Hi there - Before you focus on specific foods, it's really helpful to understand how cateogories of foods affect your GI tract and help or hurt IBS. Please read through the information here http://www.firstyearibs.com/day3learn.html and you should get a really good grasp of soluble vs. insoluble fiber and some other basic dietary facts for IBS.
There is also information there about dairy (and why it's a trigger - you definitely want to choose soy milk instead) and fructose/fruit sugar which also seems to be affecting you.
Best, Heather
-------------------- Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!
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Here is a great source of info for your questions...
