I randomly found your post browsing the forum after reading this post (https://www.allergyuk.org/food-intolera ... ntolerance
If you suspect food intolerance is the cause of your trouble probably the most realiable method is an elimination diet. I now feel good and the foods I have made conscious decision to eliminate is long. I did this on my own, without doctors. I don't know if it was the best decision, but I feel great now - best ever.
The foods I eliminated before I got relief: Dairy, gluten, oats, eggs, all meat except fish, nightshades, all nuts except walnuts. I am 100 % sure about gluten and nightshades.
I eat the same stuff all the time now and I intend to keep it like that for a while before I am going to include other foods.
Breakfast: buckwheat porridge with raisins, walnuts and honey
Lunch and dinner: I combine different stuff in a large plate. Half of the plate is legume stuff - Mujaddara (lentils, brown rice, onions, garlic, cumin, salt, olive oil), Hummus (Chickpeas, garlic, lime juice, tahini - sesame paste, olive oil, salt), Beans (Any variety of beans, onion, carrots, olive oil, salt). The beans and chickpeas are soaked overnight (12 hours) and cooked for at least 90 minutes.
The rest of the plate:
- Canned fish, I eat about one can a day, mostly sardines and cod liver (the whole thing not just the oil), sometimes tuna or salmon, everything wild caught.
- Stir fried scallions.
- Spinach with mushrooms, garlic and onions.
- Oven baked vegetables (squash, beet, broccoli, brussel sprouts), 180°C, 30 minutes, salt, pepper, drizzled with olive oil
- Occasionally a whole avocado (I buy 4 every week)
I think this is a balanced and easy to prepare diet as most of the food can be prepared in bulk. It excludes the most common food intolerancies but there might be some problematic foods still. For example fish, legumes, garlic, sesame in tahini, probably anything. If you don't get relief on a diet like this after about 2 weeks, you should consider eliminating other foods or food groups. I probably know a fair bit about nutrition, but if you don't it might be a good idea to talk to a nutritionist to make sure you don't eliminate too much.