High fiber foods – Include high fiber foods like raw fruits and vegetables, beans, nuts, ancient grains and seeds in your daily diet. The U.S. Department of Health and Human Services lists the following foods as some of the best sources of dietary fiber: all beans, pulses or legumes, sweet potatoes, apples, pears, berries, prunes, avocado, chia and flax seeds, 100 percent unprocessed grains, broccoli, cooked greens and winter squash.
Warm liquids – Warm or room temperature liquids (as opposed to very cold drinks), especially when consumed first thing in the morning, tend to stimulate digestion. Try some herbal tea, warm water infused with lemon, coffee in moderation or bone broth.
Green leafy vegetables – Green vegetables not only contain fiber, they are also a good source of magnesium that can help improve constipation. Because they are very low in calories, have a high water content and are nutrient-dense, they should ideally be consumed daily.
Prunes and figs – These fruits are high in fiber and tend to have a laxative effect. Several a day can help relieve constipation, but in general be careful not to go overboard with dried fruit since it contains a decent amount of sugar given the small size.