Cutting down or eliminating caffeine, wheat, and certain fibrous veggies (or combinations of these) helped. Also no zucchini, yellow squash or onions. Avoiding these made things lots better for similar symptoms.

I’ve struggled with this for a while. Currently focusing on liver and gut health by way of eating the right foods. My goal has been to get to regular movements twice per day. My diet changed to 70% veggies (lots of green veggies), 20% carbs and 10% meat. No diary. Gluten free. Good luck to you! I hope you find something that works.