Constipation can be a debilitating problem for many people. The University of Michigan Health System describes constipation as infrequent, difficult, or incomplete bowel movements. Constipation is characterized by a noticeable decrease in your own bowel movement frequency, hard stools and straining while attempting to eliminate. Many cases of constipation are diet-related. Avoiding foods such as dairy products, fast food and wheat products may help, as will adding foods to your diet that promote regularity.
Drink Water
Drinking enough liquids can help ease and prevent constipation, and water is likely the best drink to choose. Fruit juices are often high in sugar, and drinks with caffeine may help contribute to the problem. Water has no effect on stool formation, but dehydration can cause constipation, so staying hydrated is important, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Whole Grain Foods
Whole grain foods are foods made from wheat that has not been refined and still contains its fiber profile. Whole grains are a form of insoluble fiber, and can be found in cereals, breads and pastas. Insoluble fiber passes through your intestines virtually unchanged, and helps add bulk to stool while stimulating bowel contractions.
Fruits and Vegetables
Fresh fruits and vegetables have lots of fiber and a high water content, and are low in calories and virtually fat-free. Both soluble and insoluble fiber can be found in fruits and vegetables. Soluble fiber refers to fiber that changes to a soft, gel-like substance inside your body, and dissolves in water, helping to soften stools, according to Nutritional-Supplement-Educational-Centre.com. Eat foods like apples, berries, grapes, apricots, raw carrots, beets and salad greens. Figs and prunes are effective natural laxatives that can also be included in this category.
Beans and Legumes
Beans are known for their high fiber content. Eating lentils, navy beans, black beans, kidney beans, adzuki beans, haricot beans and peas will help add much-needed fiber to your diet and help to ease your constipation.
