Googling and trial and error -- about two years. I try to stick to studies and newsletters from Harvard Health, Cleveland Clinic, etc.

I have many more parts to my dietary plan, but I don't want to bore anyone.

(I do want to add though that humble mineral oil is my go-to laxative (that I don't seem to need now, thanks to the apple cider vinegar); it works by adding "slip" and is more gentle and more effective for me than other things I have tried. Miralax and similar products don't work and just make me uncomfortable.

And I sip on water and have a lot of warm drinks, soup, etc. throughout the day. A longer intestine, like a longer pipe, needs more fluid to push things along.)