Hi ... Welcome to healthcare magic.. According to your complain you have problem of constipation that may be because of lack of water and high fiber foods... Take bulk forming agent like psyllium is helpful in constipation... Avoid gaseous foods like cabbage, cauliflower, carbonated drinks etc.. Take high fiber foods like whole grains, oats... Kiwi and peaches helpful in digestion... Bowel habit training is helpful.. Take more water per day.. After taking this much care still symptoms are present than conult a gastroenterologist for further diagnosis .... Abdominal ultra sonography can done if needed... Colonoscopy can done for further diagnosis.. I hope my guidance helpful to you.. Take care. Thank you.