The FODMAP diet has helped me a lot. It’s a medical diet so you always start with your doctor or dietician. On this I eat a healthy diet but a couple of foods are rarely on my plate and a couple more I eat, but just in moderation. My diet did not change very much but being on my personalized FODMAP diet greatly changed my life. Good luck, I hope you get some answers and keep up the good work with having an active lifestyle.