Can’t help you with exercises. I am actually having similar problems, and I am also trying out various sports and techniques. However, I haven’t found any patterns. Some things work better, others not. Moreover, it’s changing too.
About necessary quantities of proteins and carbs, that’s what FTD is about, i.a.. So, if you haven’t yet, get the book. It also helped me to reduce reflux (probably as a result of reduced bloating).