@shawnkthryn, I eat 4-6 small meals a day. I drink a lot of warm liquids, including hot water, too. That helps with everything. Frozen mature leaf spinach and carrots are good and low, "green light" with respect to FODMAPs. Green light FODMAPs pretty much is what I focus on, food-wise.

Frontier is the brand for my slippery elm.

Yes, fully understanding how one's plumbing works is really important. Stretching and a variety of movement helps move things a long and is good for mood too. I don't eat white fish any more (see below). I have a peanut once in a while, but no peanut butter (fat is an issue), no egg yolks (see below).

Here are all my details in case you want to try any: I drink a weak def caf black tea and peppermint tea, with milk. My veggie list is longer than yours (and I don't eat too much of any one): mature spinach (not baby, due to FODMAP issues), collards (no stems), parsley, radish, kabocha squash (1/3 cup once a day, due to FODMAP issue), white potato (1/4 c once a day), a sheet of seasoned seaweed (for my soups), a half slice of firm tofu (once a day, FODMAP issue), parsnips (one medium, once a day), green onion (green part only, FODMAP issue).

I can have a couple of olives a day. I use Maille mustard (no added onion powder) and mayo (scant). Some capers. Some FODY brand catsup or other sauce, but scant. Salt and pepper, turmeric, scant paprika, oregano, cumin. Cocoa is fun/chocolate is not. Scant nuts and seeds (brazil, walnut, pumpkin).

In theory, carrots should also be in my diet but I have a phobia for a couple of wacky reasons.

I eat papaya (1/2+ cup once a day), blueberries (handfull, once a day) in a smoothie with other ingredients. That is lunch, along with a microwaved-steamed plantain or a slice of my "carrotcake-like dessert bread I make.

I drink any Lactaid milk and can have a tablespoon of Lactaid cottage cheese daily. No lactose-free sour cream or butter; the fat content is an issue. Same thing with coconut milk. I do cook with scant olive or coconut oil. I eat egg whites but the yolks bother me.

My sweetener is pure liquid stevia (or stevia leafs for my teas).

My gut doesn't seem to like dense food, whether it is meat/fish or bread (but meat is far worse). I used to be able to eat fish, but I think with the manual labor shortage/ocean warming issues, it just isn't fresh in my area anymore ; even white fish and shrimp are gross, perhaps due to histamines/bacteria, but it could be its density. I never ate a full portion.

Protein is from egg whites (quart cartons mostly, but fresh at times and powdered for my smoothies), powdered pea protein isolate, lactose-free milk. I can eat cooked calf liver (chopped liver).

Plantain flour is for baking and hot cereal (which I eat 2X a day).

Regular Girl is my brand of multi-vit. It is good for those with a consitpation issue, as it has a gentle form of iron.

Importantly, and what I didn't say earlier, once last game changer is a golden kiwi each night. It acts cas a gentle stimulant (there is a study you can google). I tried skipping it...Rhubarb may work too. Not sure.