Sorry, there isn't a list that spells everything out quite that easily... and there's a good reason for that: because even among a whole group of people who have IBS-D, you'll find some people can tolerate some foods better than others. It's a very individual thing.
But don't worry... it's really not that difficult once you get the hang of it.  Just commit yourself to doing the reading and ask questions when you don't understand. I promise it's not as hard as it looks, it's just a little overwhelming at first.
There IS a list of things to avoid, and thankfully, that's a pretty small list: red meat, dairy, coffee/tea/soda, egg yolks, anything fried/excessively fatty food/oils. (A little fat is good and necessary, but you want to avoid to stuff that's high in fat or obviously greasy.)
You want the basis of your diet to be soluble fiber foods - the stuff on this list. Eat lots of that. If you read down past the list, it explains why.
You should also eat insoluble fiber foods - things from this list - but you need to always eat them with something soluble fiber (potato, rice, bread, etc) first. Insoluble fiber is hard to digest, but your body NEEDS it, so you can't go just cutting it out altogether... you just have to learn to eat it safely.
Hope that helps a little!
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Re: Is there just a list....
