I can identify with most everything you mention.
Most helpful for me has been to take a high quality probiotic, prebiotic and digestive enzyme. It will take at least 12 wks to notice a positive change. I have been instructed to drink a glass of water with either 1 tsp of lemon juice or Braggs vinegar first...take a couple bites of breakfast and then take enzyme. As you are down to a couple bites of breakfast then take probiotic and prebiotic.
Drink plenty of water throughout day. I deal with ongoing constipation so use Miralax daily and eat a very healthy diet. I am MUCH better than I was 6 months ago. My issues started after a second time of covid last July of 23.