One way to keep things moving is by getting enough fiber in your diet, which makes stool bulkier and softer so it's easier to pass. Gradually increase the amount of fiber in your diet until you're getting at least 20 to 35 grams of fiber daily.
Good fiber sources include:
bran and other whole grains found in cereals, breads, and brown rice
vegetables such as brussels sprouts, carrots, and asparagus
fresh fruits, or dried fruits such as raisins, apricots, and prunes
beans
while you're having an issue with constipation, limit foods that are high in fat and low in fiber, like cheese and other dairy products, processed foods, and meat. They can make constipation worse.
And on the subject of diet, water is important for preventing constipation, too. Try to drink at least 8 glasses of water a day.
Also, exercise regularly. Moving your body will keep your bowels moving, too.
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