​Eat two apples per day!
High in pectin and fiber, they will help everything move along.
Pectin is naturally  soothing and lubricating to the entire digestive system.
Because they are high in malic acid which helps break down proteins, apples also promote better digestion.
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“An Apple a Day"…duh! Make it two!!

Whole ​Flax Seeds - ​brown or golden, no matter. 
Add 1-1.5 tablespoons 2-3 times per day to your diet. Add them to smoothies, put on salads, add to soup, mix with juice, yogurt or kefir.
Flax seeds are mucilaginous (slimy), they will add bulk and lubrication to your intestinal tract. They also draw water to the intestines which is a good thing for constipation!

​Goats Milk Kefir, easier to digest than cows milk kefir!
Kefir is high in probiotics and has an amazing ability to lay down a network with-in the small intestine that provides a nesting ground for beneficial flora.
If you are vegan, there are coconut milk varieties. Although many of them are loaded with fillers such as tapioca starch and guar gum. You can make your own from nut and seed milks. 
The important thing is UNSWEETENED! Add raw honey if the tartness is too much. It’s great in smoothies, as a dressing for salads in place of yogurt or sour cream.
Have at least 1/4 cup two times per day.