It is very complex and individual. My advice would be to consult with Norm or work with a holistic doctor that deals with this all the time. When I have to, I use magnesium oxide which brings water into the colon and is not absorbed. I take it at night only, 400-800 mg.
Cashews work for me. 5-10 with each meal. A poop soup works for some but may take time: it is a soup of equal parts celery, cabbage, onion and broccoli, steamed until soft and pureed with an emersion blender and added fat such as olive oil or butter and season to taste.
Getting up an hour earlier, so that I am not rushing and can have a warm glass of water and a half a cup of coffee.