FWIW exercise is a good therapy - brisk walks, good for thrombosis as well. Churchill suffered constipation but then he took very little exercise.

Porridge every morning works wonders
either that or I am disgustingly healthy (tick one of the above)-
especially if you are diabetic - I first heard about it 20+ years ago when they described it as "fermanting in the gut". Read that in the context of your bacteria. A diabetic described the same property as "soluble ruffage" which makes it better than All Bran on two counts - no added sugar and that fermentation/solubility.

As I don't cook much that requires a thickening agent I use oats when I need to thicken. OK I do like my oats............