Hirap sa pagdumi help me pls😭

Usual diet ko palaging may orange for fiber na rin. Wheat bread as snack like midmorning or mid afternoon. May yakult rin sabay sa midmorning snack. High fiber vegetable pwede isama sa ulam gaya ng green peas and beans po. Then more water intake. Tapos if may urge na ma poop maiging i-prioritize at huwag ng pigilan.