Please see you have adequate fiber in the form of salads before your meals, water intake should be at least 2 litres per day. Do not eat spicy food (no chillies).

Take high fiber diet avoid spicy oily foods avoid red meat  be regular with your breakfast, lunch ,and dinner keep the same time don't skip meals use fruits and salads  decrease mental stress avoid sitting and driving for very long hours keep the consistency of your stool semisolid you should not be constipated use western toilet don't strain for stools.