More and more there is talk of fibre and how key it is for health. Firstly we need good amounts of it (at least 25 grams daily) to help bulk up the stool and encourage a comfortable and complete bowel movement. We also need enough of it to be sweeping the bowel so things don't lurk and ferment and lead to formation of formaldehyde which creates all kinds of issues. It also helps to tone the muscles within the colon. What is also does through its sweeping action is to clear oestrogen out of the body rather than it getting reabsorbed and impacting the menstrual cycle.
So eat more fibre! Apples, berries, leafy greens, pulses and beans, prunes, dates, carrots, cauliflower and broccoli. Seeds are also helpful - flax and pumpkin for example.