The bottom comes down and you sit down. The other bottom prepares to go, but it doesn't. Because it can't. You are constipated. And constipation means uncomfortable days, unpredictable nights and permanent grumpiness.

Fortunately, there are cures! Yes, as always, nature comes up with some wonderfully convenient solutions to our health problems.

The primary problem with those who suffer from constipation is that they do not consume enough dietary fiber. Fiber is what keeps the digestive system healthy and moving. Health committees differ on the exact figure, but it is generally agreed that an adult should consume 30 to 35 grams of fiber every day. This, however, comes with a caveat.

Eating more fiber than your body is used to will result in the feeling that you are bloated. You have to ease yourself into your new, healthy diet pattern.

So we now know that a lack of fiber is one of the causes of constipation. How do we solve the problem? As we mentioned before, nature has provided us with some effective solutions.

1. Flaxseeds

Flaxseeds are rich in a special compound called Omega-3 fatty acids. If you've spent a little time on the internet, you'll know what a sensation they are in the world of nutrition. Omega-3 fatty acids are very beneficial to the body and positively affect many aspects of it.

However, flaxseed oil won't be of any use. It is the seed itself that contains all the fiber, so look for flax seeds.

You can learn more about flaxseeds here.

2. Beans

Beans, being high in fiber, are a commonly prescribed regular food for patients suffering from constipation. Cooking the beans properly will result in it being less likely to cause flatulence. You don't even need very much to get things moving: one cup of beans will cover a third of your daily requirement of fiber.

If you'd like to know more about India's ubiquitous bean, Rajma, click here.

3. Dried Fruits

Exotic dry fruits may be expensive, but they are very healthy. They are abundant in fiber, helping the stool by pushing the digested matter along.

There's more to be learnt about dry fruits here.

4. Nuts

Walnuts, peanuts and almost every other nut give you a lot of fiber and other nutrients. However, you don't want to be eating too many of these because they are high in calories. Eat a handful everyday and you'll be doing well. They also taste great.

You can know more about nuts here.

5. Oatmeal

Oatmeal is well known for being a great source of dietary fiber. A single cup of oatmeal will do for your fiber requirements. That it also contains many other nutrients makes it an all the more compelling food item.

Think of oatmeal as a quick and easy dish that is consumed more for all the nutrients packed into a single serving than for its taste (of course, it can taste great too). 

Would you like to know more about oatmeal? Click here to find out.

6. Caffeine

The wonderful drink is known to stimulate bowel movement. Sometimes recommended as a casual constipation antidote, coffee can send the sufferer to the loo within an hour or two.

Read more about the one of the most popular drinks in the world here.

Remember, it is always necessary to consult a doctor if things seem out of one's own control. Don't ever take a self-administered natural solution over the experience and knowledge of a trained medical professional. If your problems seem worse than normal, make an appointment with the doctor for the soonest.

Other than eating adequate fiber and losing a few bad habits, such as if you smoke, it's important to drink enough water. Your body needs water for a lot of things, and a healthy digestive system is one of them.

It is also detrimental to 'hold it in' - this can cause severe damage in the long run. Exercise has also been proven to profitable against constipation.

Follow the diet and these rules and you'll pull out of your constipation soon.

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