samson

longtime IBS sufferer here (dairy is also on my avoid list although I tend to tolerate cooked onion and garlic fairly well). I would suggest looking into Japanese food, it tends to be very easy to digest and really yummy! justhungry.com and justbento.com are some of my fave recipe sites (not all the recipes there will fit your list but many/most)

everyone's tummy stuff can be so different. i tolerate wheat and dairy extremely well, but even a hint of onion/garlic sends me into a tizzy

i would suggest you cut out restaurant food and carefully scrutinize anything prepurchased for a while

there really isn't any other way to figure out what works and doesn't besides doing an elimination diet and slowly reintroducing things

also, you might want to try a digestive aid like Beano or Lactaid depending on which triggers you have. Beano definitely takes the edge off for me, and i can get away with some minor amounts of garlic/onion seasoning (though not full chunks)

i still haven't figure out if the Beano can help me digest problematic vegetables (most Brassica plants, including bok choy, cabbage, brussels sprouts, kale, etc)

we have sensory issues that conveniently cut out almost all of those + lactose intolerance, so our day-to-day food is:

-japanese food!! i saw someone else recommend this but i have to agree, the basics of many meals are rice, fish, seaweed and soups which are really versatile and looking up recipes can give a lot of variations! we use justonecookbook personally + ochikeron on youtube has a lot of everyday housecarerer meals that are good for low spoons :) also, in general, japanese spicy food tends to be VERY low-spice (mild curry mix is basically not spicy at all, and we literally find black pepper spicy) which is an added bonus if you do end up craving a Slight Spice.

-baked goods! we love making/buying breads and pancakes and muffins as quick meals!

-tofu, chicken, and fish are all great alternatives if you cant have red meats imo! we like making pan fried tofu because then we also have a mix in for fried rice at a later date.

-Soups Are Your Best Friend either canned or from scratch. we have 1 (one) chowder recipe that we make every few months and a good soup is just. delicious. can add or remove anything that may upset stomach from soup when making from scratch.

-you can cut garlic/onion out of a LOT of recipes, although i will admit it will lose flavor. however we personally can't stand garlic or onion so can verify they'll still be perfectly tasty without it

-we're also getting into Smoothies and Shakes to help supplement our eating! you can put anything in those bad boys it turns out. good breakfasts!

once I found an allergen free granola for me I've been hooked
also I really like the plain goldfish crackers (not cheesy) but also the regular cheese ones I can tolerate really well. when I was low acid I was really into sipping broths, I even found a brand that's like.... broth mixed with green tea? it was really good and I don't even like green tea

I can have a teeny tiny bit of garlic before Symptoms, and the amount in Penzey's Turkish seasoning and Arizona seasoning blends is about right to sprinkle on something (everything) to make it taste better. It may be too much for you, but I suspect your other household members will enjoy those so it won't be a complete lost cause if you can't. Maybe throw in a sample pack with your next order there.

When my stomach is having a bad day, here's what I go for:

1. Saltines with a natural (no sugar) nut/seed butter. (Be careful of anything "no sugar added"; it's important to check to see if they added an artificial sweetener; those are terrible on my stomach.)
2. Whole wheat bread with natural (no sugar) nut/seed butter (and/or jam); preferably 100% whole wheat and homemade as something about the emulsifiers in commercial bread bothers me. Homemade white is OK too, but I find leaves me hungry so it isn't worth it.
3. Carrots (raw or cooked, canned in a pinch)
4. Potatoes (mashed or baked, potato flakes from a box made with only water and a dash of salt will do in a pinch if you get used to it)
5. A "stew" made by dumping baby carrots and fingerling/baby/new potatoes in a crock pot/Instant Pot, adding some broth, and coming back later. Bay leaf optional. Chunks of regular potatoes are OK too, but sometimes I don't have energy for processing a potato.
6. Canned new potatoes heated up and topped with cold sauerkraut (either made yourself or commercial; but make sure it's from the refrigerated section or else it's just an acid bomb).
7. Split pea soup (1lb split peas + broth + leftover uncooked carrots or potatoes into slow cooker or instant pot; it suffers a little without any meat or alliums or acids but it's still tasty if you use a good broth and some spices like bay leaf or thyme.)
8. Beans, preferably black-- those bother me the least of all beans. Add any thing you can stand that day (cheese, can of chicken, mild salsa, shake or two of Arizona seasoning, crumbled up corn chips). Canned or from dry (I like to make a dry pound at once and freeze for later quick meals).
9. Canned tuna, packed in water. The pouches are great to take with me to work for a snack. Add a dash of Turkish or Arizona seasoning, though it's quite good on its own; no need to put it on anything else. Good on crackers or bread or mashed potatoes (add some canned peas!) too.
10. Canned chicken, which digests far more easily for me than "normal" chicken, on crackers (can get fancy with whole wheat "Entertaining" crackers) plus a dash of seasoning if I can handle it. Canned chicken tastes like cardboard, but it absorbs other flavors well.
11. Oatmeal made with water. Can be topped with greek yogurt and some fresh/previously frozen/canned fruit if I'm up for it to make a complete meal.
12. Pancakes (look in my tags for turning them into a sheet pan meal; makes it so much easier.)
13. Canned peas
14. Canned green beans
15. Granola, but it needs to be soaked in something to get it soft on bad stomach days. This usually means leaving it in my yogurt or soaking up fruit juices for a while.
16. Bananas (try topping with a bit of whipped cream and some chocolate chips/chocolate syrup if you're craving ice cream but can't tolerate it that day; it really hits the same spot for me.)
17. Canned peaches in juice, but juice drained away. Add to yogurt/oatmeal/pancakes.
18. Frozen blueberries, in whatever you want, or eaten plain and still semi-frozen in the summer to cool off. The wild ones are usually less acidic.
19. 1 or 2 eggs, scrambled with just water, on top of mashed potatoes or beans or toast. Add a little bit of mild salsa or Arizona or Turkish seasoning if up to it.
20. Rice Chex and/or Cheerios. In a pinch, nothing beats an easily-dissolved acid sponge like non-sugary commercial cereal.
21. Greek yogurt with fruit.