Many people think that having one bm a day is OK but Dr. Hulda Clark wrote that a person with a healthy digestive sytem will have a bm within an hour after eating a meal. Apparently the acid response in the stomach to eating triggers the iliac valve to open releasing the digested food from the small intestine into the bowel. Because I'm on a gluten free diet I need to supplement with fiber and use gf cereals - millet, buckwheat, brown rice, quinona, oat. Some people use metamucil. I also eat vegetable with high fiber but vegetable fiber does not do me much good by itself. To be able to tolerate the fiber and added foods I used the Specific Carbohydrate Diet.