end of the meal.

Eat a light dinner, Snack on fruit: apples, pineapple, etc. Do not mix. A heavy dinner or late night eating is constipating. the excessive consumption of pasta, bread, cookies, doughnuts, pretzels, etc. is also constipating as is the long term drying effects of coffee, alcohol and smoking.

Check with your doctor before making any changes to the way you eat.