Hi there, ,Wow I know the FODMAP diet is much a minefield as it is helpful! I've been coaching people on the Low FODMAP die since 2007 after I spent time with the research dietitians in Melbourne, Australia. It is so hard that the research has meant a few foods go from one list of safe or to avoid and sometimes back again! I thought it would be helpful to know that coconut milk and soy milk are back on the safe list and so are soy beans, tofu and soy milk. If you use soy flour try to get debittered soy flour. Oats are safe and don't worry about trying to source non contaminated sources. A bit of wheat flour as in sauce, gravy or cross contamination is fine for this Low FODMAP diet. Certain vegetables such as sweetcorn, pumpkin (squash), broccoli and brussel sprouts and beetroot can be eaten, as long as you have only 1/2 cup maximum per meal of these singularly or combined.Corn flour and maize flour and polenta are all fine to eat.Certainly I find this diet is good for about 75% of people who trial it. But there are a couple of other things just be aware of. If you have constipation, do make sure you eat plenty of safe vegetables, some safe fruit, nuts, seeds, linseed etc to keep up your fiber or else worsening constipation can make all other symptoms of bloating etc worse.And yes many people with IBS are intolerant to oats, all gluten soy, citrus and / or milk so there may well still be other foods you are sensitive to that are allowed on the Low FODMAP diet.I have found some people feel the difference the first 2 days of the diet and for some it can take a month or 6 weeks.After you have trialled the diet for 6 to 8 weeks, then my suggestion is, if you want to, you re challenge each of the major groups; onion, garlic, wheat products, vegetables and the fruits to identify your own tolerance to them.I hope that helps and good luck!