What's the easiest way to stop constipation and to create regular bowel movements?. I've been constipated really bad during this week and my tummy now feels sore and hard,any help would be appreciated.. thanks

Improved fibre in your varied and balanced diet.

Thanks a lot.My fibre intake is really low so how could I start taking in fibres?in other words,besides all bran flakes what other foods could I eat in order to have a healthy fibre intake?