Well, I am not sure what you eat, but I have a bowl of these toasted oatmeal flakes from Trader Joe's which are high in fiber, (about 12% DV), along with a glass of orange juice and a slice of fruit. I wait about twenty to thirty minutes after I have eaten before I go off on my ride, and ten to fifteen minutes of that waiting involves my stretching, and it works for me so far.
You don't have to wait two hours, but make sure that you are not going to be pushing yourself so hard that you need to up-chuck the food you just consumed.