What food to have daily for having good bowel and light stomach and also to correct bowel movement to morning?

Fruit,veggies,grains: If your goal is "high fiber" try for 25 grams or more a day (our ancestor cavemen probably consumed & tolerated twice that). Water soluble fiber supplements minimize gasiness & bloating that some experience w/ insoluble fibers. High fiber foods include uncooked vegetables, unpeeled fruits, & whole grains (oatmeal, bran, etc.). Dinnertime fiber should help "normalize" stooling schedule & texture.