Q: My bowel movement is hard and painful. Any tips

A: That's really something a doctor would be able to help with much better, but I can give some tips as well... Main thing is to eat more natural fiber and drink more water. Increase your intake of green vegetables like broccoli, spinach, green beans, and lettuce. Eat vegetables raw or only lightly cooked. Also eat more whole fruits. If you drink a lot of soda or juices, drink plain water instead and eat more raw fruit. Also eat more whole grains like plain oatmeal and brown rice and whole-wheat bread instead of white rice/bread/pasta. Also eat some beans or lentils. Drink more plain water in general. As a bonus, all these dietary changes will not only help your specific problem but will make a much healthier diet for you overall!