Thank you so much for your information. I am battling IBS as I type and some days are worse than others.

Have had IBS on and off for years. Trial and error. Lots of mistakes. This is the diet that works for. I just Have to keep a very very basic diet. Otherwise, doom and gloom. Here a some foods I can tolerate: bananas, pineapple, great Smoothie .... clementines, salmon- a lot almost every day, but small amts.,shrimp, pasta, salad mix, with only Paul Newman light salad dressing, tuna, avocado, peas, asparagus, beets, steel oatmeal, saltines, chicken noodle soup, hummus, Greek non - fat yogurt, sardines, boiled eggs, sourdough muffins and rye bakery bread, Almond breeze- non- sweetened, one very small piece of Lindt dark 90 percent cacoa a day, pink grapefruit cups without sugar, truvia, lemons, 1 thin piece of string cheese, olive oil and raw thin sliced almonds, olives. Sometimes prosciutto . Very rarely. For dessert, once in a while, 4. oz. of rice pudding with cinnamon. No coffee. So sad.😭 Haven't tried Gelato or cannoli this year, but will try this summer. White rice calms my stomach with toast. Sometimes, back to the heating pad on my stomach or hot water bottle.
Best to you. I hope some of these work. This is a hard journey. If I am weak, I could eat cookies. Sweet things seem to bother me much less than high fat foods. Gentle hugs.

Fodmap is great. For me personally, I eat salmon, sardines and verrry rarely chicken. I have sourdough or marble rye bread. People never realize these breads are so good for you. I can have about 1-2 teaspoons of Bonne marman preserves with these breads. I make a smoothie of pineapple, cantaloupe, banana and non/fat Greek yogurt. I cheat and put a small amount of non- sugar Sweet Italian creamer in it. I take it very easy on the preserves and pineapple. I also have pink grapefruit, a small cup. For a treat, 4 oz. Of rice pudding. I use Truvia, all natural sweetener. I eat a very small piece of Lindt 90 percent cocoa bar a day. I can eat steel Oatmeal, putting bananas in it. Any Soy milk unsweetened. I can put sliced raw almonds in it, too. Peas, beets, asparagus, pumpkin and boiled eggs are all good for me. I also have clementines. I still have not decided on Chinese food and the fat in a pizza is outstanding. But I wonder if I could have a slice?
I cannot drink coffee or hot cocoa anymore. Tragic!
Vegetables are hard for me. No white potatoes, but I am still curious about the sweet potatoes. No Brussels sprouts, cauliflower, the nightshade vegetables are terrible. Almost no berries, grapes, raisins etc. Dried fruit can be a no no for many. I do not eat ice cream, gelato has so much sugar, but in the past summers, I have eaten it. No bad response so far. I know it is not so good for you, but white rice helps to settle my stomach so much.
Small meals are a major with IBS. I eat earlier in the day. I stop around 8pm to 8 am. I know this is hard to do, but with IBS it is good to give our stomach a break, whenever we can.
I know this is such a mess of a list, but I really hope I helped. This has been such a journey. This is where I am now. And my digestive problems are really good as I speak. And that is a miracle for me. I have had IBS since I was 17, when I moved in with my father, and his new wife. Before that, I was fine.
Sending good thoughts and gentle hugs.

My daughter has fibromyalgia. She always had your same symptoms since childhood. Naturopath put her on the FODMAP diet. Worked wonders! She has to avoid gassy vegetables like Brussels sprouts etc. and some other foods you wouldn’t think of . You can find the diet by googling it.