You need a diet high in fiber. But remember there are two kinds of fiber. I saw a Good Eats show with Alton Brown where he demonstrated the differences.
There are the water soluble fibers. They can rush through your digestive tract more like a rinse. Then are the slower ones (I forget exactly what they are called.) They slowly trudge through your digestive tract acting more like a scouring pad, really cleaning things up. You need both kinds.
I am not a vegetarian but I eat very little meat. I rarely finish more than half a whopper jr.! I never order frys. (Well, hardly ever!)
I eat a lot of beans and complex carbohydrates. I try to eat my veggies anf fruits raw if posslble. Otherwise just quickly cooked to crisp tender.
Well, I love certain comfor foods and pot-roast with carrots, onions, celery, potatos, parsnips and a collection of herbs and spices cooked long and slow. Yum! Mac and cheese is another weakness to be occasionally indulged. I also like my mom's meatloaf, slathered with catsup before baking, with pan juices, mashed potatos and peas.
But on the whole, I try to eat right. And fiber is an important ingredient.
Al