​

TL;DR – Eat meat, seafood and, if you tolerate them – vegetables on your eating days. If you can’t go that low carb for whatever reason, then white rice is relatively safe for most people. Maybe consider going off your supplements to see if that makes any difference. Try that for a week or two, see if it helps. If you're still having issues, try a pure carnivore diet for about a month if you can. If you don’t see any improvement, you might need to go see a doctor. There could be some bacterial overgrowth or H Pylori, or something like that.

I’m going to disagree with you on what constitutes “decent food”. I guess if you come to fasting from a vegan/vegetarian world, then “pulses” (which I assume means legumes), wheat and milk are considered decent food. I come from the Paleo/Keto/Carnivore world, so I consider meat and vegetables (if you tolerate them) to be decent foods.

I don’t even know where to begin on book recommendations, because my understanding of food is so different from yours. But just for starters – all the foods you listed are actually very highly allergenic foods that are difficult to digest. You might think that you were able to eat them before with no issues. But I would guess that if you’re here and trying ADF, then you have developed some issues.

Also – what kind of supplements are you taking? Many supplements are full of fillers that don’t agree with my body and give me all kinds of side effects. If you'te taking them because of a doctor's recommendation, ask your doc if you can cycle off them for a couple of weeks.

Books to read if you want more info: “Carnivore Cure” by Judy Cho, “Obesity Code” by Jason Fung, even an oldie, but goodie like “The paleo solution” by Robb Wolf has a lot of info on why people shouldn’t make wheat and pulses the base of their diet.