Hi Uncle pockets,
Question: What is your output like now and do you want it to change or stay the same? That is the big question. Next, what do you like or not to eat and how do you react to things like raw or cooked veggies and fruits?
I am kind of math oriented so I like things that add up...
Carb meal + Carb meal= thicker output and weight gain
Protien meal + Protien meal = thinner output and weight loss
Green veggies (well chewed) should be fine but it they give you the runs, cut the quantity for a while and reintroduce little bits at a time
Fresh fruits should be introduced 1 at a time and in small quantities
Yoghurt seems to help me when I am gassy or 'pouchy' in the same way that probiotics do so I can do whole days on yoghurt and bananas and be fine
It is not always what you eat but how or with what else that you eat it...I try to not eat fruits after meals but alone for breakfast (cleans you out, beware) or as an afternoon snack because if I eat them with other foods I cannot seem to digest them
I do the same with bread products, mostly bread and toast on their own with a spread but little of no greens (they seem to come out the way they went in when I do that)
I don't eat a lot of junk food just because it is expensive and not healthy and I prefer my calories elsewhere (in chocolate)....but I do find peanut butter to be a perfect food, I can eat it with bananas or on toast and life is fabulous...
Does any of this help?
Sharon

I do my best on a Paleo diet. No carbs like bread, no sugar and no dairy and little fruit since fruit is also sugar in the body (only some goat milk/cheese if crave it). My GI put me on a similar diet called low FODMAP.