foods won't trigger skinny poos.....the fact that you're flaring is what's the problem.
The rectum is the last part to heal, and it will heal in a fashion opposite of a flare.
Constipation is a symptom of flaring as well...just not recognised....
Since you are getting enough fibre, maybe considering a stool softener will help....make sure you are taking in enough food altogether...eat more often during the day as well as fluids.
The Salfoalk enema....give it time.
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