Just doing some googling brought up this from WebMD
Foods to Choose with IBS
Add Soluble Fiber to Your IBS Diet
With pears for dessert, you'll be getting soluble fiber, which is key to managing your IBS and diarrhea through diet.
Soluble fiber is the gentler type of fiber that tends to stabilize the intestines. While soluble fiber is in your intestines it holds onto water and forms a gel -- slowing down the passage of food -- which is usually a good thing for people who suffer with diarrhea. Other foods high in soluble fiber include:
Beans (beans contain both soluble and insoluble fiber and can cause gas in some people)
Oats and oat bran
Barley
Peeled apples and applesauce
Bananas
Citrus fruits
Carrots
Green beans
Pears
Potatoes
Psyllium fiber supplements (such as Metamucil) also provide soluble fiber.
Go Easy on Your Gut
Some people with IBS and diarrhea have trouble with certain fruits and vegetables. Here are fruits and vegetables that tend to be well tolerated by the bowels, plus their fiber totals:
Vegetables to Try (cooked) Serving Size Fiber (grams)
Asparagus 1 cup 3.7
Beets, canned, diced 1 cup 3.7
Carrots 1 cup 4
Green or yellow beans 1 cup 4
Green peas 1 cup 8.8
Mushroom pieces, canned ½ cup 2
Potato, baked 1 medium 5
Sweet potato, baked 1 medium 3.6
Spinach, boiled ½ cup 2.2
(*Raw spinach and lettuce can cause trouble for some people)
Winter squash, baked 1 cup 5.7
Pumpkin, canned ½ cup 3.5
Zucchini slices, steamed 1 cup 2.2
Fruits to Try Serving Size Fiber (grams)
Apple (peeled) 1 large 4.2
Applesauce, unsweetened 1 cup 3
Apricots 1 cup 3
Banana 1 medium 2.3
Grapefruit 1 cup 3
Nectarine 1 cup 2.2
Kiwi 2 3
Orange sections 1 cup 3.4
Peach (peeled) 1 cup 3.1
Canned peaches 1 cup 3.6
Pear slices 1 cup 4
Canned pears 1 cup 3.6
IBS Friendly Recipes
To get started on your IBS-friendly diet, try these three recipes:
Oatmeal Pancakes
Makes 12 pancakes
Ingredients
1 cups quick one-minute oats
2 cups low-fat buttermilk
cup unbleached white flour
1 teaspoon baking soda
teaspoon salt
1 large egg
cup egg substitute
Directions
Add oats and buttermilk to large mixing bowl.
Combine flour, baking soda, and salt in 4-cup measure and stir to blend. Add to the oat & buttermilk mixture and beat on low speed until just blended.
Add egg and egg substitute and beat on low speed just until blended.
Start heating griddle or nonstick skillet over medium heat. When the pan is hot enough, use a cup measure to drop batter onto the hot pan or griddle (if the pan or griddle is not "nonstick," coat with canola cooking spray first).
Turn pancakes over when the entire tops of the pancakes in pan are covered with bubbles. Cook other side of pancake until nicely brown and cooked throughout. Repeat with the rest of the batter.
Nutritional Information Per Three Pancakes: 249 calories, 14 grams protein, 38.5 grams carbohydrate, 4.5 grams fat (1.4 g saturated fat), 57 milligrams cholesterol, 4 grams fiber, 619 milligrams sodium (if 1/4 teaspoon used) and 485 milligrams sodium (if no added salt). Percent calories from fat: 16%.
Peaches Banana Smoothie
Makes 2 smoothies
Ingredients
2/3 cup orange juice
1 1/3 cups peach slices (frozen unsweetened, ripe, or canned in juice and drained)
1 medium banana, sliced
2/3 cup low-fat or light peach yogurt (vanilla can also be used)
2/3 cup non-fat frozen yogurt or light ice cream
Directions
Add all Ingredients to your blender or large food processor.
Blend on highest speed until smooth, about 10 seconds. Scrape sides of blender and turn on blender for 5 seconds more.
Pour into two glasses and enjoy!
Nutritional Information Per Smoothie:250 calories, 8 grams protein, 47 grams carbohydrate, 3.5 grams fat (1.8 g saturated fat), 2 milligrams cholesterol, 4 grams fiber, 80 milligrams sodium. Calories from fat: 13%.
Italian-Style Acorn Squash
Makes 4 servings
Ingredients
1 medium acorn squash (or similar winter squash)
1 tablespoon margarine with 8 grams fat per tablespoon
2 tablespoons shredded Parmesan cheese
teaspoon Italian herb blend
teaspoon garlic powder
Directions
Cut acorn squash in half lengthwise. Add squash; cut side up, to a large microwave-safe baking dish with cup water. Cover dish and micro-cook on HIGH until tender throughout (about 15 to 20 minutes).
Cut each half crosswise about -inch deep several times. Spread margarine evenly over the top.
In small dish, blend Parmesan cheese, Italian herbs, and garlic powder. Sprinkle this mixture evenly over the top of each half.
Microwave uncovered on HIGH until cheese starts to melt (about two minutes). Cut each half in half to make four servings total.
Nutritional Information Per Serving:
132 calories, 3 grams protein, 30 grams carbohydrate, 2 grams fat (.5 grams saturated fat), 1 milligrams cholesterol, 9 grams fiber, 64 milligrams sodium. Calories from fat: 14%.
Published May 2004.