To improve your condition, increase your servings of fiber-containing foods such as: Raw (preferably) or cooked fruits and vegetables, 2 to 4 servings per meal. Include whole grains such as brown rice (avoid white rice), quinoa, bulgur, wheat or kamut breads (whole, without enriched flour), whole wheat or kamut paste. Eat everyday raw nuts, unsweetened grated coconut and / or oilseeds such as; freshly ground flax seeds (keep cold), raw sunflower seeds or pumpkin. Add ground flax seeds and bran of wheat or oats to your dishes (in yogurt, oatmeal, ground meat or crushed legumes). Eat leguminous meals several times a week such as; Lentils, chickpeas, white, black or red beans ... Add to your diet good sources of lipids such as avocados, vegetable oils of good qualities, cold pressed linseed oil (keep cold), cold pressed olive oil... Increase your consumption of water or herbal teas. Reduce the servings of meat and cheese. Avoid sugar and sweet foods, desserts, soft drinks (Foods causing bloating or gas and constipating foods). And move, do some abdominal exercises.