We grind wheat 'berries' (grain) and bake our own TRULY whole west, spelt, other non good grains.
Plus:
I take a minimum of two Tablespoons of chia seeds in a glass of various juices.
And
Start every morning with one Tablespoon each of "daily fibre" (psyllium) and "fiber powder" (dextrin)
And
A few heaping tablespoons of yogurt QUALITY whole grain cerials ( breakfast)
And
An apple a day
And
Other fruits and vegetables with every meal.

AVOIDING
Packaged pre prepared stuff: most boxed or canned or bagged "foods" typically on most grocery store shelves.

I drink 2-3 quarts of liquids a day...couple mugs of tea, some fruit juices, but mostly non chlorinated water.

Avoiding anything with MSG or anything that has a lot of additives

Avoid restaurants as much as possible.

Definitely avoid highly processed wheat! (Most baking flours)
Avoid typical table salt that has been treated so it won't clump...use sea salt or Himalayan pink or Hawaiian black or similar.

Definitely avoid as much white sugar and the treats made from it.

No White rice: only brown rice...

Etc

Thanks stanford very helpful