Thanks for your query.
You need to eat foods rich In Dietary fiber
like fruits and vegetables.
Also drink lots of water.
Avoid beverages which cause dehydration
like tea, coffee and alcohol.
Go to motion In the morning hours, you can drink 2-3 glasses of water In morning after brushing your tooth and later go to motion after you the sensation.
Hope I have answered your query
I will be available for your follow up queries If any.
Wishing you good health.