I like non-med best. Kefir is a milky yogurt packed with good bacteria the gut needs to work properly. One with the most strains I have found is Lifeway Organic plain. Flavored versions have sugar and will only lessen its effectiveness. Drink a lot of it over a few days to help short and long term. Do Not Heat; it will kill the good active ingredients. Activia yogurt is well liked.
Some people have certain foods that help move things along rather quickly. Can be prunes (best stewed with liquid), grapefruit, green beans, salads with oily dressings. Full list at many places like
Do not eat starchy things like chips, fluffy breads, cookies or anything with added sugar. Looking for good fibrous foods and lots of liquid.
Exercise in addition to above very helpful.