@bb4eternity Thank you for your information. It is trial and error. Fiber worsens constipation for me. Like for you, diet and lifestyle modifications help. Most days my main and last meal is ideally before 3pm. Small meals are important. Lots of water is a key as you indicated. Modifications for silent reflux often help with IBS although what is helpful for one may not always be helpful for the other. It is a roller coaster but right now I am in a holding pattern which is acceptable.
For what it’s worth a routine for me is after eating breakfast and coffee ( an indulgence) I visit my friend the toilet, elevate my knees with a stool, and do easy breathing. A massage therapist told me the breathing helps the vagus nerve which plays a role in GI matters. Sometimes I read. Surprisingly even if initially I did not have an urge, a rarely impressive BM occasionally occurs. I’m grateful for any success.
Weather permitting I also walk 15 minutes which I think helps. I am 75 and otherwise in decent health. No other prescriptions than Linzess and glaucoma drops. other stuff: probiotic, multivitamins, Berberine for microbiome, and trying Thorne brand “Entero Mend”. Nothing so dramatic in effect to say what’s helping.