Hi Barb, welcome back, I feel like I remember seeing you post a ways back. It sounds like you know a lot of what you need to do already, eat less sugar, eat less empty carbs, work out.
Go to see a nutritionist if you want to know what you are allergic too or save you self some time and money and test yourself out with small portions. A lot of people that have troubles with grains are okay with ancient grains like barely or farro. Quinoa is an amazing choice nutritionally, its socioeconomic impact on particular regions is another thing, but you have to choose your battles right? And its packed with nutrients. Hemp seeds are also great. Seed in general, if you aren't eating them, do some research, hemp, chia, sunflower, etc packed with good things, protein and more.
Search the site, ask questions on other people's threads here, you will get more response than just asking to everyone and hoping the right people will read it.
Glad to see you're back with us, and motivated to make some progress.