To relieve constipation, WebMD suggests eating foods high in fiber such as vegetables, beans and whole grains supplemented with plenty of water for hydration and to aid digestion. Everyday Health recommends snacking on blackberries and raspberries as well as dried fruit, broccoli, apples, nuts and baked potatoes. Try to eat vegetables as whole as possible with the skin on.
According to WebMD, women should eat 25 grams of fiber per day and men up to 38 grams. However, on average, people eat only 15 grams per day. When increasing fiber in the diet, add it in gradually to allow the body time to adjust; too much fiber too soon can lead to bloating and gas, worsening constipation symptoms. Consider starting mornings with a cereal rich in fiber, preferably brands that have at least 5 grams per serving. WebMD suggests switching meats with a bean or legume-based dish and adding beans to salads or making stews.
While increasing fiber in the diet relieves constipation, WebMD recommends supplementing it with exercise to keep constipation at bay. Exercise helps food move more quickly through the large intestine and also relieves bloating and gas. Even breaking up activity throughout the day by walking to work or taking the stairs can improve the condition dramatically.