too much fibre can make you constipated too, avoid bread pasta and cakes, biscuits ect for a week, eat small amount of rice if you need carbs, stay away from potato and see how how go. you also sound very constipated those symptons are very likely that your intestines are bunged up. try a glass of prune juice twice daily, if you cant bear laxatives which arent good long term. massage your stomach in light circular motions stroking from right to left to help your system get moving, and try light excerise which should also help your digestive and poo systems get moving