Some things that helped me (I hate those powders, too!)
One raw apple -- with the skin!!! -- every day. You know what they say
Daily walk, 20 to 40 minutes.
Ground flax, one tablespoon, freshly ground, sprinkled on my morning cereal or oatmeal (you can do other stuff with it, but this is what I liked best).
FiberOne cereal in the morning.
Increase water intake as you increase fiber. This is imperative, or you will have the opposite effect (more constipation).
Something my grandmother used to tell me is to drink eight ounces of apricot nectar before bed. You can get this in the little Libby's cans. I've done this, it works, but it tears up my stomach if I do it for more than a day or two at a time. It's kind of my "last resort" before going to a pharmacy.
Stay away from cheese, rice and any other "binding" foods while you're having trouble. You can reincorporate these foods gradually once things are moving again.
The daily walk and apple and increasing the water are probably what helped me consistently the most.
HTH
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