In todays lifestyle and eating habits , eating healthy food regularly is a hard thing to follow.

Most of the people including men and women are working in office or part time or business of self employed. So each one of them are working the entire day. They hardly get time to ccook food regularly. So most of the times, what they do is that they order cooked food from outside either from restaurants or from home delivery services.

Now this could actually trigger illness in you and can lead to several problems ., one of which is constipation. 

You need to have a lot of fibrous food in your diet if you want to avoid constipation. 

The most important food that you need to take regularly are fresh fibrous fruits like guava, papaya, banana, citrus fruits, and many other fruits. Fruits in general are good for our digestive system. 

You need to have atleast some green vegetables in your diet. It cooked be boiled or nicely cooked with less oil and masala. You can have a bowl of it for lunch and dinner regularly. But its a must for your digestive system. 

You need to eat food which provide roughage. You can take a small bowl of curd regularly with a banana . This is very helpful for reducing constipation. 

You need you drink a lot of water. You can also have some coconut water and fresh fruit juice ocassionally. But fruit should be eaten whole . Fruit juice can give you a good feel but the fruits as a whole provides the fibroius content necessary for avoiding constipation. So eat whole fruit rather than fruit juice.

In todays lifestyle we often keep cooked food in refrigerator which is to be avoided. You need to eat freshly cooked food with 45 minutes after being cooked. This could actually do good to your digestive system. 

So its very important to have a clean stomach if you want to reduce issues like piles, fissue and pistula. These are diseases which are caused as a result of constipation. And one very important thing is that you needc to avoid chilli because that could make the matter worse. 

In case you are facing continuous issues which constipation do not wait, go to a professional or try home remedies to get rid of the contipation. You should never create pressure while cleaning your stomach. The pressure should be natural. 

If constipation problem is still sustaining go to a professional and get rid of constipation because it could cause very very painful and irritating diseases in the long run.