Fiber is the key to solving your picky constipation symptoms. Incorporating certain foods with high fiber content into your diet can help promote regular bowel movements. Here are some foods that can be beneficial for relieving constipation.

Prune
Prune is quite a famous food among patients with constipation. Prune is whole a lot effective in excreting feces. Prune is a food that dried european plum which seeds have been removed until 20 percent of water remains. Rich in dietary fiber, and half of the dietary fiber in prune is water-insoluble and promotes bowel movement. Fiber adds bulk to the stool, making it easier for it to pass through the digestive tract. Prune also has a meaningful amount of magnesium, which is good for constipation. Potassium, vitamin K, vitamin A, and various antioxidants are also needed. These nutrients can support overall digestive health and promote normal bowel function.
Sorbitol, a sugar alcohol in prunes, has a natural laxative effect. Sorbitol softens the stool and facilitates its movement through the colon. In a study, prune intake results improved constipation and hard stools without any serious problems (1). There were no adverse events in liver or renal function after prune intake.
Prunes act as prebiotics and benefit gut bacteria. And it leads to good digestion to maintain regularity and health. But, if you eat too much, you may go through symptoms like diarrhea and abdominal disorders, so be careful. Adults should take only four to five pills a day, and when you buy juice, follow the recommended amount written on the product.

Flaxseeds
Flaxseed is a constipation-relieving dietary food. Some people eat flaxseed to relieve constipation symptoms and diet. Flaxseeds are a good source of both soluble and insoluble fiber. 100g of flaxseed contains 27.3g of dietary fiber. The high fiber content helps move the food through the gut tract. Many love flaxseed to relieve constipation symptoms.
Mucilage, a unique type of soluble fiber, forms a gel-like substance when mixed with water. This can add moisture and bulk to the stool, aiding food to pass through. A study indicates that flaxseed oil and its mucilage exhibit not only laxative activity but also antidiarrheal action mediating through K+ channels (2).
Flaxseed is also rich in omega-3s, which help prevent cardiovascular and heart diseases and maintain and manage skin health. The healthy fats can help the digestive system, making it easier to move. Flaxseed also contains prebiotics to support the growth of beneficial gut bacteria. Because it is high in unsaturated fatty acids, flaxseed can easily spoil, so it is better not to keep it for a long time and eat it quickly. Grind flaxseeds and add them to yogurt, smoothies, or oatmeal.

Figs
Figs are fruits high in fiber and can help with constipation when consumed fresh or dried. Fiber is essential for promoting bowel movement, and figs contain both soluble and insoluble enough. Like flaxseed does, figs also have mucilage and natural sugar like sorbitol, which aid in stool softening and movement. Figs have a relatively high water content, contributing to the overall hydration in resolving constipation. Researchers suggest that fig consumption for four months would be a useful therapy for IBS-constipation symptoms and a beneficial option for first-line treatment (3).

On the other hand, people with convulsive constipation should be careful because dietary fiber can be rather poisonous. If dietary fiber stimulates the intestine while already showing symptoms of convulsions, there is a risk of more convulsions. In the case of patients with irritable bowel syndrome, when dietary fiber arrives in the large intestine without food being digested, it is fermented by bacteria, and gas is generated, causing abdominal distention.

Referances
1) Taishi Koyama, MS,1,* Naoyoshi Nagata, MD, PhD,corresponding author2,* Kengo Nishiura, BS,3 Naoki Miura, MD,4 Takashi Kawai, MD, PhD,2 and Hirotaka Yamamoto, PhDcorresponding author1. Prune Juice Containing Sorbitol, Pectin, and Polyphenol Ameliorates Subjective Complaints and Hard Feces While Normalizing Stool in Chronic Constipation: A Randomized Placebo-Controlled Trial. Am J Gastroenterol. 2022 Oct; 117(10): 1714–1717.
2) Amber Hanif Palla ^a, Anwarul-Hassan Gilani. Dual effectiveness of Flaxseed in constipation and diarrhea: Possible mechanism. Journal of Ethnopharmacology. Volume 169, 1 July 2015, Pages 60-68.
3) Makan Pourmasoumi 1 2, Reza Ghiasvand 1 2, Leila Darvishi 1 2, Amir Hadi 1 2, Nimah Bahreini 1 2, Ziyaaddin Keshavarzpour 3. Comparison and Assessment of Flixweed and Fig Effects on Irritable Bowel Syndrome with Predominant Constipation: A Single-Blind Randomized Clinical Trial. EXPLORE. Volume 15, Issue 3, May–June 2019, Pages 198-205