Brief Answer:
Dietary fibers are essential for a smooth bowel movement

Detailed Answer:
Thanks for asking on HelathcareMagic.

You need to include plenty of dietary fibers in order to relieve your constipation or hard stool. Dietary fiber can be soluble or insoluble.

* Soluble fiber is found in varying quantities in all plant foods, including:
legumes (peas, soybeans, lupins and other beans)

Oats, Rye, Chia, and Barley

some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and the skin of apples, quinces and pears)

certain vegetables such as Broccoli, Carrots, and Jerusalem artichokes
Root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber also)

Psyllium seed husks (a mucilage soluble fiber) and flax seeds

Nuts, among which almonds being the highest in dietary fiber

* Sources of insoluble fiber includes:

Whole grain foods
Wheat and corn XXXXXXX
Legumes such as beans and peas
Nuts and seeds
Potato skins
Lignans
Vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal

Some fruits including avocado, and unripe bananas
The skins of some fruits, including kiwifruit, grapes and tomatoes

You need to back your diet with proper and regular exercise.

Let me know if I could help further.

Regards

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