• Include more fiber: These are materials made by plants that is not digested by the human gut and gets expelled in stool thereby forming bulk and relieving constipation. Increase the amount of fruits and vegetables if you are constipated. Also include whole grains, oat, cherries, nuts, beans, legumes, grapes etc. Recommended requirement is 20-35 grams of fiber daily.

  

• Drink sufficient water: At least 10-12 glasses of water must be consumed. Water helps to keep the stool soft and promotes their easy expulsion.
• Prunes: Prunes are the fruits which play important role easing the constipation. Whole fruits or their juices are advisable. They are designated as nature's own remedy for constipation.

  

• Coffee: Coffee though is a muscle relaxant and seems to be helpful in constipation but it actually hardens the stool and aggravates constipation. Hence avoid coffee.
• Diuretics: Avoid diuretics like alcohol, caffeinated tea and cola which draw liquid out of stools and make them hard.
• Avoid foods like cheese, meat and processed foods that have less or no fiber.