Add a fiber supplement once to twice a day. Simple unprocessed wheat bran is the cheapest fiber supplement. Fiber supplements are safe long term, but may lead to increased bloating and gas until your body gets used to them. Drink plenty of fluids when adding extra fiber. Drink six to eight 8-ounce glasses of water a day.
Plain water is best, but any non-caffeinated nonalcoholic beverage is fine.
Get in the habit of drinking a whole glass of water when you take a pill and pour yourself a full glass of water at every meal. Keep water on your desk and sip it during the day. Be aware that drinking water alone is not enough to prevent constipation. Without fiber, the water is absorbed directly into the bloodstream and the excess is quickly excreted as urine. Get some physical exercise every day.