IBS Cookbook for Dummies

IBS Cookbook for Dummies
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Health/Diet & Nutrition
Manage IBS and
get back to enjoying
food and life!
• Know your body — use a food diary to track your IBS symptoms
and identify your triggers
• Take a closer look at food — learn the role food preparation
plays in setting off and managing your IBS
• Sensible substitutes —discover replacement ingredients for your
IBS triggers
• Prepare delicious foods— over 100 healthy, family-friendly
recipes for every meal of the day plus snacks, soups, salads,
drinks, and desserts
Open the book and find:
• Information on IBS, food, and you
• Natural foods and medicines to
treat your symptoms
• How to shop for safe foods and
decipher food labels
• Strategies for avoiding common
eating traps
• Advice for stocking your kitchen
to support your diet
• Ways to sooth your tummy on
difficult days
• Tips for parents of IBS kids
• Sensible substitutes — make smart choices when dining out and
on the go
IBS Cookbook
If you think living with IBS means eating only blah and
bland foods, this book will change your mind and your
meals! Get the latest info on IBS plus over 100 delicious
recipes, nutritional information, and lifestyle advice that’ll
help you take charge of your diet and befriend food again.
sier!™
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Learn to:
• Know which foods trigger your discomfort
Go to Dummies.com®
for videos, step-by-step photos,
how-to articles, or to shop!
• Make a smooth transition to an IBSfriendly diet
• Eat optimally for your intestinal health
• Create the ultimate IBS-friendly kitchen
$21.99 US / $25.99 CN / £15.99 UK
Carolyn Dean, MD, ND, consults widely on IBS, Crohn’s disease, and colitis,
and she understands their relationship to food and chemical allergies,
infection, autoimmune disease, and stress. L. Christine Wheeler, MA,
is an author, freelance writer, and a Certified EFT Practitioner. Dean and
Wheeler are the authors of IBS For Dummies.
ISBN 978-0-470-53072-6
Dean
Wheeler
Carolyn Dean, MD, ND
L. Christine Wheeler, MA
Authors of IBS For Dummies
spine=.72”
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IBS Cookbook
FOR
DUMmIES
‰
by Carolyn Dean, MD, ND,
and L. Christine Wheeler, MA
IBS Cookbook For Dummies®
Published by
Wiley Publishing, Inc.
111 River St.
Hoboken, NJ 07030-5774
www.wiley.com
Copyright © 2010 by Wiley Publishing, Inc., Indianapolis, Indiana
Published by Wiley Publishing, Inc., Indianapolis, Indiana
Published simultaneously in Canada
No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or
by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written
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Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley
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its affiliates in the United States and other countries, and may not be used without written permission. SCD
and Specific Carbohydrate Diet are trademarks of Elaine Gotschall. All other trademarks are the property
of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned
in this book.
LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO
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Library of Congress Control Number: 2009937834
ISBN: 978-0-470-53072-6
Manufactured in the United States of America
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About the Authors
Carolyn Dean, MD, ND, is known as “The Doctor of the Future,” but it began
in her teens when she read all the health literature she could get her hands
on. When no one wanted to take her advice about nutrition and exercise, she
decided to become a doctor — then they’d have to listen! She graduated with
her MD in 1978 from Dalhousie University in Halifax, Nova Scotia, did her
internship at Mount Sinai in Toronto, and graduated from the Ontario College
of Naturopathic Medicine (now the Canadian College of Naturopathic
Medicine). She has been dedicated to the practice of natural medicine and
helping patients and clients take charge of their health ever since.
Carolyn is the author and coauthor of 18 books, including IBS For Dummies
(Wiley), The Magnesium Miracle (Ballantine Books), and The Yeast Connection
and Women’s Health (Square One Publishers). Carolyn offers an online newsletter and a 48-week Internet health program called Future Health Now! Her
goal isn’t about telling people to take handfuls of supplements; it’s about diet,
lifestyle, and cultivating a great attitude!
As the Medical Director of the Nutritional Magnesium Association (www.
nutritionalmagnesium.org), Carolyn helps educate the public about the
benefits of magnesium. She also offers a wellness telephone consultation service. With her dual degrees in medicine and naturopathic medicine, she’s
able to choose the best from both worlds for clients from around the world.
You can join Carolyn’s newsletter and health program and find out more
about her myriad projects at www.drcarolyndean.com.
Christine Wheeler, MA, divides her professional life between writing and editing books on health and natural wellness and being a Certified Emotional
Freedom Techniques (EFT) Practitioner. She’s ghostwritten four titles she
can’t tell you about, but her work with her sister Carolyn is out in the open.
They coauthored IBS For Dummies (Wiley) and the book you are holding in
your hands.
Christine is also an expert in helping people who fear public speaking and
experience performance anxiety and has cocreated the successful audio program Eliminating Your Fear of Public Speaking: Finding Your Voice with EFT,
which you can find at www.tappingvancouver.com.
As an EFT Practitioner, Christine has helped countless people resolve the
emotional and physical pain and symptoms associated with having IBS and
other illnesses and conditions. She works with clients in person in her private practice in Vancouver, Canada, and in phone consultations with people
from all over the world. You can find her at www.christinewheeler.com.
Dedication
Carolyn places dedications on the heads of Bob and all her new friends on
Maui who have made writing a book in paradise quite blissful.
Christine dedicates this book, and any words she writes, to Ken.
Authors’ Acknowledgments
Huge thanks go to the team of experts at Wiley starting with Stacy Kennedy,
our Acquisitions Editor, who knew it was time for our first book to have an
offspring. To Alissa Schwipps, Senior Project Editor, thank you for your
patience, guidance, and great ideas as we navigated through writing our first
cookbook. Thanks also to Copy Editor Megan Knoll who made great suggestions, and our recipe editors Emily Nolan and Connie Sarros who provided
very colorful feedback.
Thank you to our agent, Jack Sach of BookEnds, who knew we had a cookbook in us and encouraged us to let it out.
We have such appreciation for our chefs who have contributed their beautiful recipes in the hopes of helping people who are dealing with intestinal disorders. Their passion for their work fueled our passion for this book. An
extra special thanks goes to our healing chef, Colleen Robinson, who tirelessly helped us to adapt recipes to make them friendlier and friendlier for
people with IBS. Chefs Shannon Leone and Angela Elliott get a standing ovation for turning over their kitchens and cookbooks to us; your contributions
are invaluable.
Thank you to our past readers, clients, and patients who have shared with us
how reading and using IBS For Dummies helped them with their condition.
We were happy to have the opportunity to write another book for all of you.
Carolyn: A special thanks to Wiley for the six months of nonstop fun with my
sister Chris. And to my dear friends Barbara Ann and J.W. who showered me
with perspective. My husband of 40 years still asks me “Carolyn, do we eat
asparagus?”, so we just fasted our way through this cookbook!
Christine: I’d like to thank my sister Carolyn for making me love books as a
kid and for making me love writing books now. To my great friend Rob Egger,
thanks for knowing exactly when to phone, text, email, or make me go to a
movie. In so many ways, I’m grateful for my partner Ken for the love, encouragement, and laughter and for cooking meals while I was writing a cookbook.
Publisher’s Acknowledgments
We’re proud of this book; please send us your comments at http://dummies.custhelp.com.
For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974,
outside the U.S. at 317-572-3993, or fax 317-572-4002.
Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and
Media Development
Senior Project Editor: Alissa Schwipps
Composition Services
Project Coordinator: Katherine Crocker
Acquisitions Editor: Stacy Kennedy
Layout and Graphics: Carl Byers,
Christine Williams
Copy Editor: Megan Knoll
Proofreaders: Cindy Ballew, Melissa Cossell
Assistant Editor: Erin Calligan Mooney
Indexer: Rebecca R. Plunkett
Editorial Program Coordinator: Joe Niesen
Technical Editor: Barbara B. Bolen, PhD
Senior Editorial Manager: Jennifer Ehrlich
Editorial Assistants: Jennette ElNaggar,
David Lutton
Art Coordinator: Alicia B. South
Photographer: T. J. Hine Photography, Inc.
Food Stylist: Lisa Bishop
Cover Photos: © T. J. Hine Photography, Inc.
Cartoons: Rich Tennant
(www.the5thwave.com)
Publishing and Editorial for Consumer Dummies
Diane Graves Steele, Vice President and Publisher, Consumer Dummies
Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies
Ensley Eikenburg, Associate Publisher, Travel
Kelly Regan, Editorial Director, Travel
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher, Dummies Technology/General User
Composition Services
Debbie Stailey, Director of Composition Services
Contents at a Glance
Introduction ................................................................ 1
Part I: You Are What You Eat: Food and IBS .................. 7
Chapter 1: IBS, Food, and You .......................................................................................... 9
Chapter 2: Finding Your Intestinal Triggers ................................................................. 25
Chapter 3: Transitioning to an IBS-Friendly Diet ......................................................... 45
Chapter 4: Stocking Your Kitchen to Support Your Diet ............................................ 63
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days ................ 71
Part II: Eating For Your Intestinal Health .................... 89
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences) ........ 91
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers....107
Chapter 8: Drinks for Any Time of Day or Night ........................................................ 121
Chapter 9: Settling Your Stomach with Stellar Soups ............................................... 137
Chapter 10: Serving Up Stomach-Safe Salads ............................................................. 155
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut ....................... 169
Chapter 12: Siding with Side Dishes ............................................................................ 195
Chapter 13: Diving Into Worry-Free Desserts ............................................................ 215
Part III: Simple Solutions for Specific Situations ........ 233
Chapter 14: Eating On the Go ....................................................................................... 235
Chapter 15: Making Mealtime Easier for Kids with IBS ............................................. 245
Chapter 16: Finding Safe Dishes When You’re Dining Out ....................................... 261
Part IV: The Part of Tens .......................................... 271
Chapter 17: Ten Tips for Making Foods Friendlier to Your Tummy ....................... 273
Chapter 18: Ten Ways to Keep Yeast in Check .......................................................... 279
Chapter 19: Ten Tempting Trigger Foods You May Want to Avoid ........................ 287
Chapter 20: Ten Strategies for Avoiding Common Eating Traps ............................. 293
Part V: Appendixes .................................................. 299
Appendix A: Metric Conversion Guide ........................................................................ 301
Appendix B: Sensible Trigger Food Substitutes......................................................... 305
Appendix C: Soluble and Insoluble Fiber Charts ....................................................... 309
Appendix D: Surprising Sources of Major Triggers ................................................... 313
Index ...................................................................... 319
Recipes at a Glance
Breakfast Dishes
T Quick Brown Rice Protein Power Breakfast “Cereal” .......................................... 94
T Hand-Milled Gluten-Free Breakfast Cereal ............................................................ 95
T Caramelized Banana and Date “Porridge” (SCD) ................................................. 96
T Soaked Oats Porridge .............................................................................................. 97
T Strawberries and Cream Oatmeal .......................................................................... 98
T Cinnamon Pancakes with Ghee .............................................................................. 99
T Gluten-Free Pumpkin Spice Bread ....................................................................... 101
T Banana Bread ......................................................................................................... 102
T Shannon’s Non-Dairy “Yogurt” ............................................................................. 103
T Kendall’s SCD Dairy Yogurt .................................................................................. 104
T Herb Scramble ........................................................................................................ 105
T Huevos Rancheros (Eggs Country-Style) ............................................................ 106
Snacks and Appetizers
T Asian Tempeh Kabobs .......................................................................................... 108
T Oven-Baked Yam (or Potato) UnFries ................................................................. 110
Green Chicken Egg Bake ............................................................................................. 111
Quick ‘n’ Easy Quiche ................................................................................................. 112
T Nori Rolls ................................................................................................................ 113
T Mango Salsa ............................................................................................................ 114
T Celery Root Tahini Dip .......................................................................................... 115
T Basic Nut or Seed Pâté .......................................................................................... 116
Tuna Cakes ................................................................................................................... 118
Tuna Salad, Hold the Mayo ........................................................................................ 119
Sardine Spread ............................................................................................................. 120
Drinks
T Nutty Breakfast Smoothie ..................................................................................... 123
T Safe and Soothing Smoothie ................................................................................. 124
T Banana and Greens Delight Smoothie ................................................................. 125
T Lovely Bones Juice ................................................................................................ 127
T Ginger Love! ............................................................................................................ 128
T Pick Me Up .............................................................................................................. 128
T Soaking Nuts and Seeds ........................................................................................ 130
T Cashew Milk............................................................................................................ 130
T Silky Chai Nut Milk ................................................................................................. 131
T Essential Nut Milk .................................................................................................. 132
T A Fine Pot of Tea .................................................................................................... 134
T Lemonade ............................................................................................................... 135
Soups
Chicken Stock .............................................................................................................. 138
Beef Stock ..................................................................................................................... 140
Shellfish Stock .............................................................................................................. 141
T Vegetable Stock ...................................................................................................... 142
Quinoa Soup with Miso............................................................................................... 143
T Red Lentil and Coconut Soup ............................................................................... 144
Pasta e Fagioli (Yummy Italian Pasta and Bean Soup) ........................................... 146
T Lentil Soup from the Source ................................................................................. 147
Borscht (Beet Soup).................................................................................................... 148
Orange Chicken Soup.................................................................................................. 150
T Creamy Broccoli Soup in the Raw ....................................................................... 151
T Raw Curry Spinach Soup....................................................................................... 152
T Carrot Ginger Soup ................................................................................................ 153
Salads
T French Lentil Salad ................................................................................................ 157
T Cauliflower Salad with Dairy-Free Dill Dressing................................................. 158
T Sprouted Salad ....................................................................................................... 159
T Soba Salad ............................................................................................................... 160
Cobb Salad with Angie’s Vinaigrette ......................................................................... 161
T Citrus Marinated Salad .......................................................................................... 162
T Lemon Gone Wild Dressing .................................................................................. 164
T Asian Dressing ........................................................................................................ 164
T Shannon’s Spicy Caesar Dressing ........................................................................ 165
T Angela’s Happy Mayo ............................................................................................ 166
T Homestyle Mayonnaise ......................................................................................... 167
Main Dishes
Beef Pumpkin Stew ...................................................................................................... 170
Sabra Chicken .............................................................................................................. 172
Meatloaf (Turkey-Style) .............................................................................................. 173
Fancy Chicken Roll-Ups .............................................................................................. 174
Sun-Dried and Wined Chicken ................................................................................... 175
Spiced Honey Chicken ................................................................................................ 176
Seared Salmon with Sautéed Summer Vegetables .................................................. 178
Herbed Tilapia with Lime ........................................................................................... 179
Coconut Panko Shrimp ............................................................................................... 180
Easy Chicken Curry ..................................................................................................... 182
T Zucchini Lasagna ................................................................................................... 184
T Eggplant Lasagna ................................................................................................... 186
T Shannon’s Gourmet Zucchini Angel-Hair “Pasta” .............................................. 188
Quinoa Casserole with Baked Sweet Potatoes ........................................................ 189
T Creamy Vegan Stroganoff with Caramelized Onions......................................... 190
T Vegetarian Dreamy Coconut Curry ..................................................................... 192
Gourmet Pizza .............................................................................................................. 192
Pesto without the Pain................................................................................................ 194
Side Dishes
T Quinoa Vegetable Pilaf .......................................................................................... 198
T Rainbow Vegetarian Quinoa ................................................................................. 199
T Oven-Baked UnFried Rice ..................................................................................... 200
T Shannon’s Quick “Rice”......................................................................................... 201
T Brown Rice Powder Stuffing ................................................................................. 202
T Green Beans Almandine ........................................................................................ 204
T Creamed Spinach ................................................................................................... 205
T Ginger Carrots ........................................................................................................ 206
T Marinated Kale ....................................................................................................... 206
T Savoring Sourdough Bread ................................................................................... 208
T Fresh Fries with Raw Jicama ................................................................................ 210
T Curried Spice-Baked Sweet Potatoes................................................................... 211
T Rockin’ Gravy ......................................................................................................... 212
Desserts
T Rich and Moist Chocolate Cake ........................................................................... 216
T Pineapple Upside-Down Cake ............................................................................... 218
T Cherry Cobbler....................................................................................................... 218
T Vegan Lemon Meringue Pie .................................................................................. 220
T Shannon’s Pumpky Pie .......................................................................................... 222
T Chocolate Mousse.................................................................................................. 223
T Carolyn’s Chocolate Banana Cream Pudding..................................................... 224
T Fast, Colorful Papaya Pudding ............................................................................. 225
T Key Lime Mousse ................................................................................................... 226
T Goji Berry Tapioca ................................................................................................. 226
T Vegan Khir Pudding ............................................................................................... 228
T Coconut Currant Cookies...................................................................................... 229
T Coconut Bread........................................................................................................ 230
T Date Syrup .............................................................................................................. 231
T Angel’s Decadent Whipped Cream ...................................................................... 232
Kid Favorites
Beef in a Pillow............................................................................................................. 251
T Eggs in a Basket...................................................................................................... 252
T Sheila’s Tea Biscuits .............................................................................................. 252
Black ‘n’ White Chicken Nuggets ............................................................................... 254
Pita Pizza ...................................................................................................................... 255
