[Note: I'm D, not C, but here's my advice anyway ]
Like Kate, spinach is one my safest IF sources too. Remember that everyone's a bit different when it comes to which sources are safer than others.
Naturapanic - I really think you need to add more IF, and then you need to stick to it, be patient, and relax. Don't worry about switching your SFS now, just stick with the Benefiber. If you're C, you need to add more IF because you really are not eating enough (I eat way more than you do!) Remember that adding IF should be at each meal - not 2 cups of spinach at one meal!!! That would kill me. Have 1/2 cup 4x a day instead. Also don't be afraid to add fruit. There is very little fructose in fruit compared with fruit juices. (There's more in cider than in applesauce.)
Think about ALL you meals this way:
SF + IF + protein
ALL your meals should have a source of each, with a little more SF than IF and plenty of protein (to help you out in the gym).
Other than that, plug your diet into fitday.com if you're worried about not getting enough protein or calcium - it will tell you with numbers much better than we can here. (For protein, since you're weightlifting, you should be aiming for 0.8-1g protein per lb of bodyweight per day.)
Also, yes you're probably still feeling the cleanse. Think of your gut like a system or a factory or something. It needs time to get working again. The longer you go without disrupting the regular work - eating triggers, doing a cleanse, stress, loss of sleep etc. - the better it's going to work for you. And yes it might be the drug you're taking too. (Doctors are not always completely knowledgeable about how sensitive the IBS gut is.) If it is though (and I'm not saying that it is, it just might be) that just means you're probably going to have to be a bit more patient and diligent.
Quote: had a lot of fiber, a lot of soluable fiber, and the c gets worse today, I am baffled.
This is because you need IF too! You're not getting enough! SF is very important, but IF is just as important. It's all about balance and finding what the right balance is FOR YOU (it's different for everyone).
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