This could be the day...I realize I have to fix my nutrition

RUN 10 miles in 1:44, no HR strap. duh.
BIKE COMMUTE 9.2 miles

I slept good and heavy, no assist the last night but still amazingly creepy dreams. Wish I could remember them better. Woke up great and on time, but felt the pull of the bed. Down for tea, half an orange, small banana, serv of rice porridge, spoonful of cottage cheese, spoonful of yogurt. I've gotta start keeping better track of nutrition, you'll see why.

Right after waking, I had that "urge" to go and did. Then snack, then more strong urge, then more. Maybe 3-4 times before the run? Then off to run, and only a few miles in felt it again until the end of the run.

The run was great, I feel tired and my right quad has a tight/sore spot still. I'd say my mental and physical energy was flat, not a lot of spark but no lack of drive or desire. I added in some extra 0.5 mile by crossing 55 at Utah, running along brewery, crossing back at Arsenal to my normal route to TGP. Once in TGP at Kings, I looped back on the "short" side of the park for some extra, then the bird trail, then up along MoBOT to around the Bug Store, then back along the west of MoBOT to TGP, then home. This is a great 10 mile route to keep in mind.

I walked a bit, when I felt the need to. I didn't push too hard and didn't go fast. But most of my desire to walk was laziness. When the stronger voice piped up to run a little more, I did just fine.

Speaking of voices, they still dead. So quiet.

My gut picked up around mile 4 or so, the urge but not like uncontrolled or immediate. But by the time I was nearing home I was running so I could get home sooner. Straight to bathroom, I was nauseated and wasn't sure which end of the GI tract I should be more worried about. Ugh, after 15 mins or so all the feelings passed. I've felt this before on a Wedsnesday run, not the first time. So I have a pattern.

This morning gut issue happens even on some Fridays when I don't run, and happened on a Saturday before a run that had a rain delay. But then the rest of the day I'm Ok, sometimes a bit urgy but nothing like this.

So I'm back like before in 2014, but without the debilitating gas and pains and cramps. But back then I woke up to this every day. I gotta fix it. This T=5 to T=6 on the Bristol chart stuff, the apparent lack of digestion to the food (evident as I flush), the odd orange-ish color (once I thought it could be blood). I just reviewed the Bristol, this is T=6 to T=7.

Time for a review of recent diet changes. From December through March I was a facultative veg*n. In April I started adapting more of a SAD with a few grains and more processed foods mixed in, as per nutritionist guidelines and just the need to be eating something. But things have been falling apart since March. I don't cook, at all. The stove is just extra counter top space. No recipes really, just separate components sometimes mixed together. My shopping is certainly much cheaper! And my list shorter:
Veg: Carrot zucchini broccoli. Tried frozen peas this week.
Fruit: banana, orange, berries.
Dairy: yogurt and cottage cheese, some Fairlife milk, rarely cheese
Meat: chicken thigh and eggs, only a yolk a day if that
Carbs: oatmeal and rice 2-3 serve a day, Cheerios and rice cereals,
Condiments: ketchup, mustard, some mayo, yellow sugar packs of sucralose,
Fat: rarely! sometimes few bits of avocado and recently a few dribbles of olive oil
Training: occasional gel, tootsie roll, dark chocolate,
Foods I've quit for lack of interest or suspected problem: lettuces, potatoes, 
Others: protein powder,
Underlined means new food.  Bold means a food I suspect as a problem.

The Cheerio have corn starch. Some yogurts have food starch, depends on the brand. The cottage cheese is the cheap shit with all the additives. The sucralose comes with maltodextrin.
These are the first foods to go. See what happens and go from there. Just eat plain oats and rice porridge. Quit buying cheap dairies on clearance, buy the good yogurt and cottage cheese instead.

I'm still eating all soft foods, not baby food puree but all soft for fear of throwing it back up.

Since this is only a morning thing, should I focus on what I eat at night? Or since I usually have a BM in the morning, that's just when I'd see symptoms? Start paying attention and see.