I had to delete Damus, delete my iPhones iCloud backup, and re-backup

I’ll re-consider Damus at a later date for now it’s Nostur Only

You can on some apps. Depends if the developer puts that option in their app

Unfortunately, only a small amount of apps lets you clear out cache but even that doesn’t clear all the extra space. A full app deletion then reinstall does the trick. Apple shitty design forces you to fill up space in order to buy iCloud storage.