I am constipited what could i use from house?

Breakfast cereal: But not just any cereal - get high fiber cereals. In the usa, they're called "fiber one" and "all bran". Read your labels: most cereals have 1-3 g of fiber per serving but look for ones that have 6-12 - the higher the better. You want to try to eat 20 g of fiber per day. A cup of old fashioned oatmeal (not the instant) (aka "porridge") has 8 g of fiber too. It's even better uncooked.