: Ive always had this problem, since
: carefully watching what I eat and
: keeping the food diary, its been
: better, but rarely gone
: completely,
: any suggestions to help

oh commiserations ! I had this lifelong too and it was so much worse when I was doing the healthy thing of porridge only for breakfast I remember. And gluten foods don't suit me so well yet they were my favourites. I would stockpile Ryvita while grumbling how it gave me horrible heartburn

so adding in the protein was a good thing it helped.

since then I have just proved that journal is my best friend. so = Journal
Journal Journal that's my advice

my own quirks are things like weak decaf .. for some reason I thrive on strong decaf and I like my own so I trek it about wherever I go...... instant coffee gets me alarming so I choose the ground expensive stuff

I do really well with enough fats and proteins in my meals, and sure to eat enough, as too little is counterproductive for me, and what I consider "ballast" foods that weigh nice in my tummy.... satisfying things like homemade coleslaw, brussels sprouts, roasted Mediterranean vegetables

in that vein also I like to make an oily dressing with red wine or cider vinegar, as I am sure it is soothing to my stomach acid...... it just "feels" right to me

I do feel greek yogurt is right as well , but that might actually be just because I like it

so yes, my first big breakthrough was not eating brown/ complex carb alone, so steps were most helpful. The rest of listening to myself about it was gradual though mostly in step seven, and a fun quest

I'm sure it will be different things for different stomachs, but find it all of interest so do let us know if it settles for you. What step are you doing right now?