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Include fibers in your diet. Lots of fruits, vegetables, legumes, corn (bran), cauliflower, raisins, cabbage, berries, green leafy vegetables, celery, beans, guava, figs, flax seed, spinach, orange, mushroom. Consider eating fruit and vegetable salad mix as part of your lunch or dinner. Drink good amounts of water throughout the day. Note that, in a normal person, Ayurveda advises to drink water only when thirsty. But in a disease condition, such as constipation, one can have good amounts of water. Water along with fiber rich diet softens bowels and prevents constipation. Avoid excess of coffee and tea. Some people will not get bowel movement urges unless they have their coffee or tea. This advice is not applicable to them. Milk and dairy products: If you are feeling constipated, consider cutting down on milk and dairy products. Exercise: Do not sit at a place for a long period of time. Consider walking / jogging for at least 15 minutes in a day Do not hold the urge: As per Ayurveda, a natural urge is a signal to the person to act. It needs to be attended immediately. Regular holding of urge eventually will lead to constipation. Avoid excessive spicy food, heavy non veg, and fried food.