Probiotic every day. Go to a vitamin or health store and ask for what they recommend. I don't mean yogurt, because dairy is something you may be better off reducing rather than increasing. While there, also get magnesium citrate tablets and start those in the morning. This should speed things up. Most people are deficient anyway. Most people do fine with Metamucil. If you don't want to take the powder mixed in a glass, you can get the capsules. You take about 5 every night with a big glass of water. This fixes the problem for most people. If that isn't enough because perhaps your intestinal tract is long or twisty, you may need something stronger like Miralax. This one you will have to mix, but it just makes water taste a little like distilled water. I find water works best. I find it important to avoid sugary drinks, including much juice. Drinking water and unsweetened coffee only really controls the amount of sugar I get, and helps the probiotic do its job. Other things that help can be yoga moves and walking, but exercise is very hard to do when you are at the most constipated.
I forgot to mention that one way to get things started is with glycerin suppositories. It helps lubricate things and irritate the muscles into getting started, but I'd start all the other things first. If you don't have those, you could also lubricate the area with petroleum jelly to protect the tissues, and pushing thru the sphincter to place the jelly can help the muscles wake up and work.
The Content on this Site is presented in a summary fashion, and is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. Med Help International, Inc. is not a medical or healthcare provider and your use of this Site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties. By using this Site you agree to the following Terms and Conditions. If you think you may have a medical emergency, call your physician or 911 immediately.