You might hear people tell you that it’s healthy to have a bowel movement at least once a day. While that may be true for some people there actually is no “right” number of bowel movements a typical person should have. Everybody is different and just needs to figure out your body’s normal number of bowel movements. There are many factors that determine this such as the type of food you eat, how much you exercise, how stressful your life is, etc.

At one time or another, almost everyone gets constipated. In most cases, it lasts for a short time and is not serious. When you understand what causes constipation, you can take steps to prevent it. If you have IBS with constipation you probably already know how important fiber-rich foods are to your comfort.

The major cause of constipation is unhealthy eating habits and you’d be surprised how quickly you’d have a bowel movement after changing your diet for a few days. Fiber foods are also important in helping to reduce the cholesterol levels in the body. They are not easily digestible by the intestinal tract hence putting them in the position of bulk forming enhancers and enable the feces to pass easily.

If you don’t already include foods like bran, wheat, fruits, vegetables, and whole grains in your daily diet it’s time to start now. In short, all high fiber foods are part of the foods that relieve constipation.

The American Dietetic Association (ADA) recommends you eat 20-35 grams of fiber a day but in order for a high-fiber eating plan to work its magic, you have to do three things:

• Reach the higher-fiber target (of 20-35 grams of fiber a day) almost every day.
• Spread your high-fiber foods throughout the day so it works better on your bowels.
• Drink plenty of water and other non caffeinated, noncaloric liquids/beverages throughout the day as well. Fiber works better in the intestines if there is plenty of water to go with it.

For me, I found my solution by learning from someone else who has lived with constipation for many years. She travels three times a month (and probably just like you and I), her constipation was worse on the road. After reading her step-by-step e-book and learning her techniques, I was able to prevent my constipation in the future. I’ll include a picture and link to her e-book below if you’re interested in getting a copy.

Now I usually start the day by waking up and drinking a large glass of water and then eating a bowl of Raisin Bran or Fiber One. Just make sure to pick a cereal (or oatmeal) that has a lot of fiber and ideally low sugar. Look at the side of the box when you’re at the grocery store for the number of grams of fiber it contains. Having this for breakfast helps me have a bowel movement usually right after lunch or on a good day a few hours after breakfast. I also eat lots of green vegetables and drink green tea. The green tea helps in more than one way and is a natural way to help cleanse the body.

To help relieve constipation in the fastest and most painless way possible, try following some of these tips which have worked well for me:

• Change your diet and start eating more fiber on a daily basis. I’m not asking you to drop all junk food and just eat spinach but instead try something like a bowl of high fiber cereal in the morning, 1 to 2 slices of whole-grain bread with peanut butter & a banana for lunch, and steamed vegetables with brown rice and a meat dish.
• Drink water regularly and other liquids such as fruit and vegetable juices and clear soups. At least 6 glasses of water a day would be very great and therapeutic. Large amounts of water aids quick digestion and enables easier bowel movement.
• Get regular exercise which will help your digestive system stay active and healthy. You don’t need to become a great athlete. A 20 to 30 minute walk every day may help. I personally go to the gym 2-3 times a week which also helps me reduce stress.
• Add fiber supplements to your daily intake. Products like Fiber Choice, Metamucil, Konsyl, FiberCon, or anything basically containing psyllium husk powder will do the trick. You may get gas the first couple of days while your body gets used to the additional fiber but give it a week and the gas will pass (no pun intended).

I hope these tips help you as they’ve certainly helped me with my constipation and diarrhea as well. Bulking up your stool by eating fiber really helps push out and clean your bowels so besides feeling better, it’s a healthy way to live.

If you’ve got any questions or comments, please add them below. As you can see, I’ve added direct links to the fiber supplement products I mentioned above. You can order them from Amazon.com without having to make an embarrassing trip to the grocery!

Oh, and that constipation e-book I was talking about before….it’s well worth buying a copy. I would’ve paid $100 bucks for it (or more) if I knew about it sooner. It really changed my daily lifestyle and for only $30, it was a steal. When it comes to my health, I don’t like putting things off and when you can instantly download a book online, it can save you from an embarrassing in-person purchase.

A Healthy Diet in Constipation

It is essential, not only to your overall health, but also in the prevention of constipation that you eat a healthy diet and exercise regularly. A healthy diet consists of fresh fruits and vegetable, foods high in fiber, and foods that provide Omega-3 fatty acids. Your healthy lifestyle should also include planning your meals and maintaining a daily schedule for eating. Eating on a schedule will help your digestive system to stay on a regular schedule, which will aid in the prevention of constipation.

