I will warn you now that this section will make your already-restricted diet even more restricted. Do you want to know why?
Wheat is off the menu.
In places like Australia, Peru, and even Italy, this isn’t a problem. In Italy, children are even tested for celiac at a young age, and it’s required. In America, gluten-free things are relatively “easy” to come by, but not in restaurants. No, dining places have much better things to do than cater to your many needs. Not to mention the fact that most gluten-free breads and goods are sweetened with applesauce, or some other fruit juice. Then, there’s the fact that some people can’t tolerate this grain, or that grain.
Yes, this has more trial and error than any other section, in my opinion.
Another thing: we can’t have high fiber grains like bran to help with constipation and generally keeping the digestive system moving. That’s why we need to have all the servings of safe fruits and vegetables permitted, to keep our bodies moving with their natural fibers.
When looking at gluten-free baked goods, which are a good place to start, make sure to read every ingredient. Now, I’m not saying that if there’s an iffy one at the very bottom, that you should avoid it. I’m just saying to be careful, because the only bread I’ve found is Udi’s gluten-free white sandwich bread, and even that has brown rice flour, which some don’t tolerate very well. Be sure to avoid anything that lists inulin or fructooligosaccharides (aka chicory root) as one of the top 1/2-2/3 ingredients.
certain breads, cereals, and crackers (check ingredients)
corn-, rice-, or quinoa-based pasta
corn or rice tortillas
white or brown rice*
oatmeal (1/4 cup)
spelt (up to 2 slices of bread)
white bread** (1 slice)
Artisan Sourdough Spelt Bread** (2 slices)
rye bread or crackers
sweetened breakfast cereals
cereals with dried fruit, nuts, or honey
products made with bean or chickpea flour
products with added fiber (such as inulin or fructooligosaccharides (FOS or chicory root))
Another couple things to note: some people don’t tolerate brown rice very well, especially not in rice cakes. When the rice is puffed, it adds fodmaps, and therefore may not be safe for you. Some tolerate small amounts of sourdough, wheat, and spelt; many don’t. It all depends on your body, which is the tricky thing with FM.