i take a smoothy for breakfast, a veggie smoothy, with for instance sellery about 4 sticks, one medium sized carrot, a handful of almond's and a small banana, and ofcourse water, mix the lot and you have a healthy breakfast that will keep you going for atleat 4 hours :-)

Eat all the veggies you want cut back on carbs switch to whole wheat and whole grain bread and eat high fiber cereals. Eat healthy snacks between meals to keep your blood sugars level with no drastic drop between meals

I make multi grain muffins at night so I have them available in the morning. I always add chia seeds to the batter for protein and fibre.

Protein is the key food to eat

I would cut out the carbs including the seeds and grains especially if you have IBS. My specialist recommended to cut back on red meat as this seems to affect the kidneys adversely. My wife has IBS and she uses pine nut oil in oil and tablet form which has helped her tremendously.