A bowl of high fiber cereal is an effective way to start the day. Gradually work up to this to prevent gas and bloating. Nutrition guidelines recommend five servings of fruits and vegetables a day, so carry an apple for a snack, and make the effort to cook a vegetable or make a salad with dinner. You might want to get a fiber counter to track your fiber intake for a while. Add some prunes, raisins or prune juice to your morning routine for their natural laxative effect.
People swear by the benefit of a hot beverage first thing in the morning.
Even hot water with lemon can stimulate the digestive tract. Just eating breakfast begins the natural muscle reflexes that cause a normal bowel movement. If you add fiber and do not drink water, you may just make the problem worse. Make a brisk walk a daily habit. Workers with sedentary jobs need to plan a vigorous daily walk.