I agree with Little Minnie's suggestions. I eat alot of zucchini and summer squash. Cooked spinach is one of my safest veggies. I do well with sweet potatoes and beets, green beans, asparagus, and mushrooms. Another one of my safest "greens" is swiss chard.
Broccoli, cauliflower, and anything cruciferous can really destroy my stability unless I use Beano and only eat a very very tiny token amount. Ironically, I do fine with beans/legumes when taken with Beano. Without Beano, I'd be a walking bombshell, but not in a good way. Also, I'd be in tremendous pain and discomfort.
Berries are really great sources of IF, especially when blended. I tolerate those without a problem.
Kate, IBS-D.
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Re: my best guesses
