Bowel movements should be soft and formed. They should pass easily like toothpaste flowing out of a tube. 

The standard time frame for normal bowel movement (BM) frequency ranges from as many as three bowel movements per day to as few as three bowel movements per week. This is a wide range. The colon draws water from stool, the longer stool sits in the colon, the harder the stool becomes.

What is more important is whether you are comfortable with your bowel movement frequency or whether there has been a significant change from your typical bowel movement frequency. 

Body position can help you to move your bowels. While sitting on the toilet, placing your feet on a small step stool can position the rectum at an angle which makes it easier to pass stool.

Also, your bowels like a routine, so eating the same amounts around the same time of day helps to regulate the bowels.

Bowels also like regular exercise to keep them moving. Eat a fiber-rich diet. Plenty of fluid (if you are not on fluid restrictions) also helps to keep bowel movements soft.

No there is no difference whether you eat fiber or take a supplement.

Some people report that the supplement makes them have less gas. 

There are different types of constipation and not all types of constipation are best treated with additional dietary fiber.

For instance, people with dysynergic defecation or slow transit constipation may experience worsening symptoms with increased dietary fiber.

• Diet and Medication Controlled Constipation: The colon moves stool along within 24 -72 hours. The muscles of the pelvic floor move properly. Usually, most people respond to fiber or laxative treatment.
• Dysynergic Constipation: The muscles of the pelvic floor do not work properly and may even perform the opposite function of what they are supposed to do. Sometimes muscles are in spasms. People often complain of not being able to fully empty or having to use their fingers to pass stool. Dysynergic constipation may be coupled with outlet obstruction. An outlet obstruction is where a structure such as a rectocele or an enterocele is in the way of stool coming out.
• Slow Transit Constipation: The colon moves slowly, as a result, the bowels move very infrequently sometimes only once every 2-3 weeks.
• Combined dysynergic and slow transit constipation.

1. Consume a high fiber diet. …
2. Eat more fruits, vegetables, and whole grains. …
3. Limit red meat and processed foods. …
4. Drink enough water. …
5. Exercise regularly. …
6. Colonoscopies.

Start by taking note of your bowel movements, individuals with a healthy digestive tract usually have bowel movements every day or several times a week, as it varies with each person.

Eating a high-fiber diet is good for overall intestinal and colon health. The American Institute for Cancer Research and ACS recommend aiming for at least 30 grams of fiber from food sources each day. Focus on incorporating a variety of whole grains, colorful fruits, vegetables, nuts, seeds, and beans into your diet.

Exercise creates an overall more efficient gastrointestinal system that has an enhanced amount of circulation and blood flow, allowing the colon to perform at an optimal level.

You may think that cutting back on food will help “clear out” your colon. That’s not the case. Do this: Eating, especially healthy whole foods that contain fiber, helps your body move stool.