I get most of my carbs from Brown Rice Pasta... doesn't sound good but my girl tried it and didn't see the difference... Personally, i get bloated from wheat but that is ME..
IMO, go progressively into making better eating habits... Start cutting out the sweets, then the sodium and so on...
Try and get some meat/poultry/fish, good source of carbs and veggies every time you eat...
Don't try and jump in too quickly... I fucking hate when people say this but it`s the truth... ''it's a marathon'' not a sprint...