Colorful Kids Pasta Salad ........................................................................................... 256
Fried-Free Fish for Four .............................................................................................. 257
T Happy Mac ‘n’ Cheese ........................................................................................... 258
T Smashed Potatoes with Rosemary ...................................................................... 259
T Frozen Fruit Pops ................................................................................................... 260
Table of Contents
Introduction ................................................................. 1
About This Book .............................................................................................. 1
Conventions Used in This Book ..................................................................... 2
What You’re Not to Read ................................................................................ 3
Foolish Assumptions ....................................................................................... 3
How This Book Is Organized .......................................................................... 4
Part I: You Are What You Eat: Food and IBS ...................................... 4
Part II: Eating For Your Intestinal Health ............................................ 4
Part III: Simple Solutions for Specific Situations ................................ 4
Part IV: The Part of Tens ....................................................................... 5
Part V: Appendixes ................................................................................ 5
Icons Used in This Book ................................................................................. 5
Where to Go from Here ................................................................................... 6
Part I: You Are What You Eat: Food and IBS .................. 7
Chapter 1: IBS, Food, and You . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Following the Food Trail: How Food Is Supposed
to Travel through Your System.................................................................. 9
Recognizing IBS’ Common Cause and Triggers ......................................... 10
Causing IBS ........................................................................................... 10
Triggering an attack............................................................................. 11
How What You Eat Affects Your IBS ........................................................... 12
Differentiating from Inflammatory Bowel Disease (IBD) .......................... 13
Considering Other Ailments Masquerading as IBS ................................... 13
Celiac disease ....................................................................................... 14
Yeast overgrowth................................................................................. 14
Lactose intolerance ............................................................................. 15
Food allergies and food sensitivities ................................................. 16
Treating Your Symptoms With Nutrition:
What an IBS-Friendly Diet Looks Like...................................................... 17
Supplementing a Healthy Diet...................................................................... 17
Making magnesium your new best friend ......................................... 18
Making room for other important vitamins and minerals .............. 19
Using digestive supplements to help digest your food................... 21
Beginning the Healing Process .................................................................... 23
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IBS Cookbook For Dummies
Chapter 2: Finding Your Intestinal Triggers . . . . . . . . . . . . . . . . . . . . . . 25
Identifying Trigger Foods ............................................................................. 25
Knowing the top five trigger foods .................................................... 26
Listening to your body ........................................................................ 27
Making a food diary ............................................................................. 28
Asking your ancestors ......................................................................... 29
Dairy as a Trigger Food................................................................................. 30
Dairy and IBS ........................................................................................ 30
Eating dairy-free ................................................................................... 32
Concern about calcium ....................................................................... 32
Taking the dairy challenge ................................................................. 33
Gluten in Grains as a Trigger Food .............................................................. 34
Gluten and IBS ...................................................................................... 35
Eating gluten-free ................................................................................. 36
Taking the gluten challenge................................................................ 37
Sugar as a Trigger Food ................................................................................ 38
Refined sugar and IBS .......................................................................... 38
Why eat sugar-free? ............................................................................. 38
Taking the sugar challenge ................................................................. 40
Sugar substitutes and IBS ................................................................... 40
Fructose as a Trigger Food ........................................................................... 41
Fructose and IBS .................................................................................. 41
Eating fructose-free.............................................................................. 42
Taking the fructose challenge ............................................................ 42
Fiber as a Trigger Food ................................................................................. 43
Insoluble fiber and IBS ........................................................................ 44
Journaling fiber foods ......................................................................... 44
Chapter 3: Transitioning to an IBS-Friendly Diet . . . . . . . . . . . . . . . . . . 45
Tracking Your Transition with a Food Diary ............................................. 46
Rotating Your Way to Health ....................................................................... 48
Substituting Trigger Foods ........................................................................... 48
Finding possible cheese solutions ..................................................... 51
Being savvy about synthetics............................................................. 52
Mapping Your Weekly Meal Plan ................................................................. 53
Building your basic recipe list ........................................................... 54
Planning a menu first ........................................................................... 54
Shopping for success .......................................................................... 55
Reading food labels ............................................................................. 55
Being Patient with Results: Charting Your Numbers ................................ 55
Considering Common Diet Solutions .......................................................... 58
Benefiting from the Specific Carbohydrate Diet (SCD) ................... 58
Eating Raw for IBS ................................................................................ 60
Getting the most out of vegetarianism .............................................. 61
Looking at organic eating.................................................................... 62
Table of Contents
Chapter 4: Stocking Your Kitchen to Support Your Diet. . . . . . . . . . . . 63
Getting Rid of the Junk in Your Pantry and Freezer.................................. 64
Stocking IBS-Safe Essentials ......................................................................... 65
Starting with snacks ............................................................................ 65
Sifting through breakfast cereals ....................................................... 67
Looking at lunch................................................................................... 67
Digging for dinner ................................................................................ 68
Beefing up your baking goods ............................................................ 68
Setting Yourself Up for Success in the Kitchen ......................................... 69
Keeping tabs on your safe foods........................................................ 69
Storing food conveniently................................................................... 69
Having handy tools at the ready ........................................................ 70
Chapter 5: When Symptoms Strike: Soothing Your
Gut on Difficult Days . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
Avoiding Certain Foods During an Attack .................................................. 71
Focusing on Therapeutic Foods .................................................................. 72
Dealing with IBS-D ................................................................................ 73
Controlling IBS-C .................................................................................. 75
Keeping Soothing Recipes Close By ............................................................ 76
Exploring Other Helpful Options ................................................................. 77
Snoozing away your symptoms ......................................................... 77
Dealing with stress .............................................................................. 77
Treating with medicine ....................................................................... 78
Medicating acute attacks with homeopathy and magnesium ........ 79
Defending against infections .............................................................. 82
Borrowing benefits from other theories ........................................... 84
Part II: Eating For Your Intestinal Health ..................... 89
Chapter 6: Beginning Your Day with Breakfast
(Without the Consequences) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
Factoring In Soluble Foods ........................................................................... 92
Being Grateful for Grains and Cereals......................................................... 92
Piling On the Pancakes ................................................................................. 98
Basking in Bread .......................................................................................... 100
Devouring Dairy(And Dairyless) Yogurt ................................................... 102
Savoring Eggcellence................................................................................... 104
Chapter 7: Satisfying the Munchies and Your Stomach:
Snacks and Appetizers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107
Choosing Soluble-Fiber Finger Foods........................................................ 108
Starting Things Off with Creative Appetizers .......................................... 108
Dipping for Chips ......................................................................................... 113
Featuring Fish............................................................................................... 117
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IBS Cookbook For Dummies
Chapter 8: Drinks for Any Time of Day or Night . . . . . . . . . . . . . . . . . . 121
Where’s the Fiber? ....................................................................................... 121
Soothing Your Stomach with Smoothies .................................................. 122
Drinking Up Your Nutrients with Juices ................................................... 125
Examining Milk Substitutes ........................................................................ 129
Tasting Tea and Coffee that Won’t Upset Your Tummy ......................... 133
Getting more than taste from tea..................................................... 133
Catching up with coffee .................................................................... 135
Enjoying a Lively Lemonade....................................................................... 135
Chapter 9: Settling Your Stomach with Stellar Soups . . . . . . . . . . . . 137
Finding Soluble Fiber in Soup .................................................................... 138
Taking Stock ................................................................................................. 138
Serving Up Hot, Healthy, and Healing Soups ........................................... 142
Cooling Off with Cool Soups....................................................................... 151
Chapter 10: Serving Up Stomach-Safe Salads . . . . . . . . . . . . . . . . . . . 155
Sneaking Soluble Fiber into Your Salads .................................................. 156
Sensational Salad Recipes .......................................................................... 156
Delightful Dressings and Magnificent Mayos ........................................... 163
Chapter 11: Marvelous Main Dishes that
Won’t Torment Your Gut . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 169
Savoring the Solubility Factor .................................................................... 170
Beefing Up Your Stew for a Meaty Main Dish .......................................... 170
Perking Up Poultry without Ravaging Your Stomach ............................. 171
Something’s Fishy: Fantastic Fish Dishes ................................................. 177
Pasta Imposters: Getting that Pasta Feeling
without the Side Effects .......................................................................... 183
Making it a Meal: Other Hearty Main Dishes ............................................ 189
Chapter 12: Siding with Side Dishes . . . . . . . . . . . . . . . . . . . . . . . . . . . 195
Sizing Up Soluble Fiber in Sides ................................................................. 195
Getting Familiar with Grains ...................................................................... 196
Reveling in Rice............................................................................................ 200
Vegetables Take Sides................................................................................. 203
Bringing on the Bread ................................................................................. 207
Potato Pretenders: Creating Potato-esque Side Dishes .......................... 210
And the Rest Is Gravy.................................................................................. 212
Chapter 13: Diving Into Worry-Free Desserts . . . . . . . . . . . . . . . . . . . 215
Filling Your Desserts with Fiber ................................................................ 216
Having Your Cake (And Cobbler!) and Eating It Too ............................... 216
The Pies Have It! Making Pies without the Baking .................................. 219
Table of Contents
Pudding Your Best Food Forward: Enjoying Smooth Treats ................. 223
Creating Coconut Cookies and Bread ....................................................... 228
Topping Things Off: Decadent Dessert Toppers ..................................... 231
Part III: Simple Solutions for Specific Situations ......... 233
Chapter 14: Eating On the Go . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 235
Being Prepared Keeps You in Control ...................................................... 235
Preparation starts in the kitchen: Cooking meals in advance ..... 236
Keeping a portable snack pack on hand ......................................... 237
Enjoying Common Events without Worrying About Side Effects .......... 239
Enjoying food at the office ................................................................ 239
Sending kids to school ...................................................................... 240
Socializing with IBS: Functioning at a function .............................. 241
Venturing Further Afield: Eating On the Road ......................................... 243
Chapter 15: Making Mealtime Easier for Kids with IBS . . . . . . . . . . 245
Figuring Out Your Kid’s Trigger Foods ..................................................... 245
Finding fiber that satisfies your tot’s tastes ................................... 246
Suspecting food sensitivities ............................................................ 246
Challenging foods to find the culprits ............................................. 247
Keeping a kid’s food diary to connect
symptoms and triggers.................................................................. 248
Helping Your Kid (And the Family) Cope Emotionally with IBS ............. 248
Creating As Little Headache As Possible in the Kitchen ........................ 249
Involving Kids in Shopping ......................................................................... 250
Making IBS-Friendly Foods for Your Kids ................................................. 250
Breakfasting for kids .......................................................................... 251
Munching lunches for little munchkins .......................................... 253
Dining in .............................................................................................. 256
Don’t desert dessert .......................................................................... 260
Chapter 16: Finding Safe Dishes When You’re Dining Out . . . . . . . . 261
Planning Ahead for an Enjoyable Experience .......................................... 261
Eating out when you have IBS-D ...................................................... 262
Eating out when you have IBS-C....................................................... 264
Avoiding Fast Food ...................................................................................... 265
Finding IBS-Friendlier Food in Your Favorite Restaurant ....................... 266
Mastering the meat-and-potatoes breakfast................................... 267
Making Mexican work for you .......................................................... 267
Inviting Italian back to the table ...................................................... 268
Staying safe with Chinese ................................................................. 268
Treating yourself to Thai .................................................................. 269
Enjoying Japanese food..................................................................... 269
Surviving steak- and chophouses .................................................... 270
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IBS Cookbook For Dummies
Part IV: The Part of Tens ........................................... 271
Chapter 17: Ten Tips for Making Foods Friendlier to Your Tummy. . .273
Cook Your Fruits and Vegetables .............................................................. 273
Puree Your Foods ........................................................................................ 274
Juice Your Fruits and Vegetables .............................................................. 274
Have a Side of Soluble Fiber ....................................................................... 275
Consider the Fit for Life Strategy............................................................... 275
Change Up Your Drink Routine .................................................................. 276
Watch Fatty Meats (And Grill, Don’t Fry) ................................................. 276
Defuse Dairy ................................................................................................. 277
Minimize Serving Size.................................................................................. 277
Think Food Friendly .................................................................................... 277
Chapter 18: Ten Ways to Keep Yeast in Check . . . . . . . . . . . . . . . . . . 279
Quickly Identifying a Yeast-Related Flare-Up ........................................... 279
Making Sure Your Doctor Considers All Courses of Action ................... 281
Starving Yeast .............................................................................................. 282
Replacing Yeast ........................................................................................... 282
Killing Yeast in the Gut ............................................................................... 283
Treating Yeast Where It Lies ...................................................................... 283
Avoiding Overuse of Antibiotics ................................................................ 284
Treating Infections with Supplements ...................................................... 285
Helping with Herbs ...................................................................................... 285
Healing with Homeopathy .......................................................................... 286
Chapter 19: Ten Tempting Trigger Foods You May Want to Avoid . . .287
Steering Clear of Artificial Sweeteners...................................................... 287
Distancing Yourself from Dairy.................................................................. 289
Waving Good-bye to Wheat ........................................................................ 289
Saying “Sayonara, Sushi” ............................................................................ 289
Pushing Away Popcorn ............................................................................... 290
Trashing Trail Mix and Ditching Dried Fruit ............................................ 290
Marooning MSG and Other Unpronounceable Ingredients .................... 291
Canning Caffeine and Alcohol .................................................................... 291
Forgetting Fast Food Sauces, Condiments, and Gravies......................... 291
Flipping the Switch on Fatty Foods ........................................................... 292
Chapter 20: Ten Strategies for Avoiding Common Eating Traps . . . . 293
Find Safe Ways to Socialize with Friends ................................................. 293
Use the Sniff Test to Avoid Taking that One Little Bite .......................... 294
Don’t Assume One Small Indulgence Is a Huge Problem ........................ 294
Remind Yourself that IBS Doesn’t Recognize Special Occasions .......... 295
Start Taking Care of Your IBS Today......................................................... 295
Table of Contents
Create a Healthy Environment for Yourself ............................................. 295
Don’t Keep Triggers in the House ............................................................. 297
Resist the Temptation to Skip Meals ........................................................ 297
Don’t Succumb to Emotional Eating.......................................................... 298
Pay Attention to How You Feel As You Eat .............................................. 298
Part V: Appendixes ................................................... 299
Appendix A: Metric Conversion Guide . . . . . . . . . . . . . . . . . . . . . . . . . 301
Appendix B: Sensible Trigger Food Substitutes . . . . . . . . . . . . . . . . . 305
Substituting Milk .......................................................................................... 305
Changing Up Cheese.................................................................................... 306
Trading Eggs................................................................................................. 306
Swapping Out Sugar .................................................................................... 307
Replacing White Flour ................................................................................. 308
Appendix C: Soluble and Insoluble Fiber Charts. . . . . . . . . . . . . . . . . 309
Appendix D: Surprising Sources of Major Triggers . . . . . . . . . . . . . . 313
Sussing Out Sugar ........................................................................................ 313
Getting to the Gluten ................................................................................... 315
Digging for Lactose ...................................................................................... 316
Catching Up to Casein ................................................................................. 317
Index ....................................................................... 319
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IBS Cookbook For Dummies
Introduction
I
f you picked up this book, that means you are ready for a change. How
many times have you said to yourself, I really want to find out what foods
my body loves; I really need to clean up my diet; I really don’t need to eat all
this junk food; I know what makes me feel worse and I keep on doing it? We
feel your pain; you are not alone. But you’ll find this book to be an easy and
even fun way to explore a new way of eating for your IBS.
