I suffer from ibs greatly. I came from restriction so any volume of food made me terribly uncomfortable. I am 1,5 years into recovery and the symptoms lessened after about 8 months. About two weeks ago I started taking probiotics, the ones without lactose and I can say that my gut condition became better. I decided to start taking them because, even though I became less bloated after 8 months, I still suffered.
I still get gas sometimes but it is not smelly anymore and it happens because I have a desk job and don't move a lot, if I move the bloat disappears. I have a huge starchy breakfast and have no issues, have fruit for lunch with no major consequences. Also, I am not terribly bloated after dinner anymore, maybe because I replaced a huge salad with a starchy meal because the bloat was killing me, I couldn't do anything but lay down in my bed. I only get bloated if I eat a lot before going to bed, it still happens sometimes but I try not to eat much before sleep because of it. I also have one bowel movement per day, I guess that's fine if you feel okay.
I'd say search for some probiotics, they add bacteria to your gut and help with the healing. Otherwise, it can take a lot of time or will not get better at all. Check them to be without lactose or any milk products. I am taking them now and it will take 60 days to finish the course, I am only on the second week so can keep you updated.
This week I started to have a green smoothie for dinner and it works wonders. I use 3 bananas, head of lettuce and half of iceberg lettue, add some cinnamon and vanilla and two table spoons of cocoa powder. Previously I was having a big salad that consisted mostly of white cabbage and Chinese cabbage. I can't say I was consistent with my greens intake throughout the 1,5 year period because i just couldn't find the way to eat them, they just we not appealing to me until now. This week it just hit me that I need to start drinking green smoothies for dinner and it feels like the best thing I could do for my body.
I must say that I was surprised how filling this smoothie is. I am not hungry at all and do not have any cravings or even thoughts about foor for about 4 hours. And I always had a bowel movement after an hour after the smoothie. Couldn't that be that this type of meal is so nutritiously dense that it eliminates hunger? I guess you have to eat a great amount of greens to mess up you thyroid.
I am not counting my calories and eat till satisfied. I have not tried a low foodmap diet but I eat simple foods, various foods but the same ones every day. I just found a great combination that is the tastiest. After I incorporated a green smoothie for dinner it feels that I wake up leaner and leaner every morning. I go to bed light and breakfast then digests better. Will see how it works along with probiotics, I think I will even prolong the period of taking them from two to four or six months.