There is this one vegetable, youll find it in chinese grocery stores, never seen them anywhere else, but its called Gai Choi. If I eat this for dinner, ill literally see it in my bowels the next morning.
But, it dosent look like your gettin much liquids. Ill drink a L of milk just with my dinner most nights, on top of the 2 or 3 ill have of coffee/water throughout the day. Id up your liquid intake and dark vegetables (broccoli and spinich are good and easy choices).
Is it constipation when you do, or is it pretty easy. When im backpacking, Id usually go only once ever 2 or 3 days, but I think thats from the constant physical exertition combined with no toilets makes you not want to go.