A lot of people struggle with IBS at some point or the other in their lifetimes,
so you’re not alone in your quest for IBS solutions. Both of us have had
many bouts of IBS over the last 20 years, but we’re both able to control our
symptoms by avoiding wheat, limiting dairy and sugar, and doing Emotional
Freedom Techniques (EFT) for the stress and emotional factors that can contribute to IBS. With our training (Christine’s in EFT and Carolyn’s in medicine
and nutrition), and the fact that we both fancy ourselves as comedians, we
hope to give you a memorable resource with creative ideas for what to eat
and how to cook it in order to keep IBS at bay. For example, we advise eating
organic foods if at all possible. Genetically modified grains, corn, and soy
seem to be the wave of the future, but these genetic experiments are associated with gut disturbance in animals. The only way to avoid them is to buy
organic. As you find out about IBS-friendly food, we assure you that you’ll be
able to befriend food again.
About This Book
We’ve written IBS Cookbook For Dummies as a companion to IBS For Dummies
(Wiley). But here we take a closer look at the role food and food preparation
can play in both triggering and managing your IBS. Our goal is to show you
that not all foods, or even all foods you may expect, are off limits — you just
have to know your individual body to recognize what it can and can’t handle.
You don’t have to read this book from start to finish — unless you want to, of
course. (When we read a For Dummies book, we go straight to the cartoons
at the beginning of each part. Then when we’re laughing we know we’re in
the best frame of mind for learning!) Jumping around in a For Dummies book
is great exercise, so we’ve set it up so that you can start reading this book
anywhere you want. Simply look over the index or table of contents and then
proceed to the chapter that tells you exactly what you need to know.
By the way, we take full responsibility for all jokes, puns, silly alliteration, and
bathroom humor. It’s the part of the job we love most.
2
IBS Cookbook For Dummies
Conventions Used in This Book
The following conventions are used throughout the text to make things consistent and easy to understand:
✓ All Web addresses appear in monofont.
✓ New terms appear in italics and are closely followed by an easy-tounderstand definition.
✓ Bold highlights the action parts of numbered steps as well as keywords
in some bulleted lists.
✓ IBS-D stands for IBS-diarrhea, and IBS-C stands for IBS-constipation.
✓ When you see the acronym SCD, it stands for the Specific Carbohydrate
Diet™, which is specifically formulated for intestinal conditions. You
can read more about it in Chapter 3.
Here are a few more conventions that apply to the recipes:
✓ Eggs are large.
✓ Pepper is freshly ground black pepper unless otherwise specified.
✓ Butter is unsalted.
✓ Sugar is granulated unless otherwise noted.
✓ Stevia is a natural noncaloric sweetener.
✓ All herbs are fresh unless dried herbs are specified.
✓ All temperatures are Fahrenheit. (Check out Appendix A for information
about converting temperatures to Celsius.)
T If vegetarian recipes are your thing, look for recipes preceded by this
tomato icon, which signals that a dish contains no meat.
Many cookbooks pride themselves on including esoteric ingredients they
gather from all parts of the globe. Not us; you can find all our ingredients in
your local grocery store, health food store, or online. We pride ourselves
on having contributing chefs, cooks and food lovers who have provided us
with IBS-friendly recipes that will appeal to your taste buds no matter what
your stage and degree of IBS. Some recipes will provide more guidance than
others but we think each one will be easy to follow whether you are a cooking maven or newbie.
We’ve tried our best to make these recipes as consistent with each other as
possible, but they do come from several different sources, so they may not all
have the same level of detail or guidance.
Introduction
What You’re Not to Read
We’d love you to read every word of our book, but if you just want to get in
and out with the info you need, we flag some interesting but nonessential
information that you can skip if you’re in a hurry. You can come back to it
later on as you become addicted to our lovely book.
✓ Text in sidebars: Sidebars are shaded boxes that usually give detailed
examples or stories about our IBS clients with all the personal data
removed so they won’t be embarrassed and we won’t be sued.
✓ Anything with a Technical Stuff icon: This icon indicates information
that the scientist in you would love but that isn’t necessary on the first
reading.
✓ The stuff on the copyright page: No kidding. You’ll find nothing of interest here unless you’re inexplicably enamored by legal language and
Library of Congress numbers.
Foolish Assumptions
We can actually be quite accurate with our assumptions about who is reading this book because we’ve both suffered the symptoms of IBS. You may not
identify with every one of the following descriptions, but if even one of them
makes sense to you, this book is for you:
✓ You’ve seen umpteen doctors and given them your money, time, and
parts of your dignity, but none of them have given you relief.
✓ You’re looking for support and reinforcement because those around you
think your problem is in your head, not your bowels.
✓ You have to wake up at least one hour earlier than you want to in the
morning to make sure your gut isn’t going to play any tricks on you on
your drive to work.
✓ You’re tired of missing every important family gathering, or spending
them in the bathroom.
✓ You’ve become a genius at covering up abdominal pain that would take
down a Marine.
✓ You find yourself gazing longingly at the incontinence products in the
drugstore.
✓ You know someone with IBS and want to be able to provide support
(and possibly snacks).
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4
IBS Cookbook For Dummies
How This Book Is Organized
Earlier in this introduction, we mention our love for the cartoons that begin
each part in a For Dummies book. Of course, the cartoons are just the tip of
the iceberg. Each part is chock full of valuable information, so here we give
you an overview of what information you can find in this book and where.
Part I: You Are What You Eat:
Food and IBS
What goes in must come out, but when you have IBS you can’t help but
wonder what the foods you eat are doing along the way. This part helps you
identify your symptoms and some simple ways you can treat them with natural medicines and foods.
You find out about foods that are thought to trigger IBS and how to determine what foods trigger you.
Finally, we show you how to transition to an IBS-friendly diet, clear your
kitchen of unfriendly foods, and stock up on better options.
Part II: Eating For Your Intestinal Health
We’re excited to share more than 100 recipes for every meal of the day as
well as snacks, soups, salads, drinks, and desserts, including options that
mimic some old comfort-food favorites so you can enjoy them again safely.
We provide these recipes with IBS-friendliness in mind, but you can expect
many of them to become favorites of the whole family.
Part III: Simple Solutions
for Specific Situations
Some IBS circumstances require special considerations. For example, even
just leaving the house can be a challenge if you have IBS, so here you get
some great tips for eating safely when you can’t be in your own kitchen,
whether you’re out with friends or headed to an event. Parents of IBS kids
Introduction
can find a whole chapter of recipes and tips to help them help children make
the transition to a more IBS-friendly diet.
Part IV: The Part of Tens
Some of the most important points in the book are condensed into these
four chapters. They remind you to avoid certain foods and common eating
traps, show you how to make the foods you do eat a little more digestible,
and tip you off to the underdiscussed (at least in our opinion) problem of
yeast overgrowth.
Part V: Appendixes
These four appendixes give conversion info for those of the metric persuasion, show you how to substitute more friendly alternatives to certain triggers, identify the fiber contents of many common foods, and help you find
triggers where they may be hiding in foods and ingredient lists.
Icons Used in This Book
To make this book easier to read and simpler to use, we include some icons
that can help you find and fathom key ideas and information.
This icon appears whenever an idea or item can save you time, money, or
stress when taking care of your IBS.
Any time you see this icon, you know the information that follows is so important it’s worth reading more than once.
This icon flags information that highlights dangers to your health or
well-being.
This icon appears next to information that’s interesting but not essential.
Don’t be afraid to skip these paragraphs.
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IBS Cookbook For Dummies
Where to Go from Here
This book is organized so that you can start wherever you want and find
cross references to other chapters for the complete story. If you’re still
feeling lost, we have a few suggestions about where to begin. If you want a
primer on food and IBS or want to let your spouse or partner in on what’s
brewing in your gut, read Chapter 1. If you’re ready for the recipes, dive into
Part II to find out what’s cooking. If you have a child with IBS, Chapter 15 is a
good starting point.
Of course, you can always go straight through from start to finish. But be
forewarned: When you see how much fun we had, you may find yourself reading the book from cover to cover, laughing uproariously at all our jokes.
Part I
You Are What You
Eat: Food and IBS
R
In this part . . .
econciling your body’s need for food and your IBS’s
intolerance of many foods can be difficult, so in this
part we help you break down your new eating plan.
Chapter 1 gives you an overview of food’s relationship
with IBS. All IBS sufferers are different, so Chapter 2 helps
you determine your own personal triggers, which can be
the opposite of your best friend’s. In Chapter 3, we help
you transition toward an IBS-friendlier diet that’s based
on your needs; Chapter 4 shows you how to support that
diet with a properly stocked kitchen. Finally, Chapter 5
gives you tips on calming your stomach when you have a
flare-up despite your best attempts.
Chapter 1
IBS, Food, and You
In This Chapter
▶ Understanding the cause, effects, and triggers of IBS
▶ Watching out for similar conditions
▶ Exploring nutritional and medical treatments for IBS
R
emember the day you found out that you may have IBS? Maybe your
doctor offered you the diagnosis along with a prescription for the
appropriate intestinal accelerant or depressant. Or maybe you surfed the
Internet from your perch on the toilet, entered your list of symptoms into
the search engine, and came up with IBS. Either way, finding that diagnosis
likely brought some relief because you finally knew that you weren’t alone
(or crazy) — IBS is real!
Lots of people with IBS try to tough it out on their own without seeking medical treatment (according to some, about 70 percent). We’ve seen the lists of
books our clients have read, the Web sites they’ve surfed, and the support
groups they’ve attended. We hear your cries of frustration as you sit in front
of 17 Web pages that all offer conflicting information about what to do, feel,
eat, wear, think, take, and expect for IBS.
Feeling powerless? Well, one major way to take control of your IBS symptoms
and your general health is to pay attention to the food you eat, and this chapter shows you just how to do that by providing you with an overview of IBS
and how what you eat can affect it.
Following the Food Trail: How Food Is
Supposed to Travel through Your System
Irritable bowel syndrome isn’t all in your head, but it can make you feel crazy
and out of control when it strikes. Most medical professionals agree that IBS
doesn’t cause any structural changes in the gut, which is why it’s still called a
10
Part I: You Are What You Eat: Food and IBS
syndrome and not a disease. What IBS does specifically (besides making your
life miserable) is change the form and frequency of your bowel movements.
No matter the name, know that you can regain control of your body and
soothe your IBS symptoms simply by changing what and how you eat. But to
do that, you first need to understand how the human body breaks down food
so that you can recognize what your body isn’t doing that’s causing you so
much discomfort. For even more details on the biology of IBS, check out our
IBS For Dummies (Wiley).
When you chew food, saliva coats the particles with enzymes that begin the
digestive process. Sounds disgusting, but it’s very effective because carbs do
start breaking down in your mouth. Chewing activates the stomach acid that
gets to work on each bite you swallow, focusing on the protein. When your
stomach acid sufficiently breaks down a meal, your body sends the mass
of pulp out the other end of the stomach into the small intestine. Lipase fat
enzymes from the pancreas and bile from the liver attack fats while amylase
(an enzyme from the pancreas) continues the digestion of carbs.
The proper muscular movement of gastrointestinal tract (GIT) muscles propels everything through the various stages of digestion and absorption in
the small intestine. By the time food reaches the large intestine, it should
no longer be food but rather fibers and debris from microorganisms that
now have to be excreted. The trip through the large intestine is designed to
absorb any extra fluids, but if food particles remain because your small intestine hasn’t properly digested them, microorganisms have a feast and can
cause the symptoms of gas, bloating, and constipation or diarrhea associated
with IBS.
Recognizing IBS’ Common
Cause and Triggers
The main issues with the GIT aren’t unique to IBS. Anyone can suffer gut
symptoms but in IBS, the symptoms never seem to stop. The following sections give you clues about what likely causes IBS and the triggers you can
avoid to lessen the likelihood of an IBS attack.
Causing IBS
The only medically accepted cause of IBS is a history of having a previous gut
infection. In surveys of people with IBS, the only common association that
Chapter 1: IBS, Food, and You
stands out is an intestinal infection, whether that’s stomach flu, food poisoning, traveler’s diarrhea, or something else. Whether the infectious organisms
or the antibiotics used to treat the infection are the underlying cause is still
unclear. The solution, which we talk about in Chapter 5, is to be sure and
take probiotics whenever you have a gut infection or take an antibiotic.
Certain people may just be susceptible to IBS, so they may go on to develop
chronic symptoms after an acute infection. But medical research isn’t complete enough to confirm that theory because we don’t know the criteria for
being susceptible to IBS.
Triggering an attack
By definition, a trigger is something that initiates a process or a reaction.
Certain factors may trigger symptoms of IBS in some people. If that sounds
vague, that’s because it is — each person is unique, and though you and your
neighbor may have similar IBS symptoms, your triggers probably aren’t the
same.
✓ The food you eat: Yes, sad to say, food is a trigger for IBS. But what type
of food triggers you and what type of reaction it triggers is very individual, so Chapter 2 helps you sort out your own personal triggers so that
you can use Chapter 3 to put together a friendlier diet.
✓ How you eat: If you don’t chew your food properly, or if you drink too
much liquid with your meals, your food remains partially undigested
and is fodder for intestinal microorganisms. Not enough hydrochloric
acid in your stomach and/or not enough pancreatic enzymes can create
similar circumstances. Also, eating large meals might cause the intestinal sphincters between your small and large intestine to open too soon
and rush your undigested food through and cause diarrhea.
✓ Previous negative reactions to foods: If you’ve had a negative reaction
to a food in the past, your brain may decide that that particular food
is never going to be good for you and set off alarm bells the next time
you’re even in its presence. The food doesn’t even have to pass your lips
before your stomach starts to tighten up as if it’s going to war. And the
really nasty part of this whole story is that the food in question may not
have even caused your symptoms in the first place.
✓ Emotions: Foods and emotions, especially stress, can trigger the release
of serotonin in the gut, leading to some of your symptoms. This connection occurs because an amazingly high 90 percent of the serotonin feelgood hormone in the body arises from the gut.
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Part I: You Are What You Eat: Food and IBS
Stress comes in many forms. In fact, one aspect of IBS can be an uncontrollable urge to control. That may sound like an oxymoron, but it may
explain why a loss of control in the intestines is often paralleled by a
loss of control in life. Diarrhea is a complete loss of intestinal control,
and constipation is a clamping down to try to maintain control, resulting
in cramps, pain, and distention. Chapter 5 outlines more details about
stress’s effects on the gut.
