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2 years on HRT now babyyyyyy
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psyllium husk (the texture isn't the best but it blends well into smoothies) and miralax / restoralax (helps hydrate and make stools less painful to pass with no side effects) are your friend.
chia seeds can be dehydrating if you don't drink a lot of water. you really gotta pay attention to your water intake as any fiber added to your diet can make you constipated without good hydration (especially if you're coming from a low fibre diet).
also anytime i have tummy trouble i make a mashed chickpea salad to have on toast and that usually helps tremendously. they are very high in fiber and are very good for you!
incorporating these into my routine helped me heal a long time fissure i had after checking with my doctor that there wasn't a bigger issue. consistency is key but ymmv so please see a doctor if you can for real :(
I've got some metamucil that I take infrequently! But I know that's mainly soluble fiber and the insoluble stuff seems more helpful (encouraging regularity and all that)
I'm gonna try to make some chia fresca tonight so I get some good water right along with the seeds