It unfortunately relies entirely on your body. IBS is what my neurologist calls a trash bin diagnosis. Basically the doctors don't know what's causing our pain but know we're in pain. So, because of this, there's many different things causing it. Some of us might have an undiagnosed IBD (Crohn's or Ulcerative Colitis), some might have gastroperisis, some might have a gluten allergy. It's all individual to what the doctor missed. Keeping a good journal to figure out your food triggers is key, then figure out what means avoid those triggers.

Some IBS friendly meals for me that are just good anytime, is baked chicken breast in olive oil with salt and Italian seasoning. Have that with some cooked low fodmap veggie, recommend cooking veggies as they are easier to digest. And some rice. This is a full meal no fodmaps. Also if you are looking for ready meals, it's expensive but modify health does a low fodmap meal service. For groceries FODY brand is low fodmap, they have sauces snacks etc.