✓ Yeast: Alone or in combination, the overuse of antibiotics, a high-sugar
diet, stress, cortisone, hormones, and other factors can all lead to an
overgrowth of yeast in your gut, which can cause some nasty effects. For
more info on yeast overgrowth, flip to Chapter 18.
✓ Antibiotics: Although sometimes they’re necessary to kill dangerous
bad bacteria and can be life saving, they can also take out the good
bacteria in your system. Actually, these drugs aren’t too smart; they
are supposed to kill off bad bacteria that are causing your symptoms,
but instead they mow down every bacteria in their path, throwing the
healthy gut flora completely out of balance and opening the door for
yeast to migrate from the large intestine to the small intestine, causing
symptoms of gas, bloating, and stool changes. Chapter 18 gives you the
skinny on the potential problems with antibiotics and yeast.
Take antibiotics when you need them and you can replace the good bacteria with probiotics as we discussed in Chapter 5.
How What You Eat Affects Your IBS
The GIT is always at work moving food through your body while distinguishing between safe and unsafe foods. If you’ve ever had food poisoning or too
much to drink, you know what happens when your GIT rejects the toxic food
or drink from your body — usually either vomiting or diarrhea.
Most sources agree that certain foods and even the mere act of eating can trigger symptoms of IBS, but nobody really says why or how that happens. Here’s
Carolyn’s theory after spending 30 years working with patients who have IBS:
Your hard working GIT has evolved through the ages and seen many, many
foods, both natural and artificial. If you think back just two or three generations in your own family, you likely have a very different diet than your greatgrandparents did. In fact, grandma’s comfort food probably had very simple
ingredients, and what she mixed together in her homemade chocolate cake
recipe is very different than the ingredients on the box of chocolate cake mix
sitting in your cupboard.
Chapter 1: IBS, Food, and You
Food has evolved from these simpler times into tastier, sweeter, richer,
easier to prepare, more convenient versions with longer shelf lives. As a
result, more foods are prepackaged with lots of added sugar, food additives,
fats, and preservatives. Cooks and entrepreneurs have created restaurants
that get inexpensive, filling, and tasty food into your system within moments
of ordering it, even if that food’s nutritional value may be questionable. Your
GIT can become so overwhelmed by the variety of sugars, fats, grains, dairy,
and food additives you’re pumping into it that your system may either latch
on to a food as toxic and use diarrhea to dump it or get confused and startled
into constipation.
Differentiating from Inflammatory
Bowel Disease (IBD)
IBD stands for Inflammatory Bowel Disease, which encompasses Crohn’s
disease and ulcerative colitis. IBD is a defined disease with definite signs and
symptoms. To diagnose IBD, scopes look for signs of tissue inflammation and
ulceration. X-rays taken after you take barium can help define areas of narrowing and ulceration. Bleeding and excessive mucus in the stools are the
defining symptoms that differentiate IBD from IBS.
Some suggest that IBS may continue worsening and turn into IBD if you don’t
treat it properly with diet and probiotics. We don’t say this to scare you but
rather to encourage you to take charge of your condition now instead of putting it off or ignoring it altogether.
Considering Other Ailments
Masquerading as IBS
The main four conditions that mimic IBS and can also be triggers for IBS if
not treated are celiac disease, yeast overgrowth, lactose intolerance, and
food sensitivities and allergies. They all have so many symptoms in common
with IBS that you have to understand their subtleties and do some food
avoidance and challenging testing (described in Chapter 2) to determine
whether your IBS is really one of these ailments. This process of food elimination lets you find out whether your IBS symptoms are really from gluten,
yeast overgrowth, lactose intolerance, and food sensitivities or allergies.
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Part I: You Are What You Eat: Food and IBS
Celiac disease
Celiac disease is a genetic condition caused by an immune response to gluten,
a protein found mainly in three grains (wheat, rye, and barley) and contaminating another grain (oats).
Oats don’t actually contain gluten, but they’re invariably farmed, stored, and/
or milled in facilities that also handle wheat, rye, and barley, so they can be
contaminated with tiny trace amounts of gluten — still enough to trigger some
people with celiac disease. Some oats are grown, stored, and milled in isolation and bear the gluten-free symbol.
The immune system attacks the gluten, damaging the intestines and impairing their absorption of food. The main symptoms of celiac disease include
(but aren’t limited to) the following:
✓ GI symptoms
✓ Headaches
✓ Poor concentration
✓ Infertility
✓ Weight loss or gain
✓ Depression
✓ Muscle, joint, or bone pain
✓ Anemia
✓ Fatigue
The treatment for celiac disease is simple: Avoid gluten grains and products
that use these grains.
Yeast overgrowth
Yeast is a type of fungus, a cousin to mold and mildew in the form of tiny
round buds that grow naturally on your skin and in your intestines. Yeast
buds don’t have mouths or stomachs — they grow into their food, absorbing
sugars in the form of table sugar, milk sugar, fruit sugar, and glucose molecules from simple carbohydrates like bread. When a round yeast bud grows
to a critical size, it can no longer absorb enough food through its surface
to reach the center, so it breaks off into smaller buds that form their own
colonies.
Chapter 1: IBS, Food, and You
Antibiotics can contribute to yeast overgrowth because they kill all gut bacteria, including the good stuff, leaving room for yeast to take over.
Symptoms of yeast overgrowth include
✓ Chronic fatigue
✓ Allergies, sinusitis, and asthma
✓ Vaginitis or prostatitis
You can starve out yeast by avoiding sugar, wheat, and dairy; see Chapter 18
for more on controlling yeast overgrowth.
Lactose intolerance
Lactose (milk sugar) is what makes milk taste a bit sweet. Up to 75 percent
of adults worldwide have diminished capacity to digest dairy products, so
lactose intolerance isn’t a rare condition. Experts estimate that about 50 million Americans feel the effects of lactose intolerance, and that figure doesn’t
count the millions who suffer occasionally when they load up on lactose.
The reactions occur because undigested dairy becomes fodder for intestinal
organisms that feed and breed off your waste. It can also attract water, which
makes your stools very runny. The symptoms of lactose intolerance are very
much like the symptoms for IBS:
✓ Abdominal pain and bloating
✓ Constipation
✓ Diarrhea (usually very runny)
✓ Alternating constipation and diarrhea
✓ Cramps
✓ Gas
✓ Nausea and vomiting
To determine whether your condition is lactose intolerance or dairy-triggered
IBS, you can take a lactose tolerance blood test or a hydrogen breath test
(lactose intolerance creates an excess of hydrogen in the breath). Your doctor
first takes a preliminary reading of either your blood glucose or the amount
of hydrogen in your breath, depending on which test you’re taking. After you
drink a liquid containing lactose, you repeat the test and compare the results.
If your blood glucose has suddenly become elevated or your hydrogen breath
reading has spiked, you are diagnosed with lactose intolerance, not IBS.
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The best way to treat lactose intolerance? Avoiding lactose. In Appendix D,
we list many foods that may contain lactose so you can make more informed
food choices.
Food allergies and food sensitivities
Food allergies and sensitivities are two separate animals that can both cause
IBS-like symptoms. The medical definition of a food allergy is a reaction to
food causing an immediate reaction with swelling of mucus membranes and
a positive IgE blood test showing elevated antibody levels. Strawberries,
shellfish, and nuts are some of the big food allergy culprits; if you have an
allergy and eat an offending food, your body releases histamines and other
chemicals, causing hives, itching, and swelling that can occasionally be lifethreatening. Only 1 percent of adults and 3 percent of children suffer IgE food
allergies; naturally, if you have a food allergy, you want to identify and avoid
that food.
Chronic food allergies can take up to 48 hours to appear, so associating them
with food intake can be difficult unless you do the avoidance and challenge
testing we talk about in Chapter 2. Dairy, wheat, soy, and corn are common
IgG food allergies, and a positive test shows a higher level of IgG antibodies.
Unfortunately, most doctors only recognize IgE food allergies and not the IgG
kind, so you often have to do the dietary testing yourself to make your own
diagnosis. Many nutritionally oriented doctors perform the IgG allergy tests
to determine food allergies, but Carolyn finds that the food avoidance and
challenge testing works just as well or even better.
You can take IgG food allergy blood tests, but if you have a leaky gut (which
we discuss in Chapter 18), molecules of undigested food can be absorbed
from the gut into the bloodstream. Your immune system attacks those molecules with IgG antibodies and can give you a false positive IgG test result for
just about every food you’re eating.
Food sensitivities are foods that you may have identified as unique triggers
for your symptoms without any clear medical reason. The designation food
sensitivity is more in the realm of inability to digest a particular food, with
symptoms of mucus, nausea, or upset stomach after eating. You may burp
after a pizza due to inability to digest green peppers, or dairy products may
give you mucus and you find yourself clearing your throat after drinking a
milkshake. Many foods that cause symptoms in people with IBS are labeled
food sensitivities. That’s where a food diary and avoiding and challenging
foods become very important tools. (Head to Chapter 2 for guidance on creating a food diary.)
Chapter 1: IBS, Food, and You
Treating Your Symptoms With Nutrition:
What an IBS-Friendly Diet Looks Like
The definition of medicine as Carolyn learned it in medical school is the diagnosis of disease and the treatment of disease symptoms with drugs. We’d
rather show you ways of treating IBS to relieve the condition, but there may
be times when you need symptomatic treatment. The following sections
give you tips on controlling your symptoms with diet, natural remedies, and
medicine.
To get a good visual of an IBS-friendly diet, take a look at the color section
near the middle of this book. A diet that provides you and your sensitive
stomach with delicious, safe foods doesn’t have a lot of garbage associated
with it. We’re talking about the ingredients and the packaging here — if
you’re eating fat-laden cuisine out of a bag, wrapper, or cardboard container
that’s going to end up in your trash can, it’s very likely not IBS-friendly. If
you’ve prepared the meal yourself from fresh ingredients, your gut is far
more likely to thank you later. After you identify your personal triggers (see
Chapter 2), Chapter 3 shows you how to transition away from triggers and
trash and into a healthy-yet-tasty alternative.
To get you started on this friendly path, check out the recipes in Part II — 120
delightful dishes for your mouth and your stomach.
Supplementing a Healthy Diet
Whether or not you have IBS, supplements are important to create and maintain a healthy body. Many doctors argue that you can get all your vitamins
and minerals from a healthy, balanced diet, but that’s becoming harder and
harder as heavy industrialized farming strips minerals from the soil without
properly replacing them.
Don’t assume that enriched foods — bread products with B vitamins, sugared
yogurt with probiotics, milk with extra calcium — are totally healthy. The
synthetic supplements manufacturers add don’t completely make up for the
actual nutrition that’s been refined, processed, and bleached away.
If you have IBS-C, your colon is holding a lot of waste hostage in your body.
You need a good antioxidant supplement to counteract the toxicity and a
probiotic to fight off the fiendish bacteria roaming your body. IBS-D sufferers
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may often have the sense that they’re losing their lunches before they’ve
had time to absorb it. As a result, their bodies may be depleted of necessary
nutrients, and a good-quality multivitamin is essential.
Studies that say vitamins are dangerous or ineffective are usually testing synthetic supplements and not the food-based nutrients that come from nature.
And no supplement is an acceptable replacement for improving your diet and
lifestyle.
Making magnesium your new best friend
Magnesium tops our list as the number one supplement for anyone because
it’s crucial for your health, it’s simple to take, it’s inexpensive, and it’s effective in the proper forms whether you have IBS-C or IBS-D. Magnesium is
necessary for the proper function of more than 325 different enzymes in the
body, and maintaining adequate magnesium levels can ease the pain and
spasms of IBS symptoms and make having such an illness a little less uncomfortable. The symptoms of magnesium deficiency include muscle spasms,
palpitations, hypertension, insomnia, migraines, PMS, depression, and anxiety and panic attacks. Another major symptom is moderate fatigue — not just
general tiredness but rather a distinct lack of energy that, when coupled with
IBS, compromises your body’s healing resources.
Most people don’t think of having a magnesium deficiency because the symptoms are associated with so many other conditions. But being deficient in
magnesium can affect your overall health because you’re operating your body
without all its vital components. And most doctors don’t recognize a magnesium deficiency because no test in standard lab work accurately identifies it.
Magnesium is a great natural laxative, so it’s very helpful if you have IBS-C
to take a magnesium citrate powder in water or a magnesium dimalate
tablet if you would rather swallow a pill. Recent research has also turned
up two forms of magnesium that work for IBS-D: magnesium oil and angstromsized magnesium. The following list covers these and other helpful forms of
magnesium.
✓ Magnesium oil: Although it’s not technically an oil, magnesium chloride
highly concentrated in distilled water has a slightly oily consistency.
You spray or rub the oil on your skin, so it doesn’t reach your intestines and cause a laxative effect (unless you bathe in a few gallons of it).
Research shows that applying a solution of magnesium oil to your skin
restores levels within your tissues in four to six weeks. The minimum
daily dose is 400 milligrams or about 20 sprays if you’re using a spray
Chapter 1: IBS, Food, and You
bottle. You can dilute the oil with distilled water if it burns or tingles
slightly; leave the oil on all day, or wash it off after at least 30 minutes if
you prefer.
✓ Angstrom minerals: Good things come in small packages, and the
smaller the magnesium particle, the more likely it’s able to pass through
the miniscule openings in the cell walls. Fortunately, magnesium and
other minerals come in atom-sized packages called angstrom. The
dosage for angstrom minerals is between five and ten times less than
the common brands on the shelf. It comes in liquid form, and a dose is
about 40 milligrams (2 tablespoons) twice a day taken with or without
food in a small glass of water.
On her blog, Carolyn has gotten numerous testimonials from people
who have switched to angstrom minerals (especially magnesium) and
found enormous benefits. One woman wrote, “The (angstrom) magnesium works much faster that the taurate capsules. Sleeping even better,
relaxed muscles, just calmer. I will continue taking this form of magnesium from now on.” If you’re looking for angstrom, the source we trust is
www.completeh2ominerals.com.
✓ Magnesium from food: Seaweed and chocolate both have very high
amounts of magnesium. We know how exciting the chocolate part
sounds, but remember that we’re talking about the 100-percent raw,
bitter chocolate called cacao. Even so, Carolyn’s Chocolate Banana
Cream Pudding (see the recipe in Chapter 13) is a delicious magnesium
supplement containing banana (33 milligrams for 4 ounces), coconut
milk (100 milligrams per cup) and raw chocolate (100 milligrams for
2 tablespoons).
Other foods rich in magnesium are nuts, seeds, deep green leafy vegetables, and whole grains. You may think that these foods are off limits,
but that’s not the case. Our Basic Seed or Nut Pâté (see the recipe in
Chapter 7) is a blend of nuts or seeds, lemon juice, sea salt, and garlic
and is extremely high in magnesium. Deep green leafy vegetables may be
a stretch for you but consider juicing greens or even blending your salad
to a consistency that your tummy can tolerate.
Making room for other important
vitamins and minerals
We don’t deal too deeply with supplements in this book because our focus is
on treating your IBS with food, but we want to make you aware of the most
beneficial nutrients for your gut. The most important nutrients after magnesium are vitamin D, zinc, calcium, and vitamin A. Of course, you could make a
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case for any of the other 44 vitamins and minerals, but the following list just
aims to get you started on the basics.
