Add more dietary fiber. It is very important to make sure that you are getting adequate amounts of fiber every day coming from raw fruits and vegetables. The more fiber you take in, the stronger your elimination will be as fiber is meant to clean. Please stay away from boxed cereals that market added fiber. These are usually loaded with sugars.
Besides the fiber, raw fruits and veggies are complete with vitamins, minerals, and enzymes!
Stay hydrated with good pure water. I know water is not food, but it is important to understand the role that it plays in the body. The more hydrated you are, the better you will digest food and suffer less with constipation issues. Your bones become dry and brittle and lose elasticity if you are not well hydrated. Our lungs are 80% water and for them to expand and expel mucous, they require water. Aim for 1 liter of water for every 40 pounds of body weight.
Stay away from refined sugars and flour. Products that are loaded with gluten and sugar will not only pack on the pounds but make you feel tired and foggy. It is much harder for our bodies to break down complex sugars from breads, cookies, and cakes than from simple sugars like fruit. Digestion is work and robs your body of real energy. If you are craving sweet, choose fruits, or dried fruits instead.
Try to go more organic. When you eat food coming from crops that are heavily sprayed with glyphosate, your body must try and deal with that pesticide. It can create a hormonal storm as this is so foreign to our cells. This list will give you a good idea of what to choose https://eatrealamerica.com/wp-content/uploads/2019/03/EWG-Clean-15-and-Dirty-Dozen-PDF.pdf
Stay away from a long list of names on labels that you cannot even pronounce. I would really like to suggest that you stay away from labels altogether as these foods are man-made and nutrient deficient. They will not offer your cells any nutrients and most probably are loaded with nasty fats and chemicals. Go for real food that have no labels.