Bowel issues + Endo

I struggle with IBS & endometriosis. The two do not mix well as they are both Inflammatory. I get extremely constipated & around my menstrual cycle and the chronic cramps/pain I experience are just horrible. Also “ Endo belly”. I can hardly get out of bed without having some sort of heat—which hardly helps. The hardest part is trying to find what I can eat that won’t trigger my bloating & bowel issues. Does anyone else struggle with this?? I really just never knew how to approach this and it’s just gotten so unbearable.. having to work with this is just the absolute worst.