In the US, constipation is one of the most common health complaints. Bowel movement frequency can vary quite a bit from one person to another. Normal evacuation may occur once or more per day down to only several times each week.

Generally, passing difficult, dry, hard stools less than three times a week is a signal that you are constipated. If you experiencing constipation, you may feel uncomfortable and bloated. You may also find that you are exerting yourself during a bowel movement. Anyone can be affected by constipation. It is most common, however, in people over the age of 65 and in women more than men.

Your ability to move bowels is also affected during pregnancy and after childbirth. If you have had surgery, take certain medications or suffer from multiple sclerosis, chances are greater that you will experience mild to moderate constipation.

It is possible to find relief from constipation through natural remedies. Consuming foods that are rich in insoluble fiber will give waste more bulk and soften it making it easier to pass. Insoluble fiber passes through the body without being digested. This is what makes it so effective at keeping your bowels on the move. Foods such as whole grains, vegetables and fruits contain large amounts of insoluble fiber. Consuming brown rice, whole grain bread and wheat bran will ensure that your bowels move more freely.

Soluble fiber is also effective at keeping you regular. It dissolves in water and will form in the intestines as a gel-like substance. Foods such as figs and prunes should be eaten freely. Another food rich in soluble fiber is ground flaxseeds. A teaspoon of freshly ground flaxseed sprinkled over your meals is all that you need. Flaxseeds are available in any health food store and can easily be ground using a regular coffee grinder.

For more immediate relief, supplements that contain fiber are readily available. To avoid bloating and gas, add additional fiber to your diet gradually and drink plenty of water while you are taking it. If you do not drink enough water, you may find that the fiber has an opposite effect and cause further constipation.

In general, you should be drinking plenty of water. Movements become softer and easier to pass when enough fluids are consumed. Caffeinated beverages such as soft drinks and coffee and alcoholic beverages are dehydrating. If you are consuming too many of these beverages, it could explain your problem with constipation. 

Magnesium deficiency is known to be a contributor to constipation. Foods such as nuts, seeds, whole grains and leafy greens all are rich sources of magnesium.

Regular physical activity is vital to staying regular. If you are too sedentary, you may suffer with constipation as a result.

Do not delay your urge to defecate. The longer you hold your bowels, the more water will be absorbed from the stool making it harder for them to move.

Constipation is a common but very treatable affliction. The natural remedies discussed in this article are extremely effective.