Your symptoms suggest a functional bowel issue, most likely chronic constipation with incomplete evacuation and associated functional dyspepsia / globus sensation (feeling of something stuck in throat). This is commonly linked to gut motility disturbance, stress, diet pattern, and gastric gas.
Next Steps
Drink 2.5–3 liters water daily
Add fiber: oats, fruits (papaya, banana), vegetables, flaxseed
Eat small frequent meals
Avoid overeating, tea on empty stomach, spicy & fried foods
Avoid lying down immediately after meals
Limit carbonated drinks
Continue exercise ✔
Add 15–20 min brisk walking after meals
Manage stress & sleep properly
Health Tips
When to consult a doctor in person
⚠ weight loss
⚠ blood in stool
⚠ severe abdominal pain
⚠ persistent loss of appetite
⚠ anemia or fatigue