What do you actually eat??

I'm new to this, 65, full menopause. I use vaginal estrogen cream twice a week and have done so for many years. It worked wonders! I've had UTI symptoms for a month now, but no infection. I have not been formally diagnosed yet (waiting for appt), but suspect something like IC is going on. I don't seem to have symptoms quite as severe as others, but I'm beginning to think diet may be part of my problem. I eat lots of the things that I should eliminate!

So what do you eat? How do you get enough protein?

Do you eliminate 1 thing at a time? Is there a specific strategy that works best?