Foods to Avoid in Constipation

There are many types of foods that cause constipation. You should limit or eliminate your intake of these foods in order to prevent the onset of constipation symptoms. While constipation can occur in anyone and is not a serious illness, repeated bouts of constipation can lead to more serious illnesses. Sometimes constipation is a side effect of a medication or illness. If you are taking the medication or suffer from an illness that may involve constipation as a symptom of the illness, you should try to avoid foods that make the risk of constipation higher. Here are some common foods that cause constipation:

* Milk
* Cheese
* Ice Cream
* Chips
* Pizza
* Instant mashed potatoes
* Pastries
* Cakes
* Cookies
* Fried Foods
* Processed Foods
* Wheat-based Foods
* Red Meat
* Dried Beans

In order to help prevent constipation you should avoid or limit your intake of dairy products, foods that are high in fat content, foods that are high in cholesterol content, and processed foods. Prepared meals that come in boxes is one type of food that causes constipation.

Overall Health

It is important for your overall health to eat a healthy diet and exercise regularly. Avoiding constipation should be a part of your healthy lifestyle. You should learn what foods cause constipation and try to avoid them altogether – or limit your intake of these foods.

Maintaining a regular exercise regimen will help build the muscles in your intestines and will allow these muscles to work properly in the digestion of food. Chewing your food slowly and sufficiently will also help in the digestive process. Leading a healthy lifestyle and aiding your digestive system in the natural process of eliminating waste from your body not only helps you to feel better, but can also aid in preventing more serious illnesses that can be caused by repeated bouts of constipation.

You should be very careful when it comes to laxatives. Before you begin taking laxatives, you should know the difference between constipation and your body’s natural digestive schedule. Constipation occurs when you have less than 3 bowel movements per week. Remember that not everyone has a bowel movement each day, and in many cases, this is normal. Each person’s body has it’s own individual schedule.

If you start taking laxatives in order to make your digestive system perform according to what is normal for other people, you are increasing the chance that your digestive system will become dependent on laxatives in order to process waste from your body. Upsetting the natural process of your digestive system can cause more frequent bouts of constipation, which could lead to more serious illnesses. Being aware of your own body’s natural schedule and learning what foods cause constipation so that you can limit your intake can help in allowing your body to naturally process waste and improve your overall health.

However not so serious at initial stages, but it is always better that you should find ways for constipation cure and apply them accordingly as required. This article focuses on various types of constipation cure and their associated benefits.
Triphala
Since ancient times, Triphala is well respected for its various nutritional benefits including a sophisticated solution as constipation cure. Triphala is an Ayurvedic preparation that constitutes three herbal components, namely, Amalaki, Haritaki and Bibhitaki. Triphala serves the purpose of both purgative laxative as well as lubricating bulk laxative. So, if you are suffering from constipation problem, you can definitely count on Triphala as the best constipation cure. Triphala functions nicely even in the case of chronic constipation problem. It effectively cleanses the colon and digestive system. Hence it protects the body from harmful bodily wastages.

Psyllium Husk
This offers a special household solution to constipation cure. It is obtained from the seed of the Plantago ovata plant. In Ayurvedic literature, this herb has been illustrated as an emollient, fresh, gentle laxative and diuretic. Some popular products in use today are Fiber Choice, Metamucil, Konsyl, and FiberCon,

Bael Fruit
Bael fruit is truly popular for its ability to combat constipation. If you are suffering from constipation problem and would like to count on Bael fruit while looking for a cure to constipation, you need to use this fruit in its raw form regularly, for at least 2 to 3 months of time, prior to either breakfast or meal.

Senna
Identified in the name of Markandika in Ayurveda, Senna offers an ideal way to relieve constipation and encourage bowel movement smoothly.

Liquorices
This is beneficial for softening the stools. Also it has nutritional value as it is rich in fiber content. It works very effectively if it is combined with Senna.

Coriander Leaves
The primary function of this herb is to boost the digestive system. It is known as Dhaanyak in Ayurveda. It is referred to as Coriander sativum in scientific terminology.

Grapes
Grapes are truly effective in treating constipation in addition to providing nutritional benefits. With its outstandingly delicious and sophisticated flavor, grapes offer an excellent solution for constipation treatment of both sorts, temporary and chronic.

Dandelion
To drink a tea mixed with dandelion powder can restore your health. This is not a mere saying, but in reality dandelion can offer you a miracle. It has the ability to promote bowel movement and offer you a relief from constipation problem.

