1. Food
Eat Raw fruit and vegetables which are high in fiber such as Apple, Orange,papaya,carrot, reddish etc. Consume these in Raw before you’re meal and don’t consume between and after meal. And don’t eat fruits and vegetables in night. You can go for supplement such as fabolite ,but check thier ingredient list first before consummation.
2. Exercise
Include excercise like walking it will help in bowl movement.
3. Water
Drink water only when you feel thirst, but only in the morning empty stomach you consume warm water in squatting postion.
4. Stress
It could be reason for your constipation,try to live stress and tension free
5. Sleep
Quality of sleep matter than the quantity of sleep,so sleep at leat 8 to 10 hour.
6. Postion
You’re sitting position in toilet matter, so sit in squatting postion.
Fitness and You. 