which food components prevent constipation?

To prevent constipation, simply up your fiber intake.

You can take fiber supplements, or simply get more foods in your diet that contain a lot of fiber such as:

-beans
-prunes/pears/raspberries
-peas/brussels sprouts/broccoli/cauliflower
-rye/wheat bread
-Fiber 1 cereal

Here are some important tips on food to avoid constipation and at the same time relieve it.

• If life gives you lemons... Squeeze the lemons and pour the juice into warm water! Refrain from putting salt or sugar. Just bear with the taste. It will surely help your bowels move faster.
• While cooking, try your best to be creative and add cumin powder and asafetida. Some ingredients to add to your grocery list can be coriander and turmeric powder. These will help your foods become readily digestible.
• Let go of what makes you stop! Therefore, say goodbye to junkfood, fastfood, readily processed foods, and everything else artificial. You might also need to say goodbye to deep frying, preserved and dried fruits and vegetables,
  cauliflowers, cabbages, as well as dal and some other pulses. Not unless if you want gases and toxins building up in your body! Ditch products made from processed white flour. Avoid foods such as white rice, cheese, potatoes, and sugar, because these contain complex carbohydrates. The more starch, the harder to digest.
  So, simply stay out of it. You can do it! You have to, if you want a healthier body.
• Do not just mix your food. It might be necessary to eat one family at a time. To be specific, do not try eating cereals, vegetables, and pulses all at one sitting. You have three meals a day to spread them out on!