Hi - -I am sensitive to just about everything. Hopefully, you are not.

Monash lists a number of breads you can eat in moderation. Just be patient but be cautious. For some, the impact of FODMAPS is additive, which means that four low FODMAP foods at the Monash serving size at one meal could add up to be a trigger.

Through trial and error and and consultation with the Monash FODMAP app, I eat (1) grain-free (2) zero or trace Monash FODMAP food items other than grains, (3) non-fat Lactaid Milk (or 1% fat) and (4) little fat.

You may be able to eat lactose-free sour cream/cottage cheese (Lactaid Brand), Lactose-free butter (I don't remember the brand), and lactose-free cheese (Cabot brand and a certain parmesan/romano from Italy that is easy to get).

For 'flour" products, if you don't want to buy what the Monash app suggests, look at the ingredients of the bread they suggest and find a gluten-free flour that is similar and bake your own.

(Since that doesn't work for me, I use LiveKuna green plantain flour, Azure Market pea protein powder isolate, and Bob's Red Mill potato starch as my "flours." When baking bread, I add some psyllium seed meal and chia seeds.)

As far as other food items, I am pretty restricted. I use Asian 100% sweet potato noodles for pasta. I use Fody brand condiments in small quantities as well as gluten-free soy sauce. Egg whites (as yolks are a problem for me). A bit of super-firm tofu. I eat fish such as cod and tilapia. Salmon and turkey/ chicken breast are triggers. No liquior, no coffee. I make my own ice cream and jello. I eat microwaved green (hard) plantains as I am sensitive to sweet foods and use Stevia and sometimes maple syrup. My hot cereal is like Cream of Wheat and contains plantain flour, protein powder, egg whites, and my milk, using Stevia to sweeten. I stay away from insoluable fiber, a trigger.

That all helps a lot, but what sent me into the touch-down zone was adding 1/2 - 1 teaspoon Bragg's Organic Apple Cider Vinegar to each meal or significant snack. It helps me digest everything. Putting the vinegar in water or drinking that mix later (if I forgot to add it to the food) doesn't work nearly as well.

Good luck -- everyone is different and I am confident you will find what works for you. Do not give up.