Op, if you really want the answer, here you go: 1. Stool softener or fiber drink 2. High fiber food, apple, banana, pear, vegetable like spinach, broccoli, chia seed 3. Drink a lot a lot water 4. Don’t eat red meat like pork beef, don’t drink milk.
I make myself an avocado smoothie: coconut milk, spinach, 1 avocado, 1/3 carrot, blueberries, (or any fruit you like). It’s delicious and very healthy. Don’t add extra stuff like sugar. Add more fruits or more coconut milk if you need to.
I eat this once a day and I haven’t been constipated for years. My regular meals don’t provide enough fiber or vitamins so this is always my go to drink/lunch/breakfast. I feel like even though I eat this extra meal, I’m not gaining any weight but my skin is so much better