Rlan, I'm not sure how you're doing right now. If you're in the midst of a cycle of attacks, it might be good not to eat insolubles for a little while until you stabilize. But if not, you should certainly be able to work in those insolubles in a safe way. Honestly, how you can eat them totally depends on your body, because we all respond to each food differently. You mentioned adding pepper to a sloppy joe, and that works fine for me as long as it's chopped and cooked, but if I try to eat broccoli it has to be pureed otherwise it bothers me. Also, some people have difficulty with cooked tomatoes, while I tolerate those wonderfully. So my advice would be to puree anything you're unsure of to start with and slowly begin trying things out to see what works for you. Most likely you'll be fine with most things as long as they're cooked and chopped and you're having them after soluble fiber. Good luck, and let us know how it goes!
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Advice on insoluble fiber confusion/crisis
