It is found in many vegetables, fruits, and grains. Be sure to add fiber a little at a time, so your body gets used to it slowly. Limit foods that have little or no fiber such as ice cream, cheese, meat, snacks like chips and pizza, and processed foods such as instant mashed potatoes or already-prepared frozen dinners. The following chart shows you some high-fiber foods. Drink plenty of water and other liquids such as fruit and vegetable juices and clear soup.
Liquid helps keep the stool soft and easy to pass, so it's important to drink enough fluids.
Try not to drink liquids with caffeine or alcohol in them. Caffeine and alcohol tend to dry out your system. Get enough exercise. Doctors are not sure why, but regular exercise helps your system stay active and healthy. You don't need to become a great athlete.