Amaltas
This is scientifically known as Cassia fistula. Its fruit is used, specifically the fruit pulp. You can mix the pulp with the lukewarm water and drink it on a regular basis. It will provide you a relief from constipation problem. It is also safe to use during pregnancy, however, seeking medical attention is always recommended.

Honey
While discussing about constipation cure, if we only limit our discussion to herbs, it seems like we are not giving the required honor to the wonderful ‘liquid gold’. Honey offers several health benefits and protects us from many health hazards. This is also true in the case of constipation. If you mix one teaspoon of honey in one cup of lukewarm water and drink it regularly in the morning before breakfast, you will certainly come out from your constipation problem. Moreover, you will enjoy a rejuvenated vitality all over your body and mind.

Defining constipation is realized through the following determinations – inconsistent movement of the bowels, as in three or less fecal evacuations within a week; complications upon defecation, involving considerable straining or pushing, at a minimum of higher intensity of twenty-five percent, associated with a internal sensing of hardened stools; upon the process of defecation, an insufficient evacuation of the bowels. Hence, as the afflicted has ascertained the intensity of the constipation, a better judgment can be implored in a treatment within home remedies.

Detecting the cause of an individual’s constipation is quite significant, in both alleviating and avoiding a reoccurrence of the condition within the digestive system. Such self-analysis will significantly aid in the choice of home remedies.

The more common contributors to bouts of constipation include inadequate chewing of food; lack of ample ingest of fluids in creating dehydration; excessive mineral intakes of aluminum, calcium and iron; limited or decreased locomotion in physical activity; onset of hypothyroidism, in decreasing the actions of the thyroid glands; hypokalemia; injury to the anus and sphincter; prescriptions, to include codeine, loperamide, morphine, and particular antidepressants of a tricyclic composition; underlying illnesses; inherent and acute porphyria; unintentional poisoning through lead; suppressed defecation, clinically termed as dyschezia; intestinal or rectal constrictions, which impede the passage of feces; Strictures, clinically referred to as stenosis; diverticula, whereas certain food particles become trapped within various pockets of the digestive system; tissues involving the areas of the bowels in the development of tumors; a foreign matter of embodiment, termed as a bezoar; anxiety or unfamiliarity with environment, clinically referred to as psychosomatic constipation; irritable bowel syndrome, that is associated with constipation of a predominant circumstance, to include intense abdominal pain and discomfort; cessation of the smoking of tobacco; surgery to the abdomen; and childbirth. Some form of home remedies for constipation can aid all of the proceeding maladies.

For those individuals who are not presenting complex medical problems, though are suffering from constipation, can greatly benefit from a number of practical and dietary consumables. In such proven argument against over-the-counter and non-prescribed usage of retail laxatives, as these forms of relief from constipation can lead to an issue, whereas the action of the chronically afflicted individual’s bowels develop a co-dependency upon increased use of such formulations.

Therefore, in normal case scenarios, home remedies are the options preferred by general consensus. Such forms of natural intervention, in the alleviation of constipation, include the afflicted individual’s adequate intake of liquids, mainly good quality water, along with fibers from a dietary source. The fiber options are merely the inclusion of ample vegetables, fruits and whole grain breads, to incorporate a better balance in the daily diet, along with such considerations in supplementing the diet of the ailing with linseeds, all, to encourage the natural approach towards home remedies for constipation.

Other approaches in the relieving of constipation, from an alternative and practical mode, which supportive treatments as colonic irrigation; enemas of naturally-based composition; adequate exercise; diet budgeting, as to balance intake, as appropriate; and certain herbs.

Focusing on exercise as to one of the natural relievers in pursuit of constipation home remedies, is, perhaps, more of a preventative measure towards the avoidance in the progressive development of undesirable constipation.

In conclusion, barring other medical issues that may possibly contribute or complicate, where constipation is an issue, home remedies for constipation is among the optimal choices.

Natural remedies of constipation can be performed to aid in constipation. One can consume a glass of warm milk before going to bed and in a severe case of constipation one can also mix 2 teaspoons of Castor Oil into the milk. The other remedy which might prove to be beneficial is drinking one liter of warm water and walking about for a considerable span of time or for few minutes at least immediately after waking up early in the morning. One can also drink a solution made of lemon juice and warm water or can consume one or two teaspoons of aloe gel on a regular basis.

