Funny you say that about the oatmeal with raisins. Originally I was just having oatmeal when trying to get stable. Then once I was stable I was looking for an EASY IF like you say and I started using the raisins. Then my d turned more toward some c with gas/bloating and a few people suggested that the raisins could be a culprit. But I felt the same way as you...that I had been doing okay with them for awhile. I think what happened to me is that the more stable and closer to c I became, the less bms I had, and the more IF foods started to cause me some gas/bloating. Not sure if that makes sense. Also, I increased my amount of IF so maybe TOO MANY raisins was the culprit and could be for you.
I hear you about the difficulty in identifying triggers. The only way to successfully do it is to eat the same foods for a few days and make just one change at a time. For example, eliminate the raisins in your oatmeal, but keep you lunch and dinner about the same (maybe chicken/rice/pasta and a veggie you know you can tolerate). If you feel better, than you know the raisins were a problem. But if you have a different veggie one night, you won't know if it was the veggie or the raisins.  So annoying, I know. But worth it when you can figure it out. And yes, stress plays a role so keep tabs on your stress levels, sleep, and exercise too. Good luck. 
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Originally IBS-D for a million years!
Then IBS-A, Now a transformed slightly C
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Re: How you guys identify possible triggers.......
