I have had little trouble avoiding triggers, and I used to be the guy who ate only whey protein bars, cereal with cow milk, brownies, cookies, any fatty sweet snack I could get my hands on, and steak/lamb/sausage three or more times a week. I just tell myself that not only is changing my diet good for IBS, but for my health and longevity in general. In fact, I honestly believe if I had restricted that stuff in the first place I would never have got IBS to begin with.
But to answer your question, I find that Heather is spot on when she says "Substitution not deprivation." I got a rice cooker and a rice cooker cookbook and though some of the recipes won't work you'd be amazed the simple things you can do to plain white rice that mixes it up a bit. Now, this may not get much approval here (many people here it seems have a lot of time, energy, and interest in cooking) but I have become pretty good at feeding myself with all pre-cooked or not-cooked food. Grocery store cooked chickens, cliff bars, loaves of sourdough bread (I just noticed a 180 calorie serving of a sourdough loaf I just bought had 8 grams of protein! That's way more than soy/rice/almond/hemp milk and even more than a cliff bar - 240 calories - which is kind of a nutritional supplement), bananas, dried mangos, flour tortilla with some pre cooked chicken chunks or small serving of peanut butter.
There's a lot of simple to make/no work necessary foods that I personally like and are tasty.
As for eating out - one word - SUSHI. Delicious, won't lead to overeating (small portions) you get fresh ginger with it, you have protein, next to no fat, and a SF base.
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Re: advice needed
