Thomas I hope you get to feeling better soon, I guess I relate to you because I feel we are in the same boat and share a lot of the same symptoms from what I have read in your posts.
One thing that I have noticed by learning the hard way, just like you said, stick to the diet 100% and there won’t be any issues. If/when you introduce something, eat just a little and only one item at a time just like Able posted. Sadly, we have the info right in front of us but sometimes we are hardheaded and don’t listen lol.
I don’t know about you but these past few days have made me learn my lesson. It also made me realize that I am not quite as “healed” as I thought. This will take time for sure and it can’t be rushed. Those of us that have had issues for years can’t expect it to go away in a few weeks. Again, I hope you get to feeling better soon buddy!