Hi runner! The nasty bloat hangs around for me too. I have found that a hot water bottle or a hot pad on the stomach helps a lot for comfort. I also spend a lot of time in a hot shower when it gets too uncomfortable.
As for foods to avoid, it is person specific. i kept a book the first 2 years after I was diagnosed and I did start marking those things that made me gassy and what situation it happened. Over the last 17 years, my gassy food list has changed, so be prepared to modify the diet as you age! Generally, I found foods that made me gassy were also tough on my gut so I have eliminated a lot of those things. Wish I could give you that magic list of foods we all desire I would just keep a list---noted by situation as some foods depend on time of day, amount of activity that day or current status of a flare.
I'm sorry this post is soo late but I'd like to ask if you ever took dietary enzymes? I used to have a BIG BIG problem with bloat and once I started taking them, it's not as bad as often.
debbikay Crohn's, ADD, Migraines, Anxiety & Depression….I take: Lexapro 10mg, Topamax 25mg, Adderallxr 20mg, & Colocort