Digestion Problem

Quick History.
I worked out for years, learned to diet, ate super clean for a long time. (years)
Fell off the rails big time a while back. BIG TIME.
Quick lifting and lived off of fried foods, currys, burgers - chips, pizza for over a year.
Saw the error of my ways and started to clean up my diet.
Not Bodybuilding clean but cleaner.
Spinach, oatmeal (plain), grilled chick, whole wheats.
Ever since I went back to clean foods my digestions is super slow. Its fluctuates but in general its very slow.
I stay full a lot longer than I used to. Don't go as often as I used to - was regular as the sun - now like every other or 3rd day. Its caused acid reflux, I have tried about everything and could use some suggestions since soon I am going to need to up my calories and I am eating now while my stomach is full and it makes it hard to sleep / drink water.
Thanks if anyone can help.

Are you drinking enough water?
Its weird that your bowels are slower on clean foods...
If I eat clean, I'm clean inside, 4 slices of pizza and I skip a day.....

You can try spicy foods, (tabasco, anything HOT) to help the ol' bowels along...

I think I am drinking enough water. But I will try and up it. I just have to drink it NO WHERE NEAR FOOD. Hot hot hot food does help, and I like it.
Thanks! Its just getting old now... Even my morning shake fills me up like I can not even drink water for over 3 hours.

well i think its a case of u have burnt up so much muscle that u dont have the need to eat as much food,the more muscle u have the more calories u need,have u just suddenly jumped in to eating say 2800 calories? if so u are not at the place where u need to be,maybe u need to cut down portion sizes and change the food type,stay away from wheat and breads for a while get your carbs from Oats,Brown Rice,basmati rice and maybe and this is a big maybe wholewheat pasta if u can handle the wheat...dont get the durum wheat pasta only whole wheat... also try having protein split up equally through out the day to make sure your body keeps on digesting,keep your protein the same but cut back the carbs a bit...what could've also happened is u are not eating enough and have shut your metabolism down....u need to have 1 cheat meal a week,make it on the day before u train legs where u can have a bit of food and load the calories to raise leptin levels and get your body on the right track...throw in some psylium husks to get the bowel movement going again.

I will try some of that DJ - I do eat a lot of fiber. I am going to make some changes and see how it goes for a couple of days.
Will post back. Thanks. I just want to get this cleared upbefore I start my cycle, or maybe will my cycle help.
Cheers!

It may also be your insulin sensitivity. U ate junk food for so long that your insulin sensitivity may be down. U can try a strict keto diet for two weeks, then bring in the low gi carbs slowly and that may help

Go get yourself some good probiotics. Your intestinal flora is nonexistant.

The way it was explained to me is that your intestines have stuff like little fingers helping the food along. With all the crap you eat these fingers are cut off and your intestines are smooth with no helpers.

Eat your roughage (apples) etc. and get probiotics. Eat properly for a while and all the good stuff will be restored.

Thanks for all of thine comments.
Keep in mind I stopped eatting junk years ago, but that is also when the problem started.
I mean not like a light switch started, but when I first noticed it.
I am cutting and though about going keto for 2 weeks while I finish the cut and maybe help the other problem as well.
Thanks again for all the advice.