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After seeing a a N.D. about my IBS I was put on a pretty strict elimination diet.(No sugar, no soy, no dairy, no gluten) This is the gist of foods I was allowed to have with me adding in some other 'safe' foods that were not on the page like condiments,gluten free products and vegan cheese.

I want to make very clear that my advise is not meant to replace the expertise of any trained MD,ND,or nutritionist. This diet was tailored to my needs via a blood test I submitted to a licensed Naturopath(this kind of doctor would be in the field of holistic and natural medicine.) It only may work out for you and with a monster like IBS on your hands diet may not be enough alone. You also need to consider things like: thyroid, your adrenal glands, hormone imbalances, vitamin and mineral deficiencies,pathogenic bacteria and any other health issues that could be impacting your digestion.

I highly recommend you find a certified N.D. near you and get yourself tested so that they can help you understand what you need to be eating and what you need to be supplementing.

Without further ado, this is my survival guide for a sugar free, gluten free,soy free and dairy free existence.

Condiments:
Wild Harvest Organic Dijon Mustard(Albertsons)
Wild Harvest Organic Mayonnaise (Albertsons)
Annie's Naturals Balsamic Vinegar dressing (Albertsons)
Annie's Naturals Tuscany Italian dressing (Albertsons)

Vegen Cheese

Nacho Mom's Vegan Queso - it's not exactly like real queso but it comes pretty close. It has a bit of a tomato taste but it's really tasty as a dip. You don't have to limit its use to chips.

Daiya - I have only tried their mozzarella but as far as cheese imitations go it's really hard to tell that this is not cheese. I highly recommend.

Sweets:

Stevia,local organic honey

NuNaturals Nustevia Cocoa Syrup - with no sugar allowed and chocolate cravings rearing it's ugly head this stuff is not half bad. It is better mixed with something than alone however.

PlantFusion Protein Vanilla Bean - I was nervous about what a plant based protein would taste like but this actually tastes pretty awesome. Use Coconut Dream unsweetened milk as your base and add whatever fruits or veggies you want to juice or blend as a smoothie.

Protein (3 oz)

Beef,chicken breast, turkey breast,turkey bacon,lean canadian bacon, ground beef,deer, buffalo,pork tenderloin or chops, Lamb shank

Albacore,tuna,Bluefish,Calamari,Catfish,Cod,Clams,Crabmeat,Haddock,Halibut,Salmon(wild caught) Trout(farmed) Avoid:farmed salmon,bluefin tuna,chilean sea bass,grouper,monk fish,tilapia,and anything from the gulf due to toxins.

Complex Carbs (2 cups)

Sweet potato, zucchini,spinach,artichoke, apsparagus,green beans,bok choy,brussels sprouts,cabbage,cauliflower,broccoli,chickpeas,collard greens,eggplant,hummus,kale,kidney beans,snow peas,endive,romaine lettuce,tomato sauce(gluten free), tomatoes,onions, okra,celery,mushrooms,bean sprouts

Strawberries, raspberries,apples,apple sauce,blackberries,blueberries,boysenbeans,cherries, cocunut,dates,apricots,bannanas,lemon,lime,nectarine,orange,peach,plim,grapes,grapefruit

Fats (teaspoon)

Organic peanut butter(smuckers has a good brand), almond butter,avacado

If anyone has anything to add, including recipes, feel free to comment.