I've mentioned several times on this thread that I found that the squatty potty really helped. It's a stool that you can buy on Amazon or wherever and it puts your colon in the correct position for bowel movements and it's very helpful. I would recommend getting one of those. Also I don't know if this needs to be mentioned cuz you're probably already doing it but you need to drink a lot of water. And then people have also mentioned magnesium. I've read a lot about magnesium but haven't started taking it myself but apparently magnesium draws water into the colon and helps with constipation. I have also found that a probiotic has been very helpful for me. I take one for women that's called unbloat. I would start a food diary and keep track of everything that you eat and how it affects you. I think that's the only way to figure out what's best for you to eat. Once you do that for a while you'll know what bothers you and what doesn't bother you and what you can eat moving forward. I hope this helps.