I have been constipated for years but worse in my 70s. Add to that, I have slight pre diabetes so I can’t eat prune and apples and a ton of fruit. I have berries in AM mostly. I need my fiber from veggies and a few high fiber grains. I eat Fiber One cereal a few times weekly. 18 grams of insoluble fiber. It has carbs but no added sugar. That works for me.

Also have a redundant long colon which people don’t always know they have. Slow transit

My doctor said it’s ok to take Miralax daily. I do every night. It works 3 -4 days per week. Other days I take an additional lax. I try to change them. Ducolax or Milk of Mag (that works too well at times) or plain senna or senna tea. .

If I don’t go every day I get gas and with the redundant long my doc says keep it moving so I don’t get a blockage.

I take 400 mg Magnesium Gluconate/Citrate daily.

I have chia and flax, I soak them and put them in oatmeal or yogurt. They work well bu I don’t do oatmeal daily due to higher carbs. Eggs and avocado every other day.

I quit sugar. No white rice, light potatoes, bread except 2-3 times per week if it’s high fiber. I do stir fried veggies a few times weekly. Cooked veggies work well for me.

Final key is water. You have to drink a ton with fiber or you can get fiber bound. I had a urine input output done. I drink 100-120 oz of water daily. If I don’t I have a problem.

Sugar feeds inflammation. I had to stop it if I wanted to get healthy. I don’t want diabetes and I was headed there.

Hope this helps someone.