Try dissociating your diet to see if it works for you. You separate your proteins and your carbs into separate meals...meaning you can eat anything but not together...Chicken and salad or veggies but no rice or potatoes, ditto for steak or fish with veggies, cooked or raw or in a salad but not bread, cake, potatoes or rice....when you want carbs you can have pasta with tomato sauce but no meat or cheese...ditto for potatoes or rice...to be eaten with veggies but not proteins...it is very simple once you get the hang of it...fresh fruit and fruit juice in the mornings or alone but not with a meal or at the end of it...the result is that your digestion is simpler and easier and you make less gas, less cramping and less bloating.
THIS IS SUCH A GOOD TIP!!! I am going to print this out and put it in a few places. I have had my j pouch for about 13 years and it's crazy.. that I just forget about this tip.. BUT IT IS SO TRUE. It's like my body is really happy when I just have FISH for lunch. If I am still hungry in an hour or two, I eat some veggies (mostly cooked... !!!) , Etc. etc. So true about the pasta... plain pasta with tomato sauce.. or plain pasta with a little olive oil and veggies... or plain pasta with cheese. ETc. etc. SO SO TRUE. A little fruit in the morning. Wait. Oatmeal a bit later. Although sometimes I can put a small amount of fruit in oatmeal. Etc.