Hi..... Add fiber to your diet. Fiber-rich foods include fruits, vegetables, nuts and whole grains..... Drink adequate fluids. Fluids help prevent constipation.....Exercise regularly. Engage in 30 minutes or more of moderate physical activity, such as walking, most days of the week. Exercise promotes regular bowel movements and increases blood flow to all parts of your body,... Don't use dry toilet paper. To help keep the anal area clean after a bowel movement, use moist towelettes or wet toilet paper that doesn't contain perfume or alcohol. ...