Buddy.. I can understand your problem. I used to face it a few months back.
- Try having a banana everyday (if possible this should be your first food).
- Eat at least 2 servings of yogurt. This is an excellent remedy for constipation.
- Try be on a low fat, high in fiber diet. Try to eat a few carrots daily.
- Drink lots of water.
- If you are getting bowel movements just once a day, make it a practice to go the restroom at least twice a day. This will definitely help.
- Using toliet paper just worsens the wounds. Use water after you are done. (Preferably warm water).