Eat more fibre rich foods to ease your colon movement like daals, whole grains like oats, berries, nuts etc.  cut out sugar and aerated drinks from your diet.  Also minimise dairy.  get your calcium from seeds and green foods

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Drink lots of water and fibre content food for constipation.<br>

to relieve yourself from constipation please have soaked raisins and have its ester, it will also help you in increasing haemoglobin levels. soaks 7-8 raisins and keep it over night, morning have the raisins and water. also have lots of fluids and coconut water.