Even when in eating my balanced diet with my fiber, veggies, lots of water I feel backed up. I feel fine physically but just seem to have digestion problems.
When I throw in more bread and white rice my digestion improves a lotIt sounds like you need to continue to add back into your diet reasonable portions of rice and bread, unless you have health issues precluding you to do so. There is no reason they can’t be included in a healthy, sustainable diet.
Read the fiber menace. Fiber dehydrates your colon forcing you to hydrate more than normal. A diet high in veggies and fiber and low in beneficial bacteria will cause serious gut issues. I wouldn’t doubt you have hard dry shits that stretch your rectum.