Hello, You are bloated and are having chronic constipation, bloating and stomach cramps due to hardness. Avoid taking food that cause constipation like fast food, caffeine, cheese, meat, and processed food, fast food, fried food, refined sugar and alcohol. Caffeine triggers constipation in people with irritable bowel syndrome. Avoid taking red meat, you can take fishes and lean meat. You are suggested to take natural laxatives like papayas (both raw and ripe), green leafy vegetables, prunes and plums, seeds and nuts, etc. Take plenty of water, take fruits like watermelons, melons, cucumbers to help better bowel movement. You can take laxatives at bed time. Stool softeners are equally effective. Stay away from addictions if any. You can take antacids or PPIs to get rid of gastric pain. If you are having severe stomach aches, take Spasmol (spasmoproxyvon), one stat for relieve. Do regular walking and exercises, sedentary life leads to constipation and other health problems. Take high fiber diet, avoid stress. You are suggested to get clinically examined by a GP, get blood tests and investigations done to rule out medical problems that may cause constipation like colorectal cancer, IBS, intestinal obstruction, lupus, MS, etc. Take care. Hope I have answered your question. Let me know if I can assist you further. Regards, Dr. Nupur K., General & Family Physician