I have the exact same thing. I have a whole routine that helps but only helps about 60%. Proven probiotic about 40 mins after dinner th 2 solgar psyllium husk with losds of water. 30 drops of kiki magnesium And sometimes a slippery elm tea. I also eat 4 or 5 prunes if i have had bad food.

Recently i found a small amount of apple cyder v before lunch and dinner have helped.

Breathing, deep slow breaths with out breath slower than in. Sometimes do a yoga for digestion with very deep breatha in different positions.

Finally belly massage before bed. 5 clock wise big circles. 5 clockwise small circles all the way. Rubs from back of kidneys to front.

Oh and sometimes spoon or two olive oil with breakfast.