How would you rate your bathroom performance? Bad….Is infrequent bowel trouble increasing steadily…This may sound awkward to discuss with your nutritionist, but it needs to be addressed before it turns into a disease. After all, your diet is directly proportional to your bowel habits.
Infrequent bowel movements affect you when it is accompanied with abdominal bloating and cramping. A number of factors can cause constipation:

Dietary Fiber and Water are the two major components which can help resolve constipation. Drinking enough water will hydrate the colon and thus allow smooth movement. Similarly, fiber adds bulk to the stools and makes the passage easy.
Good sources of fiber are whole grains, nuts, beans, fruits like pear, kiwi, papaya and vegetables like broccoli, okra, carrot.
A caution is to increase fiber intake gradually as a rapid increase can cause gas and discomfort. When increasing fiber intake, make sure to increase fluids too. Fix constipation by adding these foods in your diet.
Remedies for Constipation
Pear
Pear qualifies to be an excellent source of dietary fiber. Consumption of pear should improve gut health and prevent constipation. Also, the peel of the pear contains components which have antioxidant and anti-inflammatory properties. So ensure to consume the fruit with the peel for added benefits.
Flax Seeds

Flax seeds have become an attractive ingredient in the diets. The water binding capacity of flax seed fiber increases the intestinal bulk which is useful in treatment of constipation.
Flax seeds can be added in whole or powder form to breakfast cereals, salads, buttermilk, flours.
Dried Figs

Figs exhibit a laxative activity. They contain cellulose which is known to increase fecal excretion by increasing stool bulk, thus relieving constipation. Try out this option to get overnight relief from constipation.
Warm Water with Lemon

A cup of warm water with few drops of lemon early morning aids in cleansing your body by flushing out toxins.
Castor Oil

This home remedy for constipation has been handed down for generations. One of the primary uses for castor oil is as a laxative; take 1 to 2 teaspoons on an empty stomach and you should see results in about 8 hours.
Exercise

Even a daily 15-minute walk can help move food through your bowel more quickly. If you feel sleepy after a heavy meal, try to move around instead of lying down. Jump-starting the digestive process can help you avoid that painfully full feeling that often follows a large meal.

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