I recently got turned onto Skratch Labs "secret drink mix". I believe it has more sodium & less sugar than typical replacement drinks like gatorade. It is supposed to make your gut happier. Honestly, I never noticed feeling bloaty on Gatorade until after I switched and NOT being bloaty with Skratch. It's got a good flavor too.

For food, I eat PBJ, Larabars, trail mix, bananas & sometimes Nutter Butter cookies. Obviously, not all on one ride!