Hello there...i understand your concern...try eating several small meals instead of three large ones whenever you can...Avoid foods that irritate your stomach, especially those that are spicy, acidic, fried or fatty... avoid coffee,tea etc... Avoid stress,consider calming activities, such as meditation, yoga etc...sleep with head raised position and have dinner at least 2 hours before sleep..Increasing your fiber intake will help promote soft and bulky stool and may relive your symptoms...Foods that are fiber-rich include beans, fruits, whole grains, beans and vegetables...Regards.