I have always been into training and having a Clean Diet. Many people who have this are not allowed or should not Bear down as you can increase the circulation of our cerebral brain fluid.
Therefore your water intake is of most importance, nutrient dense foods, and foods rich in fiber . Personally I take Metamucil everyday. Personally I eat oatmeal every morning I don't drink anything except water. I've never had soda in my life oh, I am just not that type of person that put garbage into my body.
Come on you know how it goes!
You are what you eat from your head down to your feet!!!