Hey, this problem is usually called Irritable bowel syndrome. Many people say this is a gastroenterological problem but I according to me it is more of a psychological problem tbh. You might be constantly attentive towards the bowel movements and may also be scared about the frequency of bowel emptying. Part of this is associated with smoking too though since you’ve left that so I’m not addressing it that much.
Next Steps
Try not to think about what all is happening inside your stomach. Keep yourself assured that you are controlling the bowel and not vice verse. Do your routine work as you do daily with trying and controlling the thought of going to the washroom
Health Tips
Medicines can help a bit in this but it won’t completely go away. For further help you can Consult me on my profile.