To relieve constipation, put more fibrous foods on the food list. As well as drinking enough water and regular sleep is also important. However, if you suffer from this problem for a long time, you must consult a doctor.

1. Eat one apple with peel every day. The pectin in it will keep away from constipation.
2. Another fruit rich in fiber is pear. About 22% of the daily fiber requirement can be obtained from this fruit. It will also help to relieve constipation.
3. Drink lukewarm water mixed with isabgul (blond plantain or desert Indian wheat) bran and a few drops of lemon juice.
4. Eat acid-rich fruits such as oranges, grapes and lemons. These will meet 13 percent of the daily fiber demand.
5. Eat spinach to relieve constipation. Put plenty of other green vegetables on the food list as well.
6. Even if you eat sweet potatoes, you will get enough fiber. So try to eat every day.
7. Try to keep peas and legumes on the food list.
8. Even if you play chia seeds, you can stay away from constipation.