Fibre!

I use wholewheat pasta and brown rice, add a few beans or lentils to meals whenever I can and have quinoa with my salads. If I’m eating out and won’t get enough fibre I take psyllium husk in orange squash. It’s also important to make sure you drink plenty or the extra fibre will just make things worse. Ramp it up gradually so your system can adjust.

Beans!!! Lots of them. Lentils, grains, and pulses in soups and casseroles.
Stoned fruit is high in fibre so it can go in casseroles, pies, crumbles.
Personally 2 medjool dates a day do the job.