what to eat when constipated and bloated? Struggling with constipation and bloating? Opt for fiber-rich foods like fruits, vegetables, and whole grains to ease bowel movements and alleviate bloating. Hydration is key, so drink plenty of water. Probiotic-rich foods like yogurt can also help regulate digestion. To relieve the sensation of something stuck in your throat, try sipping warm liquids, practicing relaxation techniques, or using throat lozenges.