Hi and thanks for the query.
For now I would suggest that you go on a high fiber diet - dried fruits and nuts, avocados, dried prunes, green leafy vegetables, fruit pulp and lots of water.
You can start on an antispasmodic available OTC at your pharmacy.
Symptoms like these that last for more than 10 days, need to be evaluated by your GP or a Gastroenterologist. Some tests along with an endoscopy may be required to see why you have these episodes.
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Wish you good health.