There are also some foods that one can eat to overcome the problem of constipation. The Bael fruit works extremely well in this matter. One must eat this fruit regularly for two or three months. If one cannot have the raw fruit he can make a thick solution by mixing the fruit pulp with water and then have it. Another very good natural home remedy for constipation is the pear fruit . One can either have it in breakfast or before dinner. The pear fruit helps in the clearing up of the entire amount of fecal matter . Other important fruits which help in the problem of constipation are papaya, guava with the seeds, figs, oranges and grapes. The perfect vegetable which aids in constipation is fresh spinach and it is even better when consumed raw.

When one is dying to get rid of constipation he should remember that his diet must consist of food items which are easily digestible. Not only that it should consist of fresh fruits, vegetables and salads. When one eats one must also make sure that he should eat freshly prepared food. One should eat only when he or she feels really hungry and keep a limit of at least 3-4 hours between every meal. Too much of spicy food is not good for those suffering for constipation. Gas forming vegetables should be strictly avoided. One must drink at least 8-10 glasses of water on a regular basis and it will be even better if one manages to have an intake of fresh fruit juices and not the canned ones. A regular physical exercise program must also be maintained to get rid of constipation. Following these natural remedies of constipation one can get rid of the problem in no time.

Until recently, people thought that colon cleaning is merely hypothetical. However, with the benefits of colon cleaning became widely popular, people started to gather knowledge and so people started to adopt the different techniques to keep their colon healthy. Once the body becomes free from all the toxins from the body, the natural process then can begin properly. Clean colon results in a better and a healthier diet. Drinking fresh water at least one liter daily is needed to keep the colon flushed out. Cleaning of colon will result in 100 percent of the body to run efficiently and smoothly.

Cleaning of colon offers lots of advantages. One big advantage is that cleaning of colon reduces constipation. Cleaning of colon results in the cleaning of junk food waste from the intestine walls. Another most significant advantage of colon cleansing reduces the chances of the occurrence diarrhea. Diarrhea is mainly caused due to the deposition of toxins that further solidifies the waste formed in the body. Colon cleansing help in the proper movement of bowel and as a result the waste are released appropriately.

Another most important advantage of colon cleaning is the minimization of colon cancer. In case there are chances of colon cancer as a result of hereditary occurrences, regular colon cleaning can minimize the chances of cancer being formed in the colon. Colon cleaning is safe. There are natural and herbal colon cleansers available that can clean colon appropriately enhancing the functionality of the digestive system.

With different choices available, ensure to consult a medical practitioner or a nutritionist before undergoing the technique of colon cleansing for a better and a safe healthy conditions.

Constipation is not only uncomfortable, and often painful, but it can give rise to many different ailments including appendicitis, varicose veins, insomnia, malabsorption syndrome, depression, fatigue, gas, diverticulitis, body odor, bad breath, indigestion, hemorrhoids and obesity. Constipation may also be involved in the development of serious diseases such as bowel cancer.

In most cases, constipation occurs from insufficient amount of fiber and fluids in the diet. If you have changed your diet to a carb-controlled program, such as Atkins, and are experiencing constipation then consider the following diet recommendations:

• Increase the amount of fiber you consume by eating high-fiber foods such as fruits, raw green leafy vegetables, asparagus, beans, brussel sprouts, cabbage, carrots, garlic, kale, okra peas, sweet potatoes, whole grains and brown rice.
• Drink at least eight 8-ounce glasses of water every day, whether you are thirsty or not. Drinking water is not only crucial for relieving constipation, but also helps to reduce appetite naturally.
• Consume foods that are high in pectin such as apples, carrot, beets, bananas, cabbage, citrus fruits and okra, or take a pectin supplement.
• Avoid foods that contain saturated fats, such as fried foods.
• Avoid foods that are diuretics and remove fluids from your body, such as alcohol, coffee, salt and sugar.
• Avoid foods high in calcium, such as milk and cheeses. If you take a calcium supplement drink a large glass of water after each dose.
• Eat prunes or figs that are the best natural laxatives.
• Eat smaller portions at meals.
• Consume products high in chlorophyll, such as barley juice or wheatgrass.
• Get some physical activity, such as a twenty minute walk, that will stimulate the movement of waste through the intestines.

Low-Carb and carb-controlled dieting is very popular in weight loss programs. These carbohydrate restricted diets, however, are generally fiber-deficient and may cause constipation in some people. In these cases, constipation can often be alleviated by increasing the amount of fiber in the diet, drinking plenty of water and getting physical activity. If you experience persistent constipation consult with your doctor or dietician.

