yeah rice or (and I can't do this anymore cuz of no dairy but) cooked and cooled rice with yogurt and a pinch of salt...or yogurt, water and a pinch of salt to make a drink (all for the D part tho)

constipation I've read things like pure apples (not applesauce), bananas um...forget what else...prunes/prunejuice are all good for the C

if you get something for gas, let me know. I've been better, sorta, but like I now belch a lot...probably from eating too close to bed, but ...