I have had similar problems and found that a combination of a high fiber diet [ min. of 30 grams of fiber per day...bran cereals are especially good ] and a glass of warm milk after each meal has worked for me. Put the milk in the microwave for 30 or 40 seconds, just to take the chill off. Don't drink cold milk. Also, eat a diet low in fat and no spicy food. Also stay away very acidy foods. When you eat fruit such as apples, peal off the skin. Hope this helps you.