Tmi warning!

This has always been an issue of mine, but never to this extreme. Usually, my excersice routine can solve all my metabolism problems. But now I'm super hesitant on doing the high intensity training I'm used to. And basic cardio isn't cutting it. Barely anything comes out the backend anymore and i feel disgusting inside!

What excersices do you do to keep those bowels moving? Is there any food you can suggest apart from high fibre cereal?

Thanks!