Increase your fiber intake. Eat fruits whole grains, brown rice, oatmeal, hummus granola bars, salads and perhaps go on a calcium and magnesium supplement. Eat good proteins too but I am just stating the above because you are probably lacking the fiber.
Of course you are probably lacking some healthy oils too. Try some olive oil but do not overdo because you might end up with running to the bathroom all day.
Massaging your entire stomach starting from your right to the left. Always work toward your colon which is on the left side.
If this does not work call your doctor but perhaps call your doctor anyway. If this happens all the time then definitely see a doctor.
Going two to three times per day is a great goal.
What you eat is so important
Risa