Best way to deal with constipation?

Yeah I know it’s awkward

I can’t find any laxative anywhere that doesn’t require a doctor so I’m asking for other ways here

I currently feel like shit and I’m padded i frequently have issues with constipation where I got a week or two without taking a crap and when I do it’s like literally shitting rocks it hurts

I just want advice to help as my doctor is saying I’m eating the wrong stuff

I only eat home made unless I get a rare offer for a good takeout usually I cook with all fresh ingredients and it’s balanced

Sorry if it’s off topic-