struggling with gut health and the usual advice is not cutting it anymore

i have read the same advice so many times i could write the article myself. eat more fiber. drink more water. cut out processed food. take probiotics. and yet here i am still feeling like my digestion is working against me at least half the time. bloated after meals that should be fine. energy that crashes in the afternoon regardless of what i ate. brain fog that i did not connect to digestion until someone pointed it out to me. i am not looking for a complete lifestyle overhaul. i have a job and a life and approximately zero patience for complicated protocols that require me to track seventeen things a day. what i want to know is what moved the needle for people who were in a similar situation