I have already told you about the Fodmap Diet, developed by Monash University (Australia): a diet that reduces foods high in Fodmap , which are foods whose carbohydrates have particular saccharide chains that cause intestinal fermentation and worsen the symptoms of irritable colon. Among the foods to be eliminated, polyols (erythritol, xylitol), honey, fruits with a high fructose content, wheat, some types of vegetables and vegetables, some types of legumes, dairy products. The diet is gluten free, and allows a remission of irritable bowel symptoms in eighty / ninety percent of cases. For the Fodmap diet to work, however, it is necessary to do it well,  and in particular to avoid these errors.

FODMAP DIET: HOW TO DO IT CORRECTLY
1) Watch out for gluten free products: the Fodmap diet allows the use of pasta or other gluten-free products, such as bread, which use rice flour, but it is not a gluten-free diet, it is a diet with a reduced gluten content. In fact, among the permitted foods there is oats, which often grow together with wheat and are therefore a contaminated cereal, unless you find it gluten-free from organic products. The problem is that many gluten-free industrial products use a mix of flours with thickeners and other agents that can cause intestinal damage. It is also not good to exceed too much with rice and related products (rice flour, rice milk) to avoid that the scarce food variety exposes us to the risk of contamination of heavy metals.. So it is always better to have a gluten-free but natural diet: brown rice, corn, potatoes, buckwheat, quinoa, and oats are the allowed cereals in the Fodmap diet. For those who tolerate them very little, I recommend reading this article on how to prepare them correctly to avoid intestinal swelling.
2) Watch out for portions: most of the fruit and vegetables are allowed in the Fodmap diet, but be careful. Those suffering from irritable colon should avoid eating these foods in large quantities, preferring small but more frequent portions. No smoothies, no salads rich in raw vegetables, and pay attention to the dressing : if you use the oil with a dropper, the vegetable fiber will irritate you even more.

3) And to delactosed products:the Fodmap diet allows the use of delactosed dairy products and the use of cheeses. But be careful, because even here it is necessary to review the portions. A lactose-free Greek yogurt or a little goat cheese once in a while is best, but cutting down on both dairy and casein products in general can help relieve digestive symptoms.
4) Better to limit oily fruit and oil seeds if there are intestinal problems: they are almost all allowed in the Fodmap, but I recommend eliminating traces of antinutrients for proper digestion by soaking the seeds overnight with lemon juice, and then toasting them in the oven, and do not abuse flours based on oily fruit such as almond flour or the like.
If you keep an eye on these 4 issues, the Fodmap diet can only give you benefits.
To discover it in detail, here are my in-depth articles:
Fodmap, the diet to deflate
The simplified menu of the Fodmap diet

To learn the scientific basis of this method , and why it works for irritable bowel and other digestive problems, check out my fodmap diet video!