Before I go on to the tips, it should be remembered that while constipation by itself is uncomfortable and annoying, it becomes more than an annoyance if it is allowed to continue. Constipation plays a role in the onset of ailments such as cancer, heart disease, appendicitis, diabetes, hernia, abnormal menstruation and other diseases. If you are not able to move your bowels at least one time per day, then you need to take some action now if you want to prevent serious health problems later on in your life.

It is better not to try to solve the problem with laxatives alone. Like many medicines, laxatives treat the symptoms but do not offer a long-term cure to the problem. Here are some natural ways in which you can fight constipation:

1. Get plenty of fresh air each day

If you are cooped up in a room or office and don’t go outside then your digestive system will not work properly. Kids who play outside seldom get constipated, and likewise for anyone who has a job which entails outdoor labor. Make it a point to go outside and take a walk in the fresh air each day. Breathe deeply and walk until you have worked up a sweat and then you will know that you have taken enough air.

2. Drink a lot of water

Water helps your digestive system to function. It is said that “water is a cure for all diseases.” A healthy person should drink around four liters (quarts) of water per day. Start the day with a glass of water and keep drinking continuously through the day. It is not good to drink all the water at one time, and it is especially bad for heart patients to drink a lot all in one sitting. If you have constipation in the morning, start drinking and keep drinking; the water will act as a natural laxative. It is also helpful to put a little bit of lemon and salt in the water.

3. Use the toilet as soon as you get an urge to “go”

Another old saying says that “If you are in doubt about whether to eat or not, then don’t eat. However, if you are not sure whether or not to use the toilet, then use the toilet.” Listen to the demands of your body and as soon as you get the call of nature, then respond. If you delay, then it may not be possible for you to move your bowels later on.

4. Eat fresh and fibrous foods daily

It is very important to include fresh fruits, vegetables and whole grains in your daily diet. If you only eat processed foods and refined starch products then you are inviting constipation. When I am troubled by constipation I like to cure it with a “leafy lunch.” I eat a big lettuce salad and a large portion of steamed spinach and it usually does the trick.

5. Squat at the toilet

In many parts of Asia you have no choice in the matter. The toilets are holes in the ground or porcelain holes and you are obliged to squat down to relieve yourself. This is the natural position for defecation and it is superior to sitting on the “porcelain throne” that is found in western toilets. You don’t have to rip out your plumbing and dig a hole in the floor. You can get a better position by squatting on the rim of your toilet bowl. (You may find it strange, but no one will see you and it will definitely help you to eliminate the waste that is accumulating in your body).

6. Learn and practice yoga postures and mudras

There are several yoga postures that prevent constipation. These postures put gentle pressure on the digestive system and help the natural process of your body. Visit a competent instructor and ask for yoga postures that help the digestive system.

7. Exercise daily

One of the causes of constipation is a weak liver, and a major cause of liver weakness is lack of exercise. Combine exercise with the taking of fresh air, and walk briskly, jog or run, or practice some outdoor sport and you can overcome one of the root causes of constipation.

Finally, if you really want to relieve the problem immediately, you can flush out your intestines with a half liter to one liter of warm water. Here’s how to do it: add the juice of one lemon to the water and then add plenty of salt (a tablespoon should do the trick and the solution should taste both lemony and salty). The more salt you add the surer the water will move through the body without being absorbed. If you do a full day’s fast or a half day’s fast before taking the lemon water, then you can get excellent results.

Incorporate these points into your daily life and you will seldom be troubled by constipation.

There are quite a few factors that may cause you to get constipated when you travel:

-Your normal diet may not be followed
-Your usual timing of your meals is thrown out of whack
-You may have limited access to restrooms
-Long car trips and dry air on airplanes can make you dehydrated, which contributes to constipation

Here are a few things you can do to avoid travel constipation and help your colon to work more effectively while traveling:

-Increase your fiber intake a few days before you travel to get your body eliminating the waste with greater ease
-Pack some healthy high fiber food with you when you travel so you will not be so likely to grab fast food that contributes to constipation. Raw vegetables and fruits are great and the fiber will fill you up and help keep you regular
-Eat every few hours while traveling and don’t skip meals
-Stay active throughout your trip. Try to walk around as much as you can and move your body around.
-Drink lots of water. Travel can dehydrate you and cause constipation.

So what can you do if you follow the above tips and you still suffer from travel constipation? I have found a natural method that gives me quick relief for travel constipation every single time. My reliable quick relief for travel constipation is to use a natural colon cleanser that gives me natural healthy dependable bowel movements when I am away from home. After so many years of travel constipation, when I get ready for a trip my colon cleanser is now the very first thing I pack to be sure I never suffer from constipation on the road again.