You need more water and fiber. Drink more water during the day. You need at least 1/2 your body weight in fluid ounces of water daily even more if you sweat a lot or are sick.
So if you weigh 150 pounds you would need a minimum of 75 ounces of fluid daily.
Increased fiber intake without additional water = constipation!
Let us know how you are doing.
Wally Bishop C.N.C.