Heather's lists are guidelines, not commandments. She would want you to use your powers of observation and your common sense within those guidelines. Plainly, as you have already sensed, eating so heavily of grain products is not working for you.
You can substitute vegetable foods that are rich in soluble fiber for the grain products. I can't guarantee you that you won't have a problem with sweet potato, but it's generally regarded as a food unlikely to cause allergic symptoms. It's also easily digestible. That would be a good food to try basing your meals around. Don't think in terms of elaborate menus for now. Think in terms of soothing your gut. btw, vegetable foods in general have a much lower caloric density than grain products: good for weight control.
Here's an easy menu plan for an unhappy gut. For the next few days, try eating nothing but baked or boiled sweet potato and one steamed vegetable of your choice: I suggest yellow squash. Take acacia with plenty of water, too. That may or may not cure your constipation---in the short term you may need an enema in any case to dispel all that grain---but it will not make you worse and it will begin to correct the imbalance of flora in your gut. IOW it will calm things down. Later you can begin to think about menus and adding insoluble fiber. Ultimately you will need to go back to eating lettuce to get your gut moving regularly again.
I can give you further suggestions and rationale later. I injured my hand with the kitchen knife chopping vegetables last night, so I'm typing one-handed while the other hand is bandaged. The hazards of eating veggies---this is one thing you don"t have to worry about when you eat Lay's potato chips! I am healthy but a klutz. LOL
Hang in there. Dietary change requires time and patience, and I know it seems like forever when you're having an attack, but you'll get there.
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Celia
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