Constipation occurs when you have three or fewer bowel movements in one week and the consistency of your stools are hard and dry. Constipation leaves you feeling full, bloated and immobile. In addition to your bowel movements traveling slowly, they are painful and in some instances cause bleeding. You can treat your constipation with over-the-counter laxatives, but there are also natural solutions that provide relief. Eating between 20 g to 35 g of fiber each day and staying hydrated alleviates constipation and prevents future occurrences.
Water
Approximately 60 percent of the human body is made up of water. Water lubricates your intestines and encourages the passage of food through your digestive tract. Stave off constipation by drinking enough water to stay hydrated. How much is enough? Everyone has individual needs based on body weight and activity levels. You know you are hydrated when your urine appears clear or light yellow in color. Limit your intake of beverages that act as diuretics, such as alcohol and drinks with caffeine. This diuretic effect causes you to become dehydrated and increases your chances of becoming constipated.
Legumes
Legumes come from plants whose seeds are contained inside pods and are classified as both proteins and as vegetables. Common examples of legumes include lentils, lima beans, garbanzo beans and peas. Incorporate legumes into your meals by adding them to soups and salads or create spreads such as hummus. Legumes offer plenty of fiber. One cup of black beans has 13.9 g of fiber, one cup of kidney beans has 11.6 g of fiber and one cup of peas has 8.8 g of fiber.
Fruits and Vegetables
Fruits and vegetables provide both soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in your intestines. Insoluble fiber passes through your intestines without being broken down and provides your stool with bulk. Many fruits and vegetables provide a mix of both types of fibers. Apples contain both soluble fiber -- the flesh -- and insoluble fiber -- the skin. Vegetables such as dark, leafy greens are rich sources of insoluble fiber. One cup of cooked kale has 7.2 g of fiber. Avocados are another mixed source of fiber and provide 11.8 g of fiber in one medium-size fruit.
Whole Grains
Whole grains are unrefined grains whose bran, germ and endosperm are intact. They provide you with rich sources of insoluble fiber. Examples of high-fiber whole-grains include brown rice, oatmeal and bulgur. One cup of rolled dry oats contains 12 g of fiber, and one cup of brown rice contains 7.9 g of fiber. To maximize your constipation relief with whole grains, make sure you take in plenty of fluids to facilitate movement of your intestines.
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