What changes can I make to my diet to increase peristaltic movement?

I think one of the reasons I have such trouble with the "do nothing" approach is because the autonomous movements of my intestinal smooth muscles, the "peristaltic motions", are weak. I think I only felt something as a result of these movements only once, and I can't say what changes I made in my life that prevented this from happening ever again since, but I'll bet you anything it was a change in diet.

I'll bet I don't need to make any kind of dramatic change as of now, might be something as simple as just eating an apple every day, but I thought I'd ask here. Any dietitians or persons with knowledge of that subject that can add anything useful?