Hi - you can focus on two parts diet & exercises. - Add chapati made upon whole wheat , greens like spinach, all whole skins vegetables, fruits like guava daily 1-2 pcs , chana with Isabgul, add more, whole grains /legumes like dal/sprouts, tarka, also do some yoga like Bazrasana, poses like chair poses, suruya namaskar etc. Try to be more dynamic but not place activities, take hot tea after breakfast to get some pressure (if urgency), Remember foods & exercises are always better whereas medicines are having side effects.

Hai, Let me know if you are taking any medications or are you suffering from any illness? If no then you must not be taking high fiber diet all this while. Take of fruits and vegetables in the form of salad (raw). Beans have more than 10 grams of fiber per cup serving that's more than almost any other fiber source. Kiwi, sweet potatoes, popcorns, nuts and seeds, whole wheat bread and berries are good options.

Take high fibre foods like oats chaach in bekfast. Drnk milk in night. Take papaya daily with lemon n black pepper. Drnk coconut water 4/ week. Eat pulses like rajmah(boiled) n chane black(boiled)4/week. Drnk good amont of water