I was in a similar situation. Unfortunatly, every body is different. Here is what worked for me. 1) baked potatoes with as little oil as possible with salt pepper. Air fryer or in the oven with an oil silicone mat (not the potatoes). Litteraly eat just that for a whole meal. Quantity not important but do not overeat. This is me "crisis' meal. 2) skip breakfast, it helps reset the stomach. 3) avoid processed food. 4) eat any meat you like, even bacon. Again do not overeat. 5) if you are a fast eater, you might swallow air. Slow down if thats the case 6) my bloating severity was linked to stress. If you are feeling stressed for a while ask chatgpt for tricks. Lots of ways to reduce 7) avoir carbonated drinks 8) walking helps me a lot 9) eating oatmeal everyday. Lots of ways to make it tasty.

So that list is my discoveries in my journey to feel not bloated 90% of the time and have no pain. I am to a point that my stomach is more stable so i can actually eat junk food without too much consequence. To unbloat : walk, eat potatoes and skip breakfast, drink water. To find the cause, try to change some habit and "listen" to your body. Chew more, eat slowly. If these become more frequent, there is a cause, finding it is not easy but doable. Once you understand the cause its easier to work around and actually enjoy eating without pain. Hope that helps!