Nice to hear from you again ..

Fiber foods ... vegetables, leafy greens, spinach, broccoli, asparagus, cabbage .... lowcarb fruits, berries, cantaloupe .... nuts and seeds ... flax seeds especially ... unsweetened Metamucil or plain psyllium husks

Fiber and water go hand in hand ... the fiber absorbs water creating bulk ... and this helps make elimination more efficient.

Hope this helps ..

Doreen