The only things that stick out to me really are whole wheat foods, salad, and fruit. Some people can handle these better than others. For me, though, almost anything more than a couple of bites of either can make me gassy.
My worst gas culprit is egg whites. I still eat them, but I just choose carefully when and how much I eat. As for soy, soy milk can make me SLIGHTLY gassy, but nothing bad at all. I eat either tofu or a soy burger almost every day with no gas problems at all. For whatever reason, the tofu type stuff seems to be much better for me. I totally pigged out tonight at dinner on my tofu spaghetti and, as usual, didn't have even a rumble afterwards. 
I hope you're able to figure out what your culprit is. I'd start by eliminating the whole wheat first, since that is a common IBS problem food. If that doesn't help, then you can look at what/how much fruit you're eating and other things. I know for me, though, that your morning snack would make me gassy, too.
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Re: Please help...battling gas and bloating
