It really varies from person to person, but for me it can be a lot of dairy or sugar.

I would personally recommend trying the low FODMAP diet and then adding this back in super slowly to see what sugars upset you more. My nutritionist told me that most people with IBS aren’t triggered by all of the fodmap sugars!

Some people it is dairy, or high fiber or lack of exercise. These are the common things that cause bloating for most people. You can cut out foods and see what it might be. Sort of a trial and error situation. Or even a food sensitivity test can be done. I've never taken one but I've heard it can helpful.

You sort of have to eliminate stuff from your diet then slowly add those things back in to find what triggers you. For me I get bloated randomly so it was hard for me to pin point one certain thing.

I find it hard to exercise when i cant get far from a bathroom

My GI doc said it might be FODMAPs. Try looking into that

Dairy if you have lactose intolerance, sugar if you have a lot of active angry yeast in the gi system, carbonation as is, and i know some greens can do that too. Some people have an intolerance to specific food proteins and it can be really annoying. Like eggs (not mentioning allergy)