I try to eat 1g of protein for every lb of body weight. THEN I move on to something else. At 180lbs, I struggle to even get enough in some days. Fermented vegetables are great for gut health.

A good "hack" for carbs is to cook them and let them sit overnight in the fridge. Without going into detail, it makes them more digestible and lowers the glucose spike. If I have rice, (buy AMERICAN rice) I'll cook it, let it sit, then heat it up the next day. You can do the same with bread, oatmeal, potatoes etc. You do need some carbs but I consume them sparingly.

FWIW, European wheat gives me no side effects as our poison.