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.