try doing the same experiment but giving yourself 6 days of each diet, the relationships between symptoms and diet will be much clearer. It's very likely that sugar will be the most offending ingredient and fiber will be the most protective/beneficial ingredient.
Also it takes time for your body to react to a meal. You were likley reacting towards yesterdays meal at ihop or even a meal 3 days ago which wasn't part of your experiment. You need what is called a control period which acts as a comparison to your experimentation period. like comparing one diet with another, many times with only one variable changed to see how it affects your entire body otherwise by changing 50 different things you'll never know which one is having a good or bad effect on your body, you will falsely accuse one thing as the culprit when it was actually another thing when these are just coincidences two event occuring during the same time appearing as if one caused the other, but when retested properly it doesn't occur because there are always multiple processes and events occuring simultaneously in life, its scientists job to seperate them as such, or confounded variables where one thing appearing to cause another thing but another unknown variable is actually responsible.
Also read the book breaking the vicious cycle, some of this information in the book is true but not all of it. you'll find out the truth in your own experience with properly designed experiments, good observations and good reasoning.