I have used cascara with a lot of success.
If you have never tried it, be warned: The first time using it you might go near liquid and being near a bathroom might be important. Though, thinking about, maybe reduce the capsule amount by half and see how that works. In a couple of days, the response to cascara quiets down.
I used cascara daily for years. Then I got to a point where I didn’t need it anymore. Healed gut perhaps? Then I ate some out-of-season melons from Central America and my gut got damaged again (that’s my theory, anyway). I’m back on an almost daily cascara. Rarely does it not work. And then I can usually trace a lack of BM to eating something indigestible the day before.
If you want to use food to heal your gut, I suggest eating beef or lamb broth or beef or lamb shank as often as possible.
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