I would suggest using a turkey baster and filling your self up. Wear a pad. Make sure you are using plain yogurt with live cultures (it will say live cultures on the label)...no flavored or fruity ones and no Sugar added.
I would say do this for a week to ten day and then see how it is going. I would use more than a Tablespoon. Fill it up. Do it at night after you lay down so it will not run out fast.