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It sounds like there might be various factors contributing to your digestive issues, which can definitely be tricky to figure out. First, it’s a good idea to review your food journal more closely, as some triggers might be more subtle and not immediately obvious. Sometimes it’s not just what you’re eating, but also how and when. Make sure to note the time of day, portion sizes, and any accompanying stresses or emotions. Also, consider whether you’re eating too quickly, not chewing thoroughly, or having too many processed foods, as these can impact digestion. In regards to specific strategies, reducing common irritants like excessive caffeine, artificial sweeteners, and high-fat foods can sometimes help. Since you’ve noticed potential triggers with dairy and gluten, a short-term elimination might clarify if these are problematic. Consider working with a dietitian to guide this process safely. Probiotics are worth trying, as they can help stabilize gut flora, potentially improving symptoms. Digestive enzymes can also be beneficial, especially if specific foods are the culprit. They help break down complex proteins and starches, easing digestion. However, it’s crucial to consult with a healthcare provider before starting supplements to ensure they’re suitable for you. If symptoms persist or worsen, it might be valuable to do further diagnostics such as tests for food sensitivities, celiac disease, or lactose intolerance. Stress-reduction techniques like mindfulness or yoga can also support digestion, so exploring them might be beneficial alongside dietary adjustments. Always prioritize reaching out to a healthcare professional to avoid misdiagnosing yourself and to explore further medical evaluation if necessary.