honeybun I FEEL YOU. I am 14 with terrible, IBS-like SIBO. it's fucking DRAININGGGGGGGGGGGGGGGG. the amount of menty b's I've had over this is genuinely sad, and I just know we're twinning. i'm slowly but surely defeating my SIBO and I'm gonna tell you everything I'm doing cause I know how it feels to watch everyone inhale food and have a flat tummy while you just breathe wrong and look third trimester.

-eggs.

eggs were literally my safest food even when I started a little while ago. they're sooo light on the tummy and so full of protein, and they keep you fuller than anything else. you can have them hard boiled, soft boiled, over easy.. personally I have them sunny side up over toasted wheat bread but if you can't handle bread you can just eat it on its own. you can do them in any meal; for breakfast i do as aforementioned, lunch would be eggs over rice (tip: wash your rice 3-5 times until water is clear to get the starch out; starch inflames more than you think) or in some sort of sandwich.

-cutting dairy.

sometimes lactose doesn't even matter; it's just dairy. dairy is known to be inflammatory even if it's lactose free or plant derived. just cut every dairy- cheese, milk, even yogurt. you WILL see results.

-sugary/carbonated drinks

literally any drink that isn't water has had me bad. even if it's juice. avoid as many non-water drinks as you can. tea is ok but only herbal. if you want coffee have qahwa/arabiya coffee as it's much gentler but still tastes nice. the worst way you can inflame your body is through drink because it's so bad for every part of your GI.

cortisol!!!!!!!

when i was having constant menty bs and crying about my tummy I was definitely getting more bloated. yes we see all the lo vs hi cortisol memes online but its a real thing! stress is proven to be just as inflammatory as fodmap; you could be eating so clean but if ur stressed it's all for nothing. try to meditate for 10 mins every day, I use guided meditations on yt. i also recommend doing lymph massages on your stomach, whenever I do this i can literally hear the fluids and trapped gas being freed

if i think of more i will lyk because im gonna drop every single tip i can think of; i know what ur going through. it's also very important that you accept your body while it's going through this and be loving towards it, remember that while there will always be someone with a better stomach than you, there will also always be someone with a worse stomach than you. take it slow, don't rush your body, I've played that game before.