✓ Vitamin D: Vitamin D research is in its infancy, but so far it has shown
that vitamin D affects most of the body’s tissues. Current research links
vitamin D deficiency with 17 different types of cancer (including breast
cancer) and many other illnesses like osteoporosis, heart disease and
juvenile diabetes. According to Dr. Soram Khalsa, author of The Vitamin
D Revolution (HayHouse) having adequate vitamin D intake (2,000 IU
a day year round) provides you with overall health benefits that may
translate into the lessening of your IBS symptoms. Vitamin D is very difficult to get in your diet; in order to get 2,000 IU a day, you would have
to drink 20 glasses of milk or eat 10 cans of tuna, but as vitamin D3, it’s
an easy-to-take supplement that may speed up the healing of damaged
tissues and cells. Sun exposure does give you lots of vitamin D, but only
at certain times of the day and certain times of the year.
✓ Zinc: Researchers say that fast-healing humans have high levels of zinc
in their tissues. Almost 100 body enzymes depend on zinc to make them
work properly; that’s less than the 325 powered by magnesium (see
the preceding section), but it’s still pretty impressive. Many of these
enzymes deal with tissue growth and repair and may just help those
with leaky gut (which we discuss in Chapter 18). Sunflower seeds, pumpkin seeds, and oysters are good sources of zinc; our Basic Seed or Nut
Pâté in Chapter 7 helps you easily obtain your daily dose of zinc (which
in tablet form is 10 to 15 milligrams and in liquid angstrom form is 20
milligrams per day).
✓ Calcium: Calcium is the most abundant mineral in the body, helping to
create your bones and teeth. It’s also the most commonly used mineral
supplement. Calcium is crucial for heart health because it makes muscles, including the heart muscle, contract. It neutralizes acidity in the
body, activates enzymes, promotes cell division, and allows the transport of nutrients through cell membranes.
Although it’s famously associated with dairy products, better sources
for those with dairy triggers are whole grains, nuts, and seeds. Despite
dairy concerns, yogurt is a good source of calcium and its beneficial probiotics may also slow down diarrhea. You can find dairy and non-dairy
yogurt recipes in Chapter 6.
You may see calcium recommended as a treatment for IBS because of
its tendency to cause constipation, but we must warn you of the dangers of taking too much calcium. Carolyn receives reports from doctors
and clients who tell her they are developing complications (including
gall stones, kidney stones, and magnesium deficiency) possibly caused
by overuse and overprescription of over-the-counter calcium tablets.
Chapter 1: IBS, Food, and You
Excess calcium sticks around in the body, building up in tissues and
throwing your magnesium levels out of balance. Carolyn now only recommends 20 milligrams of calcium liquid angstrom supplement twice
a day.
✓ Vitamin A: Vitamin A is important for healthy skin — both your outside
skin and the inside skin of your lungs and gut. If you have vitamin A deficiency, symptoms of IBS-D can worsen because the mucus membranes
of the gut are not as strong and healthy. At the same time, diarrhea can
cause loss of vitamin A. Supplemental vitamin A usually comes from cod
liver oil, but some food sources include colorful (dark green, yellow,
orange, and red) vegetables and fruits, including spinach, pumpkins,
peppers, squash, carrots, yellow peaches, apricots, papayas, and mangoes. It’s also found in high amounts in egg yolks, although some folks
with IBS may be avoiding those (see Chapter 6). The recommended daily
intake for vitamin A is 3,000 IU, but we suggest at least 5,000 IU per day,
which you can usually get in 1 teaspoon of cod liver oil.
Using digestive supplements
to help digest your food
When we give people the choice to chew each bite of food 40 times or take
a digestive supplement, they usually go for the supplement, but we wish
people would choose chewing (or at least chewing and a supplement).
Chewing well lets you do one-third of your digesting in your mouth with salivary enzymes. Plus, it also alerts the rest of the GIT to get ready for dinner.
If your food isn’t well-chewed and fully digested as it makes its way through
the digestive tract, some of it reaches the intestines in particle sizes that are
difficult to absorb, leaving fodder for microorganisms to power up on so they
can set off your symptoms later.
✓ Digestive enzymes: Most digestive enzymes contain amylase, betaine
hydrochloride, lipase, and peptidase, and the vegetarian formulas contain bromelain and papain from pineapple and papaya. Take one or two
in the middle or at the end of your meal to help relieve symptoms of
gas, bloating, and belching. Another remedy that is effective and less
expensive is to take 1 to 3 teaspoons of organic apple cider vinegar in 4
ounces of water before and/or during a meal.
✓ Probiotics: Countless recent studies have shown the importance of probiotics (good bacteria) for the GIT in promoting fermentation to assist
digestion and maintaining an appropriate pH in the large intestine to
deter invading bacteria. Probiotics are the answer to the good bacteria
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vacuum created by antibiotics; bifidus and lactobacillus acidophilus
are examples of helpful probiotics you can take. The optimum dosage
range for probiotics is from 2 to 10 billion active cells daily. Make sure
the label on your product guarantees this number through the expiration date.
✓ Herbs: Many herbs have been used for centuries to treat gut symptoms
and assist digestion. The best herbs for the gut are demulcents, or substances that have the ability to form a soothing film over a mucus membrane to protect enzyme function and areas that absorb nutrients. You
get the very gooey picture of that process when you think of slippery
elm bark, aloe vera, Irish moss, and the newest protein powder on the
block, chia seeds. Jelly-like and cooling, they’re anti-inflammatory and
soothing.
Be sure to use aloe vera and not the laxative aloe latex products. The
safest aloe vera we know is George’s Aloe.
Here are some suitable herbs that can help take the spasm and bloating out of the gut, making digesting food and absorbing nutrients much
easier. Check out IBS For Dummies (Wiley) for more information:
• Peppermint oil: Relaxes the intestines and relieves bloating
• Fennel: Antispasmodic that eliminates gas and bloating
• Ginger: Antispasmodic that relieves nausea and indigestion
• Chamomile: Antispasmodic and anti-inflammatory that relieves
anxiety
• Caraway: Antispasmodic that relieves gas and aids digestion
• Anise: Relieves gas and bloating, settles the bowel, and has antifungal properties
• Oregano: Relieves nausea, vomiting, diarrhea, and muscle spasms
and has antifungal and antibacterial properties
• Angelica root (dong quai): Relieves intestinal cramps, gas, and
bloating
• Bitter herbs such as bitter orange peel, gentian root, artichoke
leaf, areca seed, and dandelion root: Stimulate gastric juices and
increase bile production
• Areca seed: Relieves abdominal distention and constipation and
has antiparasitic properties
Chapter 1: IBS, Food, and You
Beginning the Healing Process
Adopting an IBS friendly diet begins at home — right in your own kitchen.
Although thinking about everything you have to do may feel overwhelming
right now, remember to be patient with yourself and know that you’re at
the beginning of your healing process and in charge of how fast or slow you
move through this transition.
Everything seems a bit easier when you break it down into steps, so one of
the first things to do is get the offending foods out of your kitchen (or at least
your line of vision). Chapter 4 shows you how to chuck the junk and stock
up on IBS-friendly foods, whether you live alone or with others who don’t
have IBS.
The shopping tips in Chapter 4 are especially helpful as you load up on the
ingredients for the recipes in Part II. Whether you are new to the kitchen or
a seasoned cook, the recipes are easy to follow and feature easy-to-find, IBSfriendly ingredients. The recipes may even show you some new ways to cook
and prepare food.
But there’s also life outside your kitchen, and we’ve got lots of tips for eating
away from home in Chapter 14. Whether it’s lunch at the office, dinner at a
restaurant, or a family gathering, our tips help you prepare for safe and fun
meals. You are on the path to a healthier way to eat.
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Chapter 2
Finding Your Intestinal Triggers
In This Chapter
▶ Figuring out what makes a trigger food
▶ Examining dairy and gluten as major causes of IBS symptoms
▶ Spotlighting the effects of sugar, fructose, and insoluble fiber
T
here’s no template for the care and feeding of IBS, which is why it’s
important for you to find out what’s eating you as you embark on this IBS
adventure. In this chapter, we explain the sensitivities that people can have
to dairy, gluten, sugar, fructose, and insoluble fiber; we then show you how
to safely experiment with your diet so you can determine whether these IBS
triggers are aiming for your intestines.
In this chapter, we provide very specific guidelines on challenging three of
the traditional four food groups in order to help you identify your triggers.
In case you’ve forgotten, the four are meat, dairy, grains, and fruits and veggies; meat is off the hook in this chapter. Armed with this knowledge, you can
start exploring the many food substitutions and recipes that we outline for
you. (Check out Appendix B for a quick reference list of trigger food substitutions.) If you’ve been living with IBS for many years, we assure you that there
are many more options and substitutions than existed even ten years ago.
We want to be clear right from the beginning that we know we’re jumping into
very dangerous territory by telling you to avoid certain foods. These may be
the foods you crave, eat every day, and can’t wait to enjoy after a long day at
work. It’s hard to believe that your favorite comfort food may be causing you
such intestinal discomfort, but the relief you’ll feel by cutting it out of your diet
and exploring new recipes that don’t trigger IBS will be well worth the effort.
Identifying Trigger Foods
No doubt you know of some foods that clearly aren’t your friends and are
fairly easy to avoid, but there are likely to be some IBS culprits lurking in
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your current diet. You know the ones we’re talking about — remember that
painful reminder when you ate the spicy sausage and drank beer at your
weekend picnic?
An IBS trigger may also be described as food sensitivity. (Some people talk
about food intolerance, but since lactose intolerance and fructose intolerance (malabsorption) are genuine diseases, we use the word sensitivity
instead for clarity.) There are many different symptoms of food sensitivity,
including headaches and achy joints that don’t even seem to affect the gastrointestinal (GI) tract. You may be treating such symptoms with prescription
medications when simple food avoidance can bring you permanent relief.
We provide a list of symptoms of food sensitivity in the section “Listening to
your body” later in this chapter.
An intolerance is an inability of the natural digestive processes to break down
a food substance, leading to symptoms. Lactose intolerance and fructose intolerance are two examples. An allergy, on the other hand, is a condition wherein
an immune system response causes antibodies to be released in response to a
particular food. A food sensitivity is another designation of your body rejecting
a food. It doesn’t necessarily show up on allergy tests, and the most common
way to diagnose it is to do food avoidance and challenging, which we cover in
the individual trigger foods sections later in this chapter. Celiac disease, on
the other hand, is an auto-immune reaction to gluten and not an intolerance,
allergy, or sensitivity, although you can have gluten intolerance, gluten allergy,
or gluten sensitivity.
Knowing the top five trigger foods
Knowledge is power. We’ve spoken to many IBS sufferers who would prefer
to remain in denial than admit that their favorite treat was causing some of
their IBS symptoms. But knowing the top trigger foods gives you power over
your diet and food intake, and some simple substitutions can be a treat for
your taste buds while calming your colon. We hope the recipes in this book
will help alleviate the anxiety that may be churning as you consider eliminating anything from your diet.
The top five foods that trigger IBS are
✓ Dairy
✓ Wheat
✓ Sugar
✓ Fructose
✓ Insoluble fiber
Chapter 2: Finding Your Intestinal Triggers
The most common reaction that IBS sufferers have when we tell them to
avoid dairy or wheat or fruit (a source of fructose) is disbelief. How can
the staff of life (wheat) or the milk you were raised on be bad for you? And
apart from the forbidden apple, fruit is usually considered a healthy snack.
However, in the context of IBS you may not be able to digest these foods to a
degree where your body is comfortable with them, meaning they gang up on
your intestines and cause problems that you may not even recognize.
We feel your pain. At one time or another, we’ve sadly turned our backs on
all these foods and food groups and lived to write about it. And you will, too.
Well, maybe not write about it, but you can tell your grandchildren that you
survived.
Listening to your body
Remember that weekend treat mentioned earlier, when the spicy sausage and
beer intermingled to become a fermenting cauldron in your gut? That was
your body saying no!
People become so accustomed to having burpy, gassy, churning reactions to
everyday foods that they don’t even consider that these foods may be contributing to IBS. So you don’t listen to the sounds your gut is making because
you really don’t want to admit that you’re having a reaction. We want you to
become accustomed to hearing and feeling the signs and signals that your
body is giving you and to become more aware of the impact of food on your
system.
Here’s a comprehensive list of food sensitivity symptoms, courtesy of
www.foodintol.com.
✓ Respiratory symptoms: Coughing, sneezing, wheezing, asthma, ear infections, snoring, sleep apnea, pneumonia, bronchitis
✓ Immune system symptoms: Catching colds and infections easily, mouth
ulcers, yeast fungal infections
✓ Neural (nervous system) symptoms: Poor coordination, clumsiness,
headaches, migraines, depression, memory problems, intellectual difficulties, dementia
✓ Skin, hair and nails: Eczema, psoriasis, dermatitis, hives, rosacea,
rashes, hair loss, split and cracked nails, poor complexion, dandruff
✓ Metabolism problems: Moodiness, weight gain, weight loss, chills, thyroid disease, cravings, addictions
✓ Musculoskeletal symptoms: Stiff muscles or joints, tendonitis, arthritis,
bone thinning, bone fractures, osteoporosis
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✓ Malabsorption: Extreme tiredness and lack of energy, difficulty concentrating, vitamin deficiencies, iron deficiency, anemia, calcium deficiency
✓ Gastro symptoms: Irritable bowel syndrome (IBS), diarrhea, constipation, indigestion, esophageal reflux, stomach ulcers, bowel cancer
✓ Genital and reproductive symptoms: Vaginitis, urinary tract infections,
infertility, difficulty conceiving, miscarriage
You’re looking for signs like these not because you’re a glutton for punishment but so you can avoid the particular food combinations that resulted in
such symptoms the next time.
Making a food diary
If your memory seems to get conveniently wiped out after every IBS food
attack, we suggest you record the events surrounding your meal in a food
diary. Write down your observations as close to the event as possible so
that they’re fresh in your mind. Describe the symptoms and discomfort in
detail so that you’re also aware of other triggers like stress, exhaustion, and
tension. Otherwise, you may just blame the food and end up limiting your
diet unnecessarily.
If you eat out a lot, use a small notebook that you can carry around in your
pocket or purse. If it’s not handy, you won’t use it. If people ask you what
you’re doing you can tell them you’re writing the Great American Novel, channeling a winning lottery number, or calculating the square root of pi. They’ll
never bother you again.
On one side of the page, list everything you eat and the time you eat it. On
the other side, record whatever symptoms arise during the day along with
the time.
When reviewing your food diary, you’re looking for patterns; you may be
surprised to find a correlation between what you eat and how you feel. Your
spicy sausage and beer is only one of many revealing moments. Another may
be that bagel with lox and cream cheese that you have once a week when
you have a meeting in a particular neighborhood; luckily there’s a restroom
handy to deal with the cramping and diarrhea that seems to hit you out of
the blue. Another connection may be the fried chicken that your mother
makes for Sunday dinners; no cramping, just many trips to the restroom.
Or you may find that your aunt’s lasagna with three layers of three different
cheeses stoppers you up for a week. In the case of lactose intolerance, your
symptoms may come after two hours or even as soon as 30 minutes after
eating. If constipation is your symptom for lactose intolerance, you may not
Chapter 2: Finding Your Intestinal Triggers
notice it until you get up in the morning and your usual arising BM never
arrives.
Suddenly you’re amazed that your intolerance for certain foods has gone
unnoticed for decades. While you’re working on your food diary, you may
hear an item on TV, read an article in a magazine, go online, or read this
book, and it’s like a giant light bulb goes off. You know beyond a shadow of
a doubt that wheat and dairy are no longer your friends. You finally come to
grips with the realization that eating bread and bagels and pizza and toasted
cheese sandwiches are what’s doing you in.
Identifying a food allergy, sensitivity, or food intolerance can be exciting,
because there’s an implied promise that if you stop eating certain foods
that could be bothering you, you have a good chance of dumping your IBS
symptoms.
Asking your ancestors
You don’t just inherit genes from your ancestors; you inherit their food
choices, eating habits, and recipes as well. In addition to inheriting your
mother’s eyes, you may also have inherited her intolerance for certain kinds
of foods. Take a few moments to think about what food-related issues have
been handed down through the generations in your family.
Interviewing your folks about food may be an interesting topic for your next
family gathering. For example, you may have grown up with limited access
to milk, cheese, and ice cream if dairy wasn’t a favored food group in your
house. But when you get out on your own and decide that you love drinking
milkshakes and eating cheese pizza regularly, you may discover that you can’t
digest dairy products properly. Gas, bloating, diarrhea and/or constipation
can be your reward for not following family tradition. On the other hand, if you
grew up eating toast and cereal for breakfast, sandwiches for lunch, and rolls
at dinner, you never got away from bread. The abdominal cramps that were
only soothed by your mother’s hand on your tummy could have been from all
that wheat bread. And it wasn’t until you decided to go on a diet in your 20s
and take bread out of your menu that your stomach didn’t rumble anymore.
The most common inherited reaction to food is celiac disease, which is an
immune system response triggered by the consumption of gluten protein
found in wheat, rye, barley, and often contaminating oats. Even though many
members of one family suffer gastrointestinal symptoms, they may not even
know they have celiac disease. Sometimes it takes a very inquisitive person
determined to get to the bottom of his symptoms to solve the puzzle for the
whole family.
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Dairy as a Trigger Food
Humans are the only mammals to continue drinking milk after weaning, but
as they wean off milk, most people experience a decrease in the amount of
lactase enzyme necessary to digest dairy. Lactose, the sugar in milk, requires
enzymes to break it down during digestion. Small amounts may cause no
problems, but it’s the larger load that the body can’t handle.
Whether they do it consciously or unconsciously, many people recognize
that dairy doesn’t agree with them early on in life, so they avoid dairy products. Perhaps the avoidance is instinctive given that ancestry seems to influence a person’s ability to digest dairy. But for those who crave creamy treats
like ice cream and cheesecake, dairy-related IBS symptoms are one inheritance they’d rather give back.
Dairy and IBS
The connection between dairy and IBS can take the form of lactose intolerance and the insufficiency of lactase enzymes leading to the incomplete
digestion of dairy leading to GI symptoms. Another connection and cause of
symptoms may be an allergy or intolerance to the casein protein in dairy.
This section delves into these possible sources of symptoms.
Lactose intolerance
Lactose intolerance symptoms primarily impact the GI tract. Lactase enzyme
is designed to decode the lactose molecule into its two designer molecules:
glucose and galactose. If that magic interaction doesn’t occur — that is, if you’re
one of millions of people who don’t produce lactase enzymes — lactose continues merrily along the superhighway of your gut wreaking havoc in its path.
The chaos is due to bacteria and yeast in your large intestine feasting on
undigested milk sugar, resulting in many IBS-like symptoms.
Symptoms of lactose intolerance include abdominal bloating, distention, pain
and cramping, audible bowel noises, diarrhea, flatulence (passing gas), and
sometimes nausea. As we outline in Chapter 1, these symptoms can be confused with an intestinal infection or celiac disease or be labeled IBS or IBD
(inflammatory bowel disease).
Symptoms differ at different ages. Children with lactose intolerance may also
have failure to thrive because one of their main sources of nutrients isn’t
being absorbed and they’re losing nutrients due to diarrhea. Remember the
childhood birthday parties where cake and ice cream (or ice cream cake)
Chapter 2: Finding Your Intestinal Triggers
were the main attraction? Imagine how scary and embarrassing those are for
a child who’s blindsided by a need to rush to the bathroom while the other
kids are pinning the tail on the donkey.
Adults may have the symptoms we list along with an urgency to evacuate the
bowels. As we note earlier in the chapter, the timing can be from 30 minutes
to two hours after a meal containing lactose.
According to the National Digestive Diseases Information Clearinghouse
(NDDIC), 30 to 50 million Americans are lactose intolerant. But different cultures experience different levels of intolerance. 90 to 100 percent of Asian
Americans, 80 percent of African Americans, and 15 percent of Caucasians
suffer from the condition. Folks of northern European descent have even
lower rates of lactose intolerance.
The symptoms associated with lactose intolerance are often related to the
amount of dairy consumed and vary from one individual to another. If you eat
dairy as the bulk of your meal or snack instead of it being a small portion of
your meal, you may have a more difficult time digesting it. However, having
milk or cheese as part of a full meal, which allows for a longer digestion time,
give your limited lactase enzymes more time to do their work. Some dairy
products also contain less lactose and are often easier to tolerate. Chapter 17
shows you more ways to make dairy easier to digest.
Casein allergy or intolerance
Casein is a milk protein, whereas lactose is a milk sugar. The symptoms of
a casein allergy or intolerance are more difficult to identify as coming from
dairy. Symptoms can include GI symptoms (vomiting, heartburn, abdominal
pain, diarrhea, gas, and bloating) and also eczema, hives, asthma, and shortness of breath.
If you’ve taken the dairy challenge (see “Taking the dairy challenge” later
in this chapter) and have finally narrowed down your IBS symptoms to
dairy after avoiding it for two weeks, you may think that drinking and eating
lactose-free products or taking lactase enzyme pills will solve your IBS problems. However, if your symptoms return in spite of lactose-eliminating precautions, casein may be the culprit.
Many foods that are advertised as “nondairy” or “dairy-free” still contain
casein, and it may be found in high-protein or protein-enriched products. But
casein can be hard to recognize on an ingredient list because it goes by several different names. Look for casein (obviously) but also sodium caseinate,
galactose, sodium lactylate, lactose, lactalbumin, and other names that begin
with or feature lact–.
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Eating dairy-free
Dairy products are used in many processed and packaged foods, such as
cereals, muffin and pancake mixes, stuffing, and meat extenders. Make reading labels your new hobby, and pay extra attention to understanding and
spotting the many hidden names of dairy. The dairy vocabulary includes
whey, whey powder, clarified butter, ghee, artificial butter flavor, curds, lactose,
hydrolysates, lactalbumin, lactoglobulin, and lactulose.
We understand that you may shy away from the idea of giving up dairy products. Not only is dairy a staple in many households, with milk topping most
grocery shopping lists, but dairy is also a comfort food and a treat. Many
people grew up enjoying milk and cookies after school and a glass of milk
before bedtime. But we assure you that this book provides alternatives to
dairy that will become even better comfort foods because they won’t disrupt
your digestion.
For example, our favorite dairy substitute is nut pâté. Different nuts and seeds
offer different flavors, and using more salt mimics the sharpness of aged
cheese. Incorporating lemon, lime, pineapple, or coconut in the pâté recipe
provides tartness or a sweet taste. Turn to Chapter 7 for our pâté recipes.
Nut milks are also high on the list of substitutions, and they come in so many
different flavors: almond, cashew, macadamia, hazelnut, pecan, Brazil nut,
and walnut. Almond milk can be low in calories and provide a subtle, creamy
flavor in cereals, smoothies, and even your coffee.
Soy products are another viable alternative to dairy. Soy is processed and
packaged into an unimaginable assortment of products, including cheese,
yogurt, and milk. We strongly recommend that you use organic soy products
because they haven’t been genetically modified.
Rice products such as rice milk and processed rice cheese can fill your dairy
gap. Rice cheese comes in many varieties complete with the ability to melt
just the way cheese should.
Variety is the spice of life, so rotating several dairy substitutes may be just
what you need. Try nut products one day, soy the second, and rice the third
for a three-day rotation; most nutritionists recommend this strategy because
most foods are out of your digestive tract after three days and won’t build up
a sensitivity.
Concern about calcium
A common question that people have when they imagine a life without dairy is,
“How will I get enough calcium?” No doubt you grew up hearing that dairy is high
in calcium, and it is. However, the high temperature of dairy pasteurization
Chapter 2: Finding Your Intestinal Triggers
binds calcium to milk protein, making the calcium difficult to absorb. Several
servings of dairy a day are necessary to obtain enough calcium, but people
with lactose or casein intolerance just aren’t able to get their calcium in this
way. What’s left out of the calcium story is magnesium. Dairy is low in magnesium, so if dairy is your main source of calcium, you’re creating a relative
deficiency in magnesium.
Calcium and magnesium levels are both high in green leafy vegetables, nuts
and seeds, seaweed, beans, and fish with edible bones (salmon and sardines),
so you can turn to these foods instead of dairy for your daily dose of calcium
as well as magnesium.
Taking the dairy challenge
If you haven’t already done so, get yourself a nice notebook to use as a food
diary. We recommend that you keep track of your typical food and beverage
intake (and your physical and emotional symptoms) diligently for at least a
week before taking the dairy challenge. This preparation gives you a great
benchmark because you track the effect your current, typical diet has on
your IBS symptoms.
If you find yourself resisting the dairy challenge, or if you think that dairy
couldn’t possibly be the culprit in your IBS, please reconsider and make the
commitment to yourself to do this challenge. Given the statistics, there’s a
possibility that dairy is involved in your IBS symptoms.
The dairy challenge involves avoiding dairy — and only dairy — for two
weeks in order to determine whether these foods are causing your IBS symptoms. If you avoid all possible trigger foods at once, not only are you severely
limiting your food choices, but you may become hungry and discouraged and
drop the whole experiment.
Why two weeks, you ask? You typically need three to four days to clear a
substance from your system and then another few days for your body to start
repairing any damage the offending food may have caused.
Start by stocking your kitchen with dairy substitutes and giving your dairy
products and foods containing dairy (read those labels and refer to the earlier section “Eating dairy-free”) to your best friend (who hopefully doesn’t
have IBS). We suggest that you start on a weekend, and for two weeks, use
your food diary to track your diet details and the physical and emotional
symptoms that you notice after eating. After about a week, you may already
notice the relief of a dairy-free diet. If not, don’t worry; avoiding dairy is only
part of the exercise.
The challenge part of the experiment comes at the end of two weeks. Make
it a Saturday so you have Sunday to recover, if necessary, and stay close to
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home, especially if diarrhea is your body’s chosen reaction to trigger foods.
Then simply indulge in all the dairy foods we made you stop eating for two
weeks, and record the results. Have a large glass of milk for breakfast. After
a few hours, eat several pieces of cheese. Have some ice cream after dinner.
During the two-week challenge, your body got used to being without dairy.
Now that there’s the equivalent of a three-car pileup of milk, cheese, and ice
cream careening down the superhighway of your intestines, you’ll be the first
to know if dairy is doing you in.
If you discover that your symptoms never really left and are exactly the same
as they were before you eliminated dairy from your diet, dairy probably isn’t
contributing to your IBS symptoms, and the search continues.
However, you may discover that eating dairy again after two weeks off makes
you feel worse, so you can decide to moderate your dairy intake. Rotate
dairy choices, and use the substitutes that you’re now familiar with, having
enjoyed them during the challenge.
The next food you should avoid and challenge is gluten (see the following
section). Depending on your reaction to the dairy challenge, you can continue eating dairy or rotate it while eliminating gluten.
Gluten in Grains as a Trigger Food
Gluten is a combination of two proteins, gliadin and glutenin, that occur in
grains such as wheat, rye, barley, and, to a lesser extent, oats. Its elastic and
stretchy nature helps make bread dough rise, but gluten also gives rise to
many IBS symptoms in people who have an autoimmune reaction to this protein, which turns to poison in their systems.
Linking autism and food intolerance
In a vulnerable segment of the population
(perhaps as much as 10 percent), a particular gene sequence can be damaged by heavy
metals, antibiotics, alcohol, and acetaminophen. This vulnerable gene sequence is found
in people with autism and Alzheimer’s, and it’s
the template for creating the kinase enzyme
PI3, which the body requires to help digest and
absorb gluten and casein. When not completely
digested, casein and gluten produce braindisrupting hallucinogens or brain depressants.
Not surprisingly, there’s a high incidence of IBS
and bowel disorders in the autistic population.
A therapeutic diet for autism eliminates foods
that are poisoning sufferers. Until researchers
can figure out how to effectively splice genes,
diet is the most effective treatment. Medical
experience with gluten and casein intolerance
in autism has lead to more research and has
helped doctors understand the ramifications of
genetic conditions like celiac disease.
Chapter 2: Finding Your Intestinal Triggers
In Carolyn’s medical practice, she’s seen a spectrum of gluten intolerance
from mild and moderate symptoms to fully developed celiac disease. (Celiac
disease, also called gluten enteropathy, is an inherited condition that occurs
in about 1 percent of the population.) Some people don’t even know they
have celiac disease and put up with mild to moderate symptoms, going from
doctor to doctor trying to find the cause.
Gluten and IBS
Celiac disease is a genetic condition that causes the immune system to attack
gluten in the diet. However, you can have gluten intolerance or a gluten
allergy and not suffer from celiac disease. Unfortunately, celiac disease is
often called gluten intolerance, which leads to some confusion; having the
abnormal genetic component is the key to celiac disease. Fortunately, the
symptoms of gluten intolerance and allergy usually aren’t as severe as those
of celiac disease and are usually confined to the gastrointestinal tract. In
Chapter 1, we outline how to sort out the symptoms of IBS, celiac disease,
gluten intolerance, and gluten allergy.
According to the NDDIC, celiac disease affects people in all parts of the world.
It was originally thought to be a rare childhood condition but is now identified
as a genetic disorder. More than 2 million people (1 in 133 people) in the United
States have the disease. The incidence increases to 1 in 22 people for those
who have a first-degree relative — a parent, sibling, or child — diagnosed with
celiac disease.
As we point out in Chapter 1, gluten triggers an immune response that flattens out the absorptive fingers, called villi, in the small intestine in people
who suffer from celiac disease. Flattened villi can’t reach out and grab
nutrients from your food. With hampered absorption, you can develop malnutrition and vitamin deficiencies. Following is a list of some other serious
implications of celiac disease:
✓ Weight loss and muscle wasting, which can occur from poor absorption
of protein, fats, and even carbohydrates
✓ Anemia and fatigue resulting from improper absorption of iron and vitamin B12
✓ Edema (fluid retention) of the lower legs caused by protein deficiency
✓ Nerve symptoms of tingling and numbness resulting from B1 and B12
deficiencies
✓ Muscle cramping due to magnesium deficiency
✓ An itchy rash due to B vitamin deficiency
✓ Arthritis and osteoporosis resulting from magnesium and calcium
deficiencies
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Symptoms of celiac disease, gluten intolerance, and gluten allergy are very
close to those of IBS. Abdominal pain and bloating, diarrhea, and constipation are mutually shared symptoms, but gas and stool that clears the house
with its odor and oily, mucus-filled, floating stools (with high fat content) are
unique to celiac disease. Some people can develop even more widespread
symptoms, such as tooth discoloration, joint pain, mouth ulceration, hypoglycemia, nosebleed, short stature, amenorrhea (skipped menstrual period),
infertility, miscarriage, and seizures.
In celiac disease, the most difficult symptoms to reconcile are the behavioral
changes. In children the range of emotions can be from complete withdrawal
to violent outbursts. Adults can experience depression. In Carolyn’s medical
practice, she’s witnessed the transformation of many people whose depression, melancholy, and exhaustion lifted after avoiding wheat for just one week.
Even a decade ago, the incidence of celiac disease was thought to be 1 in 5,000
people; now it’s increased to 1 in 100. How can this happen if celiac disease
is a genetic condition? The celiac gene comes from one or both parents. If
you have two defective genes, one from each of your parents, you’re sure
to develop celiac disease. Some researchers speculate that the increased
consumption of wheat gluten products may be causing celiac disease to
express itself in people who have only one defective gene, thus explaining the
increased incidence of this condition.
Eating gluten-free
In addition to wheat bran and germ, semolina flour, and couscous, among
others, you may be surprised to find out that food products such as binders
and fillers commonly found in processed meat; soy sauce; malt found in beer,
coffee, and cocoa mix; soft cheese; licorice; and cough drops contain gluten.
It may not be too hard to cut out some or all of the items, but what grains can
you eat on a gluten-free diet? The many tasty alternatives include quinoa, corn,
millet, rice, buckwheat, sorghum, amaranth, teff, wild rice, and Indian rice
grass. We include lots of recipes using some of these substitutes in Chapter 12.
If you’ve done some research and suspect that you have celiac disease, you
should not begin a gluten-free diet before you’re diagnosed by a doctor. As
soon as you avoid gluten, your intestines begin to heal, and the gliadin and
glutenin antibodies disappear. When you go for diagnosis testing, the results
won’t be accurate. Instead, avoid the biggest gluten offender, wheat, for one
week, keep up your food diary, and check to see if your symptoms are altered.
If they are, you can keep eating gluten grains until you have your blood test or
small intestine biopsy.
If you’re diagnosed with celiac disease, the prescribed treatment is avoidance
of wheat, rye, barley, and oats for the rest of your life. Removing the damaging
gluten from scraping and irritating your intestines allows the intestinal villi to
heal and stay vital and healthy for the proper absorption of nutrients.
Chapter 2: Finding Your Intestinal Triggers
Taking the gluten challenge
If you think you may still have difficulty with gluten but don’t suspect that
you have celiac disease and aren’t diagnosed with that condition, you may
have a gluten allergy and can undertake a gluten challenge much like the
dairy challenge explained in the earlier section “Taking the dairy challenge”
to determine whether gluten triggers your IBS symptoms.
Spend at least one week documenting your normal diet in your food diary, and
then eliminate wheat from your diet completely for two weeks. (We start with
wheat because it’s the most common of the gluten foods and the one that we’ve
found people to be most intolerant of.) Continue to chronicle your food intake
and your physical and emotional symptoms to reflect the change in your diet.
After two weeks, you may introduce wheat back into your diet, ideally in a
simple form — perhaps biscuits or pasta rather than yeast bread. Again, we
suggest that you conduct this wheat challenge on a weekend in case you
have an IBS reaction.
In Chapter 3, we talk about rotating your diet so you don’t eat the same foods
every day, and this story helps show you why. One of Carolyn’s patients
avoided wheat for two weeks and then challenged by eating some simple pancakes made with whole-wheat flour. She noted that her symptoms included
indigestion and heartburn, but she felt that was tolerable discomfort and not
IBS-related, so she continued to eat wheat. On the third day of reintroducing
wheat into her diet, she had a return of her IBS symptoms. When she only
eats wheat once or twice a week she has no symptoms of IBS.
Karen gives up wheat
Karen suspected that wheat was a trigger for
her IBS symptoms, which included bloating, so
she decided to try the challenge by avoiding
wheat and then reintroducing it into her diet.
Within a week of eliminating wheat from her diet,
Karen noticed a change in the way her intestines felt — the bloating seemed to be subsiding.
Heartened by this, she eliminated other gluten
foods and felt a further shift in her symptoms
accompanied by what seemed like her first
normal bowel movements in recent memory. For
two weeks, Karen was diligent in avoiding
gluten products, and then she was ready to
challenge the wheat. Unfortunately she did so at
a dinner party, deciding to snack on the crackers
offered as an appetizer. It wasn’t long before she
felt the gas collect in her intestines, and she found
that she was holding back uncomfortable flatulence. Karen had to excuse herself several times
to release the gas privately, and she eventually
cut her evening short. The next morning she
welcomed several gassy, mucosy bowel movements, confirming her intolerance to wheat.
Karen’s experience is very common, including
the way she began by eliminating wheat and
then removing all gluten foods. She found that
she could tolerate oats, barley, and rye with no
symptoms but continued her ban on wheat.
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Sugar as a Trigger Food
Sugar isn’t a food group, but you’d hardly know that given that the average
per-person consumption of sugar in America is about 140 pounds annually.
We’re talking about the refined sugar that has found its way into thousands
of food products to both sweeten and bulk up the product. Refined sugar is
linked inextricably with special occasions, parties, and just treating yourself to a sweet. Giving up sugar can seem tremendously difficult to anyone,
including people with IBS, but we encourage you to consider the effect that
sugar may be having on your GI system.
Refined sugar and IBS
SIBO (small intestine bacteria overgrowth) may be a newly found cause of IBS.
SIBO’s role in IBS is still being researched. In the medical worlds, the current
thinking is that the SIBO may be the culprit for a portion of IBS patients. For
those who have SIBO, the bacteria in the small intestine set upon carbohydrates, resulting in symptoms of gas, bloating, and diarrhea.
However, according to the clinical research of Dr. Heiko Santelmann, refined
sugar can also stimulate the growth of yeast in the intestines, which leads to
symptoms of IBS. Candida is a yeast that is naturally present in the human
body. Excessive sugar in your diet (among other causes) can cause the yeast
to multiply, leading to a number of health problems, from vaginal yeast infections to severe fatigue. And these yeast, when present in abnormally high
numbers, can cause strong cravings for sweet, starchy foods, thus perpetuating the problem. Chapter 18 gives you more information about yeast and how
to treat it.
Why eat sugar-free?
Sugar is a simple carbohydrate found naturally in many foods, including
fruits and grains. If the only sugar you consumed were in natural, whole
foods, your intestines would be able to cope. But the average American
diet is full of refined, nutrient-depleted foods and contains an average of 20
teaspoons of added, refined sugar every day. That’s twice the amount recommended by the United States Department of Agriculture (USDA), which
specifies 10 teaspoons, and four times the maximum Carolyn personally recommends to her patients.
Chapter 2: Finding Your Intestinal Triggers
So what’s wrong with refined sugar? Many things.
✓ Refined sugar compromises immune function. Two cans of soda, which
contain 24 teaspoons of sugar total, reduce the efficiency of white blood
cells by 92 percent — an effect that lasts up to five hours, according to
Kenneth Bock, M.D., an expert in nutritional and environmental health.
Because white blood cells are an integral part of your immune system, if
you happen to meet a nasty virus or bacteria within five hours of drinking
a few sodas, your immune system may be unable to fight off the invader.
✓ Refined sugar overworks the pancreas and adrenal glands as they
struggle to keep the blood sugar levels in balance. When you eat sugar,
it’s quickly absorbed into your bloodstream in the form of glucose. This
speedy absorption puts your pancreas into overdrive making insulin
(which carries glucose to your cells to be used for energy) to normalize
blood sugar levels. But the rapid release of insulin causes a sudden drop
in blood sugar. In reaction to the falling blood sugar, excess adrenal
cortisone is stimulated to raise blood sugar back to normal. A constantly
high intake of simple dietary sugar keeps this roller coaster going and
eventually overworks or “burns out” normal pancreas and adrenal function, leading to abnormal serotonin levels in the intestines, early menopause, adult-onset diabetes, hypoglycemia, and chronic fatigue.
✓ Processing sugarcane, or any whole food, strips it of most if not all of its
nutritional value; the refining process of sugar removes between 83 and
98 percent of its chromium, manganese, cobalt, copper, zinc, and magnesium. Ironically, the end product, refined sugar, is what you consume,
and the nutritious residues are discarded and generally fed to cattle.
✓ Because refined sugar is devoid of nutrients, the body must actually
draw from its nutrient reserves to metabolize it. When these storehouses are depleted, the body becomes unable to properly metabolize
fatty acids and cholesterol, leading to higher cholesterol and triglyceride levels. Drawing on the body’s nutrient reserves can also lead to
chronic mineral deficits, especially in magnesium (a mineral required
for more than 300 different enzyme activities) and chromium (a trace
element that regulates hormones such as insulin); magnesium and chromium deficiencies put you at risk for dozens of diseases, including constipation, depression, attention deficit disorder, and asthma.
We want you to read labels to understand the hidden foods in your diet, but
when it comes to sugar, you have to apply for a detective license to find the
hidden sugars in foods. You probably know the “-ose’s” (maltose, sucrose,
glucose, and fructose), but there are dozens more names for sugar that you’d
never suspect; check out Appendix D for a list of these aliases.
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Taking the sugar challenge
Eliminating refined sugar for two weeks further hones your skills at reading
food labels and hopefully introduces you to your kitchen to prepare food
from scratch (because refined sugar is everywhere in prefab food)! For example, ketchup contains more sugar than it does tomatoes.
Actually, this is the avoidance and challenge adventure that kids love most.
To help determine whether there is a dietary cause of hyperactivity, Carolyn
often tells parents to have their kids do an experiment to avoid sugar for one
week, then on Saturday, load up on candies and sugar treats to their hearts’
content. The kids love the idea of gorging on candy, but then on Sunday they
look and feel like they’re totally hungover. The kids get the message, and we
hope you will too. Do the experiment of avoiding sugar yourself for one or
two weeks, and then eat candy all day and see how you react. You can learn
a lot about your body this way. Remember that you should honestly record
your symptoms in your food diary — even if you don’t want to admit to them.
Of course, if you’re diabetic, we don’t recommend you undertake this
experiment.
Sugar substitutes and IBS
Sorbitol is a sugar alcohol that’s neither digested nor absorbed by the human
gut. Intact, it reaches the large intestine, where it is acted upon by gut bacteria and yeast, encouraging them to overgrow. Gas, bloating, intestinal
cramps, and diarrhea are the natural consequence.
Sorbitol is used as a sugar substitute in many confections — even those in
the health food section. However, sorbitol causes bloating, flatulence and
diarrhea — even at only 2 teaspoons consumed a day. If you have a magnifying glass when you read labels, you can sometimes spot the warning “Excess
consumption can have a laxative effect.” In fact, when we searched “sorbitol”
online, the third result that popped up was “How Sorbitol Causes Irritable
Bowel Syndrome.”
Sorbitol is found naturally in prunes and pears, explaining why these fruits
have a laxative effect. It’s even the principle ingredient of an OTC laxative
called Sorbilax. Chronic chewing of sorbitol-laced gum can cause chronic
diarrhea. Similar diarrhea label warnings should be on products containing
mannitol, maltitol, and xylitol.
If you decide to avoid sugar in all its forms, be aware that you’re changing how
you feed your intestinal yeast. Without sugar, yeast can die off in large numbers, and you may experience some symptoms as a result. Yeast can produce
Chapter 2: Finding Your Intestinal Triggers
up to 178 different toxins that are normally released as they die. These toxins
may cross the intestinal wall into the bloodstream and cause reactions that
can feel like allergic reactions. When greater numbers of yeast die off, you may
feel a little more tired, have a coated tongue, or even develop a skin rash.
Fructose as a Trigger Food
Fructose is a simple single sugar in the carbohydrate family. It’s found in
fruits; root vegetables, such as beets, sweet potatoes, parsnips, and onions;
honey; cane sugar; and high fructose corn syrup. Fructose actually requires
less digestion than white sugar (sucrose), which is a double sugar with equal
parts of glucose and fructose.
Is fructose healthier than sugar? Many people mistakenly believe that fructose
is a healthier sugar because one of its sources is fruit. The fact that it’s used in
many so-called “natural” foods also makes it seem benign. Although fructose
is naturally present in fruit, the fructose that’s added to many commercially
prepared foods is even more refined than plain white sugar.
Hereditary fructose intolerance is a genetic disease caused by lack of a particular enzyme that breaks down fructose. It’s a rare condition that only occurs
in about 1 in 10,000 people. What we’re talking about in terms of fructose as
an IBS trigger is fructose malabsorption, commonly referred to as fructose
intolerance, which occurs when absorptive cells in the intestinal lining don’t
accept and transport fructose into the bloodstream. The intestinal contents
become supersaturated with fructose, causing gas and bloating and providing food for intestinal bacteria and yeast. Fructose malabsorption is quite
common; according to www.foodintol.com, about 30 percent of the population has some level of sugar sensitivity, mostly to fructose.
Fructose and IBS
Fructose, just like its cousin, sucrose (table sugar), feeds intestinal bacteria
and yeast and can cause an imbalance in the number of organisms in the
intestines. Refer to the earlier section “Sugar as a Trigger Food” for an explanation of the biological problem of sugar in the gut.
Fructose from fresh fruit (sometimes referred to as fruit sugar) has the same
effect as fructose sweeteners, but fruit can have the added effect of irritation
due to the insoluble fiber in the skin of the fruit. But remember, fruit isn’t just
empty sugar — it also has the added benefit of vitamins, minerals, and fiber.
The goal here isn’t to get you to eliminate all fruit; we want you to be able to
identify whatever culprit is triggering your IBS.
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Prunes are well known and applauded for their laxative effect. In the last
generation, prunes were a staple in many households (including ours), and
we fondly remember our mother popping a prune or two to prevent constipation. Because of their laxative capabilities, prunes have suffered from a lot of
negative publicity; now, they’re often referred to as dried plums as a way to
wipe the slate clean of the negative connotations of the word prune.
In addition to prunes/plums, when eaten in considerable quantities, peaches,
figs, kiwi, pineapple, mango, and papaya have a laxative effect in most people.
However, for someone with gut sensitivity, it may not take much to cause irritation and increased bowel movements.
Eating fructose-free
Products containing added fructose number in the thousands but can be
identified by closely reading labels. Most of the fructose you encounter in
foods is in the form of high-fructose corn syrup (HFCS) or crystalline fructose,
which have nearly eclipsed sugar as the most consumed sweeteners in the
U.S. HFCS contains 55 percent fructose and 45 percent glucose. Crystalline
fructose is created by enriching corn syrup with fructose, making it 98 percent fructose.
In the past decade, researchers woke up to the fact that HFCS causes an
elevation in blood lipids and should be avoided. The American Diabetic
Association (ADA) used to include food products containing fructose in its
recommendations because fructose is absorbed more slowly into the bloodstream than table sugar. Now, however, the ADA warns diabetics to avoid
HFCS because of lipid elevation.
Eating or drinking 20 to 40 teaspoons of HFCS a day can overwhelm the
body’s ability to digest it so that it stays in the blood and elevates the blood
sugar. That sounds like a lot of sugar, but when you realize that one can of
soda contains about 10 teaspoons of sugar and that many people drink soda
more than water, it’s not hard to down the equivalent of a cup of sugar (48
teaspoons) a day.
Taking the fructose challenge
For a two-week period, avoid all fruit and fructose-containing products. If
you’ve determined that dairy and/or gluten are not an IBS challenge for you
(see the sections on each earlier in this chapter), you may choose to continue to eat them during your fructose challenge. Of course, if you reacted
Chapter 2: Finding Your Intestinal Triggers
to foods from those avoidance experiments, keep them out of your diet, too.
There’s no substitute for a piece of fruit, but you can use stevia, Just Like
Sugar, and maybe some honey, maple syrup, or a dash of xylitol instead of
fructose as a sweetener.
Keep a diary of your symptoms before and during the challenge, and see if
they improve during the two weeks you’re fructose-free. When the two weeks
is up and you challenge fruit, choose one that you would normally eat — don’t
pick a new exotic fruit you’ve never tried before. You want to measure your
reaction to your typical foods, so this isn’t the time to try out new things. Eat
several pieces of fruit and see how your body reacts. If that goes well and
you don’t have symptoms, try a bottle of fruit juice sweetened with HFCS and
assess your reaction.
Make sure that you write down all the symptoms that you notice — even if
they aren’t IBS-related. For example, Christine remembers avoiding fruits for
two weeks and then challenging by eating strawberries, which had just come
into season. Her reaction was itchy hives, which indicated an actual allergy
and not a digestive intolerance.
Fiber as a Trigger Food
Dietary fiber includes those parts of edible plants that your body can’t digest
or absorb. You need to digest protein, fats, and carbohydrates to build and
run your body, but you also need fiber that remains undigested in order to
act like a broom sweeping through the colon. Fiber helps keep you regular. It
also keeps colonic bacteria and yeast under control, lowers cholesterol and
blood sugar, and decreases the risk of hemorrhoids and diverticulitis. Soluble
fiber can actually decrease the risk and symptoms of IBS, which is why this
section focuses primarily on its less-friendly sibling, insoluble fiber.
There are two types of fiber:
✓ Soluble fiber dissolves in water. It forms a gel-like substance that is best
exemplified by psyllium powder in its pure form. You can take psyllium
powder for either IBS-D or IBS-C. Better-tasting soluble fiber foods are
peas, carrots, beans, apples, pears, citrus fruits, and barley.
✓ Insoluble fiber doesn’t dissolve in water. It creates bulk that helps promote the movement of matter through your GI tract. The main insoluble
fibers are whole-wheat flour, wheat bran, nuts, a variety of vegetables,
and the skins of some fruits.
The amount of each type of fiber varies in different plant foods.
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Part I: You Are What You Eat: Food and IBS
Insoluble fiber and IBS
Insoluble fiber can be an irritant for people with IBS because the rough edges
of the fibers don’t soften up in water and may irritate sensitive intestines. To
help soothe fiber-triggered IBS symptoms, you may eat some form of soluble
fiber with every meal to help soften the intestinal contents, or you may avoid
consuming insoluble fiber altogether by peeling tomatoes and apples before
eating them, for example.
In terms of insoluble fiber as a trigger of IBS symptoms, beans may cause you
a cacophony of gas if you have trouble digesting them. Soaking the beans
well before cooking removes the indigestible complex sugar flatus factors,
cleans the beans off well, and rehydrates them to allow them to cook faster.
Nuts and seeds contain insoluble fiber that may cause some intestinal scraping and digestion issues. You can overcome this problem by grinding and
blending these foods into butters and pâtés that are more soothing to the
intestines. We incorporate principles for combating the IBS-triggering capabilities of fiber in the recipes in Part II, and Appendix C shows you the fiber
contents (soluble and insoluble) of lots of common foods.
Journaling fiber foods
It’s impossible to eliminate all fiber foods in order to perform a fiber challenge to identify whether fiber is a trigger for your IBS, so we don’t ask you
to do it. Instead, you should pay close attention to your food diary to help
determine which of the fiber foods listed in Appendix C may be causing some
intestinal upset.
The connection between fiber foods and IBS symptoms is very individual and
personal. You may find that certain soluble fiber foods aren’t your friends and
certain insoluble fiber foods are. And a person with IBS-diarrhea may determine that his symptoms are triggered by the same type of food that causes
constipation in his friend who has IBS-constipation.
Chapter 3
Transitioning to an
IBS-Friendly Diet
In This Chapter
▶ Using your food diary to build your new diet
▶ Rotating foods and replacing triggers to avoid reactions
▶ Planning out a safe menu
▶ Keeping tabs on your improvement
▶ Looking at diet philosophies that may help
F
eeling like you have to change your diet beyond recognition can be
daunting, especially when so many of your favorite foods are now off
limits. Although you may have to make some food compromises, don’t feel
like you have nothing left to eat. This chapter makes easing into a good diet
effortless. It does come with some restrictions, such as avoiding food additives, synthetic sweeteners, MSG, caffeine, and alcohol, but we also suggest
plenty of friendly replacements for you to try. Appendix B offers additional
sensible trigger food substitutes. Just like dating, you may have to try out a
few before finding the perfect mate.
Changing your diet is a long-term plan and not an overnight quick fix. Go easy
on yourself as you experiment with new ways of cooking and eating. Ease into
the adjustments and remember that big changes like these take time, commitment, planning, and patience. You won’t wake up in the morning after reading
this book and have everything in place. But you will wake up with a new sense
that you have more control over your IBS than you thought. If your commitment falls by the wayside for a bit, that’s okay — just hop back on the wagon
and continue your journey towards a healthier diet.
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Part I: You Are What You Eat: Food and IBS
Eating for your type: The blood type diet
In the 1970’s, Naturopath Peter D’Adamo, ND,
came up with the theory that a person’s blood
type influenced what kind of diet she should
eat. Here are some of this diet’s highlights;
check out Chapter 5 for more information:
✓ O blood types need high amounts of animal
protein and fish in their diets. They have
problems digesting dairy and wheat and
may struggle with grains in general. They
can eat meat, fish, and olive oil freely and
eggs, nuts, seeds, certain vegetables (such
as spinach, sweet potatoes, and turnips)
and fruits in moderation.
✓ People with an A blood type can thrive
on a plant-based vegetarian diet but have
difficulty digesting red meat and dairy.
Their recommended foods are nuts, seeds,
beans, cereals, pasta, rice, fruits, and
vegetables.
✓ Those who have B blood types can eat a
varied diet, including grains, dairy, animal
protein, vegetables, and fruits. They don’t
usually digest nuts and seeds well and
should limit their carbs.
✓ AB blood types can eat a combination of
the foods recommended for blood groups
A and B. Their best bet is a primarily vegetarian diet with occasional meat, fish, and
dairy products.
Tracking Your Transition
with a Food Diary
Eating has evolved into a task most people do while focusing on something
else — chowing down on a TV dinner while engrossed in the tube, or draining
a latte during a skim of the morning paper. But what if you bring the attention
back to what you’re eating and how it affects your body? If you suffer from
frequent burping, heartburn, fatigue, headaches, or if your stools are loose
or hard, grab your food diary and do some detective work to see which foods
may be causing those reactions.
Chapter 2 gives you more detailed instructions for creating a food diary,
which is basically any sort of note-taking system you use to record everything you eat, when you eat it, and what if any symptoms and/or emotions
you notice in conjunction with that eating. A food diary is an important part
of the diet transition process for a few reasons:
✓ It helps you keep track of what you eat. You may be surprised by the
number of snacks or sips that you indulge in throughout the day that
may not quite adhere to your transition plan. If it goes in your mouth,
it goes in your food diary, including grabbing a few French fries from the
bottom of the bag or finishing off the milkshake your daughter left behind.
Chapter 3: Transitioning to an IBS-Friendly Diet
✓ It helps you keep track of how you feel both physically and emotionally after you eat certain foods. When a pizza is staring at you from your
kitchen counter, you can easily forget the fact that the pizza you had four
weeks ago sent you straight to the bathroom or messed with your streak
of successive bowel movements, making you feel embarrassed and guilty.
When you write what you’ve eaten and how you felt physically and emotionally, you have it there in your own writing and can reinforce why you
want to transition away from those foods. Of course, you have to actually
refer to your food diary and heed your own warnings!
✓ It helps you monitor your results over time. You may notice that wheat
made you feel bloated and gassy when you first introduced it back into
your diet four months ago. When you try another introduction, you may
notice that you feel gassy but not bloated. It’s a great way to see that
you’re making progress through this process.
If you feel like you don’t have time to sit down and write in a food diary, use
the memo function of your cellphone. Depending on your phone, you may
be able to download the information into your computer and even blog it if
you want!
Some of our IBS clients have a degree of sensitivity to all five trigger foods
covered Chapter 2, and as a result, they’ve chosen to avoid them all for a
period of one to three months. Using food substitution lists like the one in
Appendix B, these clients have been able to enjoy a varied and healthy diet
while healing their intestines.
Eating for your constitution: The Ayurvedic doshas
In Ayurvedic Medicine, the three doshas or constitutions (Vata, Pitta, and Kapha) are identified
according to details about body type. According
to this ancient medical tradition, eating foods
that correspond to your dosha balances your
body and improves your health. The following
list gives you the highlights of each constitution’s recommended diet; flip to Chapter 5 for
more details about doshas.
✓ Vata: Vatas should avoid sugar, alcohol,
and drugs, as well as and cold, raw, bitter,
pungent, or astringent food and drinks, as
well as raw foods. Recommended foods are
those in the sweet (but not sugary), salty,
and sour categories, along with warming
spices and cooked foods.
✓ Pitta: Pittas respond best to regular meals
of cooling foods like oatmeal, basmati rice,
sweet fruits, cottage cheese, and mint tea.
They should avoid spicy, sour, salty, and
pungent foods and focus on sweet, bitter
and astringent foods. Raw is better than
cooked, with a minimal amount of oil.
✓ Kapha: The best foods for Kaphas are
astringent, bitter, and pungent; less desirable options include sweet, sour, and salty
foods. Food should be cooked with a small
amount of oil.
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Part I: You Are What You Eat: Food and IBS
Rotating Your Way to Health
We mention in Chapter 2 that most nutritionists recommend a three-day rotation for people with food allergies or sensitivities. Some food groups create
more sensitivity as they build up in your system, so you should only eat them
every few days; within 72 hours, most foods have cleared the digestive tract,
and if you don’t eat the same food within that time you most likely won’t
accumulate an allergy load.
Dairy and wheat are two examples of foods likely to cause such sensitivity.
You may be able to eat yogurt once a week, but make sure it’s plain, organic,
and low-fat (if you have problems digesting fat). Rotate wheat into your diet
once or twice a week so you don’t build up a reaction to it or feed yeast and
bacteria in your gut. On the off days, try another grains like quinoa, rice, or
any of the other grain products in Chapter 12 that break down into glucose at
a slower rate than wheat and therefore don’t feed yeast as readily.
Here’s an example of a three-day rotation using different grains and dairy
substitutes each day; these combinations are random, so you can mix and
match the components however you want:
✓ Day 1: Grain: Rice cereal for breakfast and rice pasta in a main meal.
Dairy substitute: Rice milk
✓ Day 2: Grain: Millet puffed cereal for breakfast and cooked millet as part
of a main meal. Dairy substitute: Almond milk
✓ Day 3: Grain: Oatmeal cereal for breakfast and quinoa as part of a main
meal. Dairy substitute: Soy milk or hemp milk
When you eat a rotation-only food, write the date on the food box or in your
food diary so you don’t forget and eat it again too soon.
Use the rotation rationale for your whole diet and try not to eat the same
thing every day or even two days in a row. That way, you have much less
chance of building up a sensitivity to it even if it’s not especially prone to
causing problems.
Substituting Trigger Foods
The concept of food substitution is actually the basis of a good IBS diet. This
book assumes that certain foods in your current diet have something to do
with your IBS symptoms and that you therefore need to get them out of your
kitchen and replace them with foods that are IBS-friendly. (We’re not talking
about substituting plain potato chips for your sour cream potato chips but
rather substituting something like baked rice crackers for potato chips.)
Chapter 3: Transitioning to an IBS-Friendly Diet
Go through your food diary and notice what foods have left you feeling full
of IBS. No matter what you’ve been eating that’s been aggravating your IBS,
you can find healthier options; we list many in Appendix B. Granted, the IBSfriendly substitutions may not be as creamy, crunchy, rich, or sugary as your
current faves, but they can help fend off feelings of deprivation as you make
this diet transition. The more friendly foods you substitute into your diet, the
more likely you’ll feel relief from some of your symptoms.
Table 3-1 uses a food chart to show you how you can transition your diet.
We’re making a lot of assumptions in this section about your diet, so just look
upon this table as a vast generalization about the diets that most Americans
are eating. The substitution lists in Appendix B are more extensive, but here
we want to give you a broad overview of your diet at a glance.
Table 3-1
Glancing at the IBS Transition Diet
Present Diet
Transition Diet
Processed cold cuts, hot dogs
Antibiotic-free meat
Fried fish, farm-raised fish
Wild salmon, shellfish
Pork
Free-range chicken, grass-fed lamb
and beef
Canned beans with sugar, tofu
Soaked beans, lentils, canned organic
beans, tempeh
Sugar, molasses, candy, chocolate,
maple syrup, honey
Stevia, xylitol, Just Like Sugar
Milk, cheese, cream, coffee creamer
Nut milks (rice, almond, hazelnut),
yogurt, soy cheese, rice cheese
Butter
Ghee
Fruit, fruit juices
Vegetables
Coffee, black tea, soda
Grain coffee, organic herbal teas,
green tea
Diet drinks, alcohol
Mineral, spring, or filtered water
Hydrogenated oils
Organic butter, coconut oil
Light olive oil, lard
Extra-virgin olive oil, coconut oil
Genetically modified corn oil, canola
oil, vegetable oil
Sesame oil, extra-virgin olive oil
Products made with refined white flour
100 percent sprouted-grain breads
(such as Essene bread, Ezekiel bread,
and manna), gluten- and yeast-free
bread, miracle noodles
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Part I: You Are What You Eat: Food and IBS
Here’s the lowdown on why we recommend these swaps:
✓ Processed cold cuts and hot dogs are full of fat and additives. Replacing
them with antibiotic-free meat (ideally grass-fed beef and lamb and
free-range chicken) helps prevent yeast overgrowth and antibiotic resistance (see Chapter 18). (We shy away from pork because it may contain
parasites if not cooked properly.) On the fish front, farm-raised fish
absorb the antibiotics, colorings, and chemicals used in their hatcheries. Wild salmon doesn’t have this problem, and it has less mercury than
other fish.
✓ Commercial canned beans are often sweetened and have many additives. Indulge in organic kidney, pinto, black, garbanzo, and adzuki
beans when the only other ingredients are water and maybe some
seaweed. Tofu is a non-fermented soy product that is hard to digest, so
replace it with fermented soybean tempeh.
✓ Stevia, xylitol, and Just Like Sugar are allowed in the IBS diet; if you’re
avoiding alcohol sugars like xylitol, you can stick with stevia and Just
Like Sugar.
✓ The lactose sugar in dairy feeds bacteria and yeast in the intestines. You
can substitute with nut milk and rice and soy cheese and still use plain,
organic yogurt. Remember: A good yogurt contains little to no lactose
because its bacteria have eaten it all. Butter has much less lactose than
the dairy it came from but you can make it even IBS-friendlier by creating ghee (butter without the milk protein casein). You can find a recipe
for ghee in Chapter 6.
✓ Fruit and especially fruit juices have loads of fruit sugar that yeast and
bacteria love. If you have a yeast overgrowth (see Chapter 18), excessive
fruit may cause a problem; limit yourself to two pieces of fruit a day and
avoid fruit juice. Vegetable juices are your transition substitution.
✓ Coffee, black tea, and soda raise your blood sugar and overly stimulate
the adrenal glands, which can activate your intestines. Diet drinks and
alcohol are out of the running as well. “Diet” is more of a marketing
slogan than it is an actual health benefit. Diet drinks have no calories,
but they often contain artificial sweeteners; the most common one is
aspartame, a chemical made up of methanol (wood alcohol) and two
neurostimulatory amino acids. European studies show that aspartame
can cause widespread side effects, including obesity and bowel problems. Alcohol contributes to yeast overgrowth and is damaging to the
liver. The substitutions are herb teas and water flavored with essential
fruit and herb oils like citrus, raspberry, and especially peppermint,
which are soothing for the intestines.
Stevia comes in various flavors to naturally sweeten and flavor water at
the same time.
Chapter 3: Transitioning to an IBS-