I strain to varying degrees during my morning business.
I recommend a diet of proteins, fats, and roughage. (Salmon, broccoli with cheese, and wild rice for instance). Poop will shoot right out with no drawn out arguments with the commode.
You need the four ‘B’s: beer, beans, berries and broccoli. You do however, have to be careful about your personal ‘carbon footprint’ caused by an increase of emissions of ‘greenhouse gasses’ after your meal.
As my old aunt used to say, “No pain, no strain, just sit there and drain.” 😉