As Gracie suggested, read over the guidelines and as much information as you can on this site (not the message boards...go to the main page and read all Heather's suggestions). You especially need to read about soluble and insoluble fiber, plus triggers for IBS. In the meantime, I would cut out the cheese and the milk and see if you feel any better for even a day. As you learn more about the diet, you can start a plan for how you might try eating to eliminate that pain. And yes, smaller meals definitely helps. I used to eat LARGE meals, and I am a small person  so that was definitely my body saying, "hey...tooo much for me!" Everything might seem radical at first, but if once you learn about the diet and start to feel better, you'll realize that it is worth beating the pain. 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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