What foods can I eat to help with my constipation?

I have been constipating for the last few times that I have gone! I really hate it, the last time I noticed there was a little spot of blood (tiny), what can cause constipation? And what foods can i eat to help it??? Thanks for the help.

eat lots of fiber salad ,fruits like apple ,riped papaya,grapes
drink atleast 6-8 glasses of water .. In winter lukewarm water is good …avoid eating refined flour foods like white bread, pizza,etc ..eat veggies…
i hope it will help …
dont ignore this problem some time this problem leads to haemmoriods,anal fissure etc…