Hi Julie
I'm sorry to hear you're feeling so yucky right now 
I don't know if you're looking for advice on your diet, so if you *aren't* just stop reading right now because I really don't want to offend or pry or anything like that, ok?
But it seems to me that there are at least a couple things in what you ate today that would make me terribly bloaty and crampy.
- the lettuce, tomato and sprouts on your sandwich would all do me in (some people can handle a bit of raw tomato just fine though)
- then MORE lettuce (or other *raw* greens) in a spring mix salad - I'd be doubled over in pain... was there dressing on the salad?
- and of course, the glass of white wine, plus soy cream cheese is often high in fat and with raw raspberries - for me the reduced fat wheat thins wouldn't be enough to get me through this meal 
I'd say if you're still struggling a lot with your IBS, to take out some of these 'iffy' foods and up your SF - just keep it safe for a while until your gut gets happier again. Not saying you should go back to the 'what to eat when you can't eat anything diet' (have you done that though? just for a few days?), but maybe just cut back on some of the more difficult foods. Even the black beans could be causing you problems.
Again, I'm not usually one to give unsolicited advice but you seem like you're suffering. If you've tried the diet and it didn't work or if your suffering is not even from IBS or whatever - obviously just ignore my advice  I hate it when people nitpick about my diet but this *is* an IBS board... But anyway, hopefully this will be helpful to you and not offensive! 
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Daupadi
