i had a severe problem like yours which i have finally overcome. i have for breakfast and also the evening meal the following..sweet potato,brussel sprouts and tinned carrots. limit the brussel sprouts as they can scour you. also first thing to do on awakening is to have a glass of warm to hot water and wait five minutes. i limit my intake of meat especially red meat as these take longer to pass through the bowel. by following this method you will never look back ha ha. good luck.