I suggest that you get your nutrition from the highest-calorie, nutrient-dense foods there are. Avoid foods with few calories. You don't want to fill up on foods that will not stay with you! With IBS, you know that the fat/fiber balance in your diet is important. I am glad you are eating more good fiber.
Here's what I believe will help:
Adding extra-virgin coconut oil daily. Up to 4 T taken in foods or shakes. It tastes GREAT in soy0ice cream shakes and raw fruit smoothies too!
Juicing, if you can to get fresh minerals, antioxidants and enzymes without the bulk of fiber (which is GREAT and wholesome, but when trying to gain weight and since you have IBS, this fiber could set off cramping and spasms when taken in excess! Also, it fills you up. So beet and carrot or apple are GREAT juices to drink IF you can juice fresh. Only a few ounces, up to 16 diluted in water daily is needed.
If juicing is not an option-and even if it is- adding a "green drink" daily will build your blood, improve cellular function, and balance you out in general. It will supply you with a good supply of wht your diet may lack. Dr Schulze's "Superfood" is my favorite, because it is affordable and tastes good! Also, it is a whole foods supplement; nothing from it is unnatural...it's full of plants, sea veggies, citrus peels and is amazing! I can give you a recipe or other options for a green drink if you like.
Think of your body as a digestion-machine. You are a food eater. You can fuel yourself every few hours. 6 mini-meals will help you get enough calories, because you are likely to never feel "too full" which happens when people try to gain weight. Eating frequently also helps to regulate your digestion, which should impact your IBS in a positive way.
MORE GOOD CALORIES, less heated and refined oils and more nutrient dense foods.
Eat higher calorie foods. Here is a good example of a daily plan:
2 Whole Grain Waffles (covered in Earth Balance Margarine, Almond Butter and Maple Syrup) and fortified Soy milk with Veggie "sausage", if you eat these types of foods.
Naturally on a day like this, with a breakfast like that, I'd suggest lots of veggies, roasted veggies like butternut squash slices, eggplant, red onions, sweet potatoes, and red potatoes with olive oil and herbs, quinoa pilaf with chopped nuts and dried fruit and sesame oil and balsamic vinegar, a baby greens salad with mandarin orange sections, carmelized walnuts, ****ake mushrooms and a citrus zest viniagrete and EFA oils.
OH! This is getting long. I don't want to take up too much space!
Send me a message if you'd like more info. I like helping.
The Kitchen Witch