Constipation or painful defecation is mainly caused due to poor eating habits. Unhealthy lifestyle, skipping breakfast and having irregular meals are the secondary factors. If you are habituated to junk foods, fries and spicy dishes, you need to blame yourself for this condition. These foods have very little amount of fiber or no fiber at all. Fruits, vegetables, legumes and grains are rich in fiber and should be compulsory inclusions in your daily diet to get relief from this painful bowel disorder. Drink plenty of water for smooth bowel movement. Maintain your body weight through healthy eating to keep constipation at bay.