Some people are prone to getting clogged-up.
Some foods (like white bread and cheese, soda),
cause clogging. Some medicines have clogging as
a side effect; read the fine print; pain meds are
constipating, usually.

Wheat bran or sesame seeds can be bought at a
health food store. Sesame's run from $2 to $2.70 per
pound; a bargain if you need them.
If you have allergies (hay fever?), you may have
some degree of allergy to bran or sesame seeds;
I do. However, small amounts do not bother me.
Also, if I cook them they change enough in chemical
composition that the allergy potential goes way down,
for me, anyway.

You can add seeds or bran to any dish.
I especially like to toast seeds slightly, in an empty pan
with a small amount of heat. You can really put heat to
them an they brown-up and taste like toasty popcorn.

Other foods.
Greek-type pickled peppers, hot, medium, or mild;
they are great with almost any meal.
Rasberry jam with seeds is great stuff.

Bark shavings from trees are another souce of roughage.
I have not tried this yet, but have read that wood has been
added to commercially made bread for roughage.

If you cannot get any foods to loosen you up <img src="/images/graemlins/confused.gif" alt="" />,
you can use your finger to get things started. <img src="/images/graemlins/ooo.gif" alt="" />
Be careful not to enjoy this too much. <img src="/images/graemlins/smile.gif" alt="" />