My main trigger seems to be stress, rather than diet related. That is why I could not figure out why I am so well at this time, since I am going through a very stressful period in my life.
My basic diet consists of lean protein, veggies, fruits, nuts, seeds, good fats, and the occasional piece of good quality dark chocolate. I don't consume too many grains. I have oatmeal on occasion, and sometimes a slice of French or Sourdough bread. I don't feel that grains work so well for some people, me being one of them. I do grind flax seeds and sprinkle on my cereal or in a blender drink, or even in a casserole.
Since cruciferous veggies are hard on the gut, I usually puree them up into soups. I make a turkey cabbage roll, but the cabbage is cooked so well, it melts in your mouth. I make broccoli and cauliflower soups, and I eat greens, by cooking them down very well with olive oil, and sometimes add other things to it, like ground nuts. With nuts and seeds, I grind them up and add to almost anything. I use a good quality olive oil, and take fish oil capsules daily.
In the winter I eat alot of soups and stews. If I have a salad, it is small, and follows a good SF meal. I work in those veggies all the time. I can do any fruit, except citrus, (not because of IBS, but because of upper gi problems), however I use lemon in my tea and on my fish.
I never fry, but grill, roast, bake, saute, etc. I can eat raw cucumbers and tomatoes, but most other veggies I cook in the above manner, or puree into soups.
I drink tons of water. I just had a reverse osmosis unit installed in my home. I was buying too much bottled water ($$$$), and I don't like the plastics. I drink herbal teas. I combine many flavors, and always have a pitcher in the fridge. In the winter, I have carob hot chocolate, made from almond milk, and I confess I do have a dollop of whipped cream on top. I do have wine on occasion, but I don't make it a habit...usually only special times, and I have a full belly first.
I grow most of my own food, but what I can't grow I buy organic.
If I have an omelet, I will use about 4-5 egg whites, and 1/2 yolk. That little bit of yoke gives it a yellow color, and the omelet is not so thin then. It does not bother me.
I do use real butter, but that is the only dairy I use, and I use just a smidge. I do not like all the chemicals in margarines. I feel butter is far healthier. They say if you set margarine out, it will never melt.  I never tried, I just don't eat it. They are linking margarine to heart disease, more so than butter now. Anything artificial, I just don't eat.
I love my diet. Who says an IBS diet is boring? I can take any recipe and substitute and make it IBS friendly. You just have to get creative.
I eat about 5-6 good meals a day. I have to have good food in my gut all the time. I know this is good for me, since I am healthy and on the slender side.
So, to answer your question about triggers...everyone is different. Overeating or undereating is a trigger. Too much fat, as you say, is a trigger. However, I include plenty of good fats in my diet in moderation, balanced with a SF base. As far as IF, some can do more than others. You would have to experiment with that. If you are C, you most likely can do more.
But, Heather has listed the main triggers, and I would follow that to a T.
HTH
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Re: Confused
