Powdered psyllium, available at health food stores, is a quality source of supplemental fiber. Be sure to drink plenty of water, otherwise the fiber will form an obstructing mass, adding to your condition. Start with one rounded tablespoon of the powder stirred well into a glass of water or diluted juice. Drink it down and follow with another full glass of water. Do this once a day for as long as you need to.
Insufficient fluid is another of the most common reasons for difficulty passing stools.
Now that it's chic to carry bottled water, it's easy to down six to eight glasses a day. Alcohol does not count toward your daily intake because it causes water loss. Be aware that caffeinated drinks and nicotine are strong laxatives because they stimulate nerves that increase intestinal contraction. So when used addictively, these drugs prevent the bowel from following its own natural rhythms. Medication may be causing this problem.