I hope you or someone else finds some benefit from this.
The following in my "base" diet. I am able to eat much more than I could even a year ago with little or no gas reaction, but to maintain a healthy system I make sure I return to the "base" and make it the greater percentage of my regular diet.
To minimize gas I eat things that tend to be the opposite of gas. Rather than dry, airy or light and bubly foods, I generally eat heavy, moist foods.
A typical day begins with me cooking all my meals for the day.
I start with my breakfast, which is a fairly concentrated protein drink. I won't share the recipe because it is one of the meals that would have caused a lot of gas for me several months ago, mostly because it is made in a blender (frothy drink) and contains a tablespoon of ground flax seed, a heaping teaspoon of psylium powder, and 900 mg apple pectin (all of these 3 fibers would have also messed me up several months ago). Part of what allows me to enjoy it now, aside from all the healing that has taken place in me, is all the oils in it (1 tb sp each olive oil, flax oil, cod liver D, coconut oil), it also include a probiotic (which like you, gave me lots of trouble several months ago as well). I also take it with a couple of betaine hydrochloride capsules, because we determine that I don't produce enough stomach acid (funny, my conventional doctor wanted to put me on Prilosec, beacause I have acid reflux, imagine the problem of having even less acid to help breakdown my foods). The drink does contain blueberries, a rotation od whey, soy, or pea protien, and almond or rice milk. I also warm it a bit before drinking. It is very good.
The rest of the meals are what really keeps my gut at ease.
I make four 10 oz meals for my day (larger meals mess with my acid reflux). They each include equal parts of one meat protein, usually chicken, duck, or fish, sometimes turkey, slow-cooked in advance (except the fish),so it is very tender. It is also medium to finely chopped to save me the trouble of chewing so long.
I add one vegetable per dish, usually a root (carrot, beets, turnips, etc) but also grn beans, asparagus, green onions, snap peas, okra.
To each I add 1 1/2 tb sp of white Basmati rice or coucous (a granular pasta)
I cook it slowly in about 10-12 oz of water until it has a stew like consistancy.
While cooking I add the digestive aides, spices! I don't use a recipe book, but there are plenty books for those uncomfortable with creating their own. My main spices, in varying combinations are Cinnamon, cloves, allspice, turmeric, cumin, cardamom, basil, tarragon, oregano, sage. I use a lot of fresh ginger, especially in the winter, and black pepper has lots of benefits, but I limit both of these as they are very warming and can increase my heartburn if eaten too often. I use most of the other spices in quantities of 1/4 to 1/2 teaspoon per meal and will usually mix 2-4 of them into each meal.
Having avoided salt for a large portion of my life because the "health concerns", I now add a 1/4 teaspoon to each meal (and I am still less then the daily limit my doctor set for me by a full teaspoon).
Then there are the oils. All the years of eating healthy, avoiding fats, I did not understand the difference and was not getting sufficient oils in me (surprised my stool was so dry?). I now add 1-2 tbs (yes table spoons) to each meal mostly sesame oil, but also olive oil. Oh, I'll be going in for some test (for my wife's peace of mind), but I know when I feel sick and I know when I feel healthy, and I am feeling very healthy these days.
It takes about 45 minutes to prepare and cook the meals each morning (I use only fresh vegetables), but I benefit from slowing down my morning, instead of slamming down my cold cereal and flying out the door to take on my stressfilled day. These meal are very flavorful and have plenty of texture, so I have been able to sustain the discipline to make them my primary diet.
If I have a challenging day or week, where I had too many treats or ate out too many times, I simply comeback to my base for a few day and things straighten back out.
I continue to keep my sugar intake very low and having cleared myself of my yeast overload, I also limit my yeast type breads (probably the hardest change for me)
Other side notes or tidbits
Everything I do to maintain a healthy digestive system (thereby eliminating gas) focusses on improving the digestion process. Some people, usually high heat or acidic, can breakdown almost anything easily, on the down side they often deal with diarhea. My body type, generally considered thin, tends to produce insufficient heat to properly break down food, so I end up with gas and constipation. It is the undigested food particals that cause the most gas problem. So your refined sugars, your fibers, and certain fats, and poorly chewed food, make it through the stomach where acid is the primary ad cause all kinds of challenges for the bacteria in the instestines.
As I stated earlier I do take betaine Hydrochloride capsules (4-8 per day, depending on circumstances) this does benefit me when I eat more difficult foods.
Cooking the foods, the softer the better, aids the breakdown in the gut.
Avoiding things that shut down the digestive system, like cold foods, ice water, iced tea, ice cream. All those things will interupt the process. So drink room temp water, warm teas, limit your ice cream or follow it with some warm ginger tea, or sprinkle it with warming cinnamon spice
I couldn't eat oatmeal for years, now I simply sautee the rolled oats in a little sesame oil first, then cook it, and presto chango, I have no problem.
We make whole wheat pancakes (used to not be able to handle whole wheat), with buttermilk instead of regular, and sesame oil instead of shortening, no sugar (not needed for good pancakes). Tastes great, and if I eat them with some warmed applesauce or berry sauce with cinnamon instead of sugary syrup...no gas reactions whatsoever.
I almost forgot about Ghee (also known as clarified butter). It is butter with the milk solids removed, very easy on the gut, and great on the pancakes as well.
If I want some nuts, say almonds, I soak them overnight (already shelled), and pop them out of their skins. Their sweet and crunchy. Think of it. nuts have evolved to fend off decay, so they don't rot before spring comes. If you eat them raw, you better have a strong system to break through those prrotective mechanisms. Soaking them releases the ensymes that begin
the digestive process for you.
Any problems with salads? I enjoy several types of "warmed" salads. A little chopped meat, a heap of Romaine lettuce, a little olive oil, stir fried lightlly to wilt the lettuce (or pop it in the micro for 2 minutes), sprinkle on some seasoning and it is ready to enjoy, and easier to digest.
Going to miss the cool foods and drinks. The warmth of summer or a tropical climate
opens the door to more cool options. Or even those days when you just feel warm, strong, and healthy. It your not there, you'll hear about
it from your backside, but hope fully it will be a whisper and not a trumpet blair.
I could go on but this is getting long. I do caution just anyone trying these things. This works well for me, your constitution may be very different.
I suggest reading The Ayurvedic Cookbook" by Amedrea Morningstar. It was the first book to point me in the direction I have landed and I'm so thankful for it.
I am proof you can resolve the bad gas challenges within months, good luck on your journey. I'll be watching for up dates