Constipation please help!

Hello

I am having a problem with constipation.
I suffered from constipation several years ago. I cured from it when I started to eat fiber in my diet: Uncle Sam's cereal and oatmeal. Also I do not eat cheese or drink milk because I am lactose intolerant. Since then I was much better.

Now I am on P/B shakes. I am having terrible constipation again.

I do not want to depend on enemas all the time. I think it is not healthy either. I can do enemas some times but not everyday.

What can I do? I do not want to quit from B/P shakes but constipation makes me feel terrible.

I would appreciate any suggestions.

Thank you

Zule