Welcome to the Boards, Lynn.
Lets see if I can help you here....
First of all, I'm a little confused about your confusion. Whole wheat is VERY healthy, yes, most definitely. However, most people with IBS can't tolerate it. If it doesn't bother you, then by all means stick with it. I'm lucky because it doesn't bother me, so I eat it instead of the other stuff, and use whole wheat flour whenever a recipe calls for white.
I'll address your other questions as you posed them:
"B: cold or hot cereal, blueberry muffin, bagel, english muffin, or toast with oj or milk." Lose the milk; replace it with soy milk, if you can tolerate soy, or rice milk. ANY KIND OF DAIRY is a huge trigger. And the blueberry muffin most likely is full of fat, and possibly even dairy. Be careful.
"L: sandwich on wheat bread (PB & Jam, cold cuts, cheese, cream cheese & Jam, chiken, tuna, etc), apple, & chips." Again, be careful with the wheat bread. Lose the cold cuts unless they're white meat poultry. PB is too high in fat; be sure to use only a little bit. Also, lose the cheese and cream cheese unless they're soy. Replace the chips with Lay's Baked chips; regular chips have too much fat. About the apple -- please be sure to peel it; it's too tough for your tummy to have to digest.
"D: green salad, veggie, meat, & rice/orso/pasta." Salad is hard to digest; you need to have a soluble fiber base first; ditto with the veggie. Again, lose the meat.
"For snacks & desserts I would have crackers, popcorn, fruit, cookies, or on a special occasion cake, brownies, etc." Snacks and desserts have too much fat, and probably even dairy; be careful. Ditto with the cookies, cake, brownies, etc. Popcorn is an insoluble fiber, tough to digest. Same with the fruit.
Yes, sourdough or french bread is fine as long as there's no dairy in it. Ditto with the bagels or english muffins. Just check the ingredients, make sure there's no dairy; otherwise, any brand is fine.
As regards the pasta, be sure it's not made with the egg yolks (a big trigger). I don't know anything about Asian noodles, sorry.
You can make your own guide for grocery shopping; it'll take awhile, because you have to check all the ingredients on everything you buy. But after awhile, you know what you can tolerate and what you can't. And of course you'll get very good at spotting anything dairy on the ingredient list; it'll pop out at you.
Vegetables are an essential, but you have to learn how to prepare them. When you're first starting out, you want to cook them real well, and be sure to have a soluble fiber before you eat them. Stay away from broccoli and cabbage; they're the most difficult to digest.
Snacks: I LOVE Veggie Stix. However, they're higher in fat than we're supposed to have, so I have to limit my serving to less than 1 ounce. Rice cakes are good -- do you like those? Bagels are fine too. Even cereals. My hubby love Cheerios.
Remember, you must limit your fat to less than 25% per meal. That includes snacks. A snack is a meal. You have to calculate the percentage.
I'm glad you have Heather's "EFI," but you need her other book, "The First Year." All this is explained very well in that book. It costs only $15, a very wise investment. And it's our bible.
Again, welcome to the boards! Don't hesitate to ask any and all questions -- that's how you'll get better.
Bev
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<img src="http://home.comcast.net/~letsrow/smily3481.gif">Bevvy
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Welcome Lynn
