Likely Causes:
FODMAP sensitivity – onion, garlic, dairy, and many carbs can cause gas in sensitive gut.
Lactose intolerance – leads to bloating, diarrhea, or cramps.
Possible IBS (Irritable Bowel Syndrome) or SIBO (Small Intestinal Bacterial Overgrowth).
Next Steps
1. Follow a Low FODMAP diet – avoid garlic, onion, dairy, beans, and certain fruits.
2. Avoid all lactose – use lactose-free milk/curd.
3. Take probiotics – daily, to improve gut balance.
4. Use digestive enzymes – especially with dairy or heavy meals.
5. Consult a gastroenterologist – to rule out IBS or SIBO and get a tailored plan.
Health Tips
Safe Foods:
Rice, oats, carrots, zucchini, spinach
Eggs, tofu, plain chicken
Lactose-free milk or curd
Let me know if you want a sample 3-day FODMAP-friendly meal plan.