if you can eat...
oatmeal for breakfast - i add raw oatbran for extra punch.
brown rice and broccoli anytime
and brown rice and beans make complete proteins (includes all the essentials) as well as being full of fiber.
and a TON of water. Like 2 liter's a day, or more, if you can.
and try sitting on the toilet a little longer. if you can sit there with your pelvic floor relaxed, it might convince everything to loosen up and "go" - hope that wasn't too graphic
if you take a fiber laxative (not a medicated one, that would be bad), get even more water. I've had the best luck keeping to the oatmeal for breakfast scenario, however.