Larch arabinogalactan is another source of beneficial dietary fibre for type Os; it has therapeutic benefits as both a prebiotic and a modulator of the immune system. I find that it assists in my maintainance of healthy intestinal flora--which is relevant to prevention of constipation (it promotes motility)--as well as supporting phagocytosis. Too, I agree with all of the alternate dietary fibre sources noted above except Metamucil® ... no offense Easy E ... due to its ingredient profile: e.g., Sucrose, Psyllium Husk, Citric Acid, Natural and Artificial Orange Flavor, Yellow 6.

As a type O, I've found whole chia and cold-milled flax to work more effectively, and less harshly, than ground psyllium husks. Raw, hulled hemp seed is another one that, in addition, is a good source of quality plant protein. I'll re-stress a point that Lloyd made: vegetables (e.g., kale, swiss chard, turnip greens, artichoke, Jerusalem artichoke, turnip greens ... and any beneficial legumes such as adzuki, black, fava).

Chia and hemp seeds can easily be incorporated into salads, smoothies and such. If you like green smoothies, they're a healthy way to increase your fibre intake. Here's one I use on occasion (all ingredients are beneficial to Os):

• 6 medium prunes
  
• 1-2 bananas (depends upon size)
  
• 1 pear
  
• 12 oz. spring water
  
• 1 Tbsp. chia seed (pre-soaked for at least 30 minutes ... I keep containers of these in refrigerator, as they'll be fine soaked for days)
  
• 1-2 handfuls of greens, e.g., kale, spinach, watercress
  
• Ice cubes, a few (seems to improve taste at first for people unused to drinking green smoothies)
  

Place ingredients in Vitamix (or similar heavy-duty blender) in order listed. Start blender speed at medium low and gradually step up to high, blending until thoroughly mixed (usually about 45-60 seconds). Note: The Vitamix comes with a tamper, which is necessary to initially push the greens into the blades while blending. For blenders that don't have a tamper, a wooden spoon works well (just don't push it all the way into the blades like I did one time).

P.S. I'm a tall male, so you might want to adjust the above according to your specs.

I forgot to mention one other thing that might help (if it's one of your beneficial foods): caraway seeds. Researchers have identified 41 volatile compounds in caraway seeds. The two main ones are carvone and limonene and have been found to be antispasmodic, i.e., they showed inhibitory effects on intestinal smooth muscle contractions induced by the spasmogens. Traditionally, caraway seeds have been used to help promote digestion and assist with a variety of intestinal problems.

Sometimes, after meals, I'll take about a teaspoon of organic caraway seeds and place them in-between my cheek and gum (as one would place chewing tobacco). I'll keep them there for 10-15 minutes, mixing with saliva, and then I'll chew them thoroughly and swallow them. Seems to be as effective a digestive aid as ginger.

CAUTION: Although herbal references may note that nursing mothers can consume caraway seed mixed with honey to increase milk production ... overdose of caraway seeds DURING pregnancy can lead to miscarriage.