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I went through the process with the help of two sessions with the Mayo dietician. It is a meticulous process with big payoffs. Some have tried to do it on their own but I don’t recommend that. For me it’s a lifelong diet, with very few changes from the DASH/ Mediterranean diet we are on. There are two foods I have omitted for most of the time, with eating small portions if invited out for a meal. There are other foods that I use in small portions when cooking at home. Really the changes for me were not dramatic but a friend went through the same process at Mayo and she absolutely cannot eat any garlic. This is hard for her at restaurants. I have tried many things in my lifetime to solve my gastro problems. Nothing helped until FODMAP came along. My suggestion is to be patient, find a dietician trained in this, and enlist family and friends to be helpful during your time of discernment of what you can eat.
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Ah, garlic. This is also my béte noire. Everyone else I encounter seems to think it's the best food in the world, but sometimes even the smell of a coating of garlic on deli meat makes me gag.
I also believe that my problematic response to the Covid booster may have been precipitated by my once again deciding to experiment with just a little garlic. At one point in my life, I could tolerate roasted (black?) garlic and very small amounts if I couldn't smell it.
Also of note is the fact that my dad couldn't stand garlic, and my brother and I once got off an airplane ride overseas, both with diarrhea after meals prepared with recipes from the kitchen of Maneet Chohan (sp?) which featured garlic. Makes me think we have a genetic intolerance, different from FODMAP, since I tolerate without apparent problems, members of the onion family .