I think it might just be whole wheat for me, but I'm not 100% sure, so I don't muck w/it too much. We eat Trader Joes Brown Rice bread most of the time. I do eat some flour breads if my stool is more on the runny side, like during my period. For some reason, during that time, it does not blow me up - or I'm already so blown up anyway I don't notice  We also eat a lot of corn tortillas -quesadillas have replaced sandwiches in our house, and corn tortilla chips. As for other flours, I stay away from most grains. We have used bean flours w/a great deal of success so we still have pancakes, muffins, banana bread etc...I rarely feel deprived!
Portion control is a major part of my digestive health. I eat many times during the day, but very small portions. If I were to sit down and eat what most people consider to be a meal, I know I would bloat and it's highly likely that I would have a flare. It has taken me a long time to refine this part of my diet - a long time and patience with myself. It also means really listening to my body for signs that I am full. It's tricky! Plus we're so geared to overconsumption in the United States anyway.
I hope this helps somewhat - it's such a trial and error process, I know it gets frustrating.
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Dorothy....
