Eat things as close to natural as possible, dont eat things like pies cakes etc, instead eat meat veges fruit etc that cant be recognised for what is in them.
Eat meat alone, just a piece of steak or chicken/fish, not sausages, pies etc with nothing else at that meal.
Next meal just veges, maybe a shake of 'spew' cheese (Parmesan)
Dont push 'poos' out, (there, I said it!) this causes damage to the normal muscles in there. This iss the same a women pushing during child birth, sort of.
Little coffee/tea for a while, try 'cuposoups' for a while instead of the extra coffees. Wait quietly after meal to go to the loo, and practice not pushing there.