Yoga! Drink a lot a lot of water, once you're done. Drink more. I have porridge for breakfast with lacto free milk, some flax and raspberries or blueberries... leave out the high fodmaps eg garlic and onions in bolognese. Can get asafoetida as an onion substitute. Lastly - Go on a walk or bike ride. Bending over like you are picking something up or tying a shoe helps me a lot.