Constipation is a condition that affects many people. Certain diet changes will help alleviate the problem. Those suffering from constipation must be extra conscious of their water intake. The latest research says that the basic need is 2-2.5 litres of water. If you are already drinking this amount and are still suffering from constipation then your body requires even more water.

The first step is to increase your water intake. Fill 3-4 litres water in bottles and make sure you drink regularly throughout the day and finish it before you sleep. You must do this every day.

The second step is to increase the fiber in the diet. Choose whole cereals like wholewheat breads, porridge , cornflakes, brown rice and wholewheat pasta. Pulses provide fibre and are even better when sprouted. Salads with tomato, cucumber, onion, carrot, cabbage, capsicum, mushroom etc. are a must for lunch and dinner - 1 cup at lunch and 2 cups at dinner. Lemon juice, vinegar, skimmed milk curds, pepper and minimum salt may be used for dressing. Commercial dressings are best avoided.

You have to be conscious of salt consumption. Excess salt causes water retention in the body and this will increase constipation. Avoid soya sauce and Chinese foods which are high on salt. Fried snacks are best avoided. Cheesy food must be eaten rarely as they are high in fat and salt. Avoid soft drinks and alcohol which are high in sugar and also cause constipation.

Fruits are a must in your diet. Eat at least two fruits per day, as snacks instead of with meals. However, do not eat only salad or only fruit for any meal as this will cause further constipation. Every meal must contain high fiber cereals as well.

Fruits with more fiber - apples, pears, guava, pomegranate, oranges, sweet lime - are preferred to mango and custard apple. Small yellow banana and oranges help to relieve constipation.

Exercise, ideally regular walking, is a must to relieve constipation as it helps in regulating the body systems, especially digestion and bowel movement.

In Short - walk 20-30 minutes every day; drink 12-16 glasses of water every day, eat regular balanced meals high on fiber and low on fat and salt.

• Home Remedies for Obesity
• Answers to a Few Health And Fitness Qs
• Get Rid Of Abdominal Fats
• Diet Chart for Weight Loss
• Handle PMS smartly