Thats great to hear you're making some progress.
1) Well I would have a goal to do 100 quality kegels a day: 4 sets of 25, with a moment or two in between each set. I would usually do them while lying on my stomach so I could make sure I was doing them right. I was desperate though, so I did a lot more repetitions throughout my day. If I was sitting down, I'd do 25 or so until I felt it tightening back up again. I was very conscious to constantly keep it tight. While I was standing, I'd do a lot as well. I remember one day it started getting a little painful because I was doing it too much. All in all, I did 100 within 5 or 10 minutes, then another 100 or so, but spread out throughout the day. To be sure I'd suggest anyone should do reps until they feel the tightness, then an hour later, retighten it until you don't have to.
2) My anus tightness issues resolved actually very quickly. It was almost immediate. I remember doing a set of kegels for the first time before bed and it felt like my anus started having a normal tightness again. The next morning I felt a nice difference. But I say it was three days before it was fully normal and tight again. And then seven days when I was absolutely sure. After my problems resolved it's like I barely had to do them anymore, which is strange. I do a set of 25 maybe once a week cause I barely need it.
3) I was a huge dairy lover before my discovery of it causing my FBO. I started having FBO and Acne
problems from dairy, just out of the blue. It wasn't like that before but I guess as you get older your body becomes less compatible with certain foods. I found that milk was the biggest culprit by far, when it came to making my poop smelling like a sewer and filling up a room. Other dairy products like cheese, yogurt, butter, and foods with traces of dairy had very much less of an effect on smell. I don't really know why.
Before I discovered my dairy problem, I ate huge amounts of it. I'm talking pizza, mozzarella sticks, and glasses of milk often. Since then I have stopped drinking milk, from one to three glasses a day to none(but I still eat it in alfredo pasta or baked goods). I don't use butter in my cooking. I substitute any milk with almond milk, which is vegan. I can have cream cheese, cheese, or pretty much any dairy product besides milk without it inducing a sewery smell. Even though I can, I just don't because it will still give me cystic acne. (I take Antibiotics
called minocycline from my dermatologist though, so my skin is very clear now.)
Sorry for the long post haha. Just wanted to be clear.