Increase Your Fiber Intake

Getting enough fiber is essential to avoiding becoming constipated.  The average adult gets between 25 and 35 grams of fiber a day.  You get fiber naturally from eating fruits, vegetables and whole grain foods.  If your diet isn’t packed full of these types of foods, chances are you are not getting nearly enough fiber each day.  Fiber helps loosen your stool so that you do not become constipated.  Eat enough fiber to have regular bowel movements.

Mixed Vegetables, Nuts, and Fruit

Drink More Fluids

Water is essential and important to your overall diet.  You need it in order to mix in with your stool to make the stool looser and easier to pass.  If you don’t drink enough water, your stools will become hardened and will not be as easy to pass.  You should be drinking at least six to eight glasses of water a day.  Avoid caffeinated beverages or drinking a lot of empty calories.  Water is the only thing that will thoroughly quench your thirst.

Modify Your Diet

Be careful of dieting on the wrong foods.  If you are eating foods that your body is not used to, you can become constipated very quickly and very easily.  Particularly some of the low-carbohydrate diets; these types of diets put a strong emphasis on high protein diets sometimes don’t allow for enough fiber in your diet.

Medications

Medications can sometimes be to blame for constipation.  If you are constipated and are having difficulty figuring out why, consider whether or not you are on any medications.  If you are, check the side effects or talk to your doctor or pharmacist as to whether or not the medication can be the cause of your constipation.

Caffeine

If you are constipated, consider reducing the amount of caffeine you take in each day may be beneficial to reducing your constipation.  Avoid coffee and soda, as well as chocolate, if at all possible.

Pregnancy

Pregnant women sometimes become constipated.  This is due to the many different bodily changes that they are experiencing.  You can combat this symptom of pregnancy by increasing your fresh fruits and vegetables intake.

Stress

Stress is one of the most common reasons for an individual who has become constipated.  If your body is stressed, it may not be functioning properly.  Learn good stress management techniques.  Try taking a hot bath or relaxing in front of a warm fire.  Burn some incense or take a drive.  Do what comes natural to you to de-stress.

Increase Physical Activity

Walking is one of the best exercises to relieve constipation.  Exercise ensures that your body is working properly and can aid in constipation relief.  Even just walking for 30 minutes a day will be beneficial to you.  It can also act as a stress reliever.