I tried mint capsules. Made my diarrhea slip out so much faster but it was also minty fresh🙄 sorry to be so graphic 🤣 Do a food diary. See your triggers and then do a two week elimination. Takes time but it's worth it

The FODMAP diet helped me a lot, it nullified my cramps and inconsistent bowel movements substantially over the course of a year or so. Also, hypnotherapy seems to help some people quite a lot. There's an paid app called "Nerva", it's a bit pricey but if you're genuinely interested in gut-directed hypnotherapy then it's a good way to scope it out.

Forcing myself to eat first thing in the morning even though I felt sick helped a lot, because anxiety on an empty stomach is not good. I also do much better when I limit my sugar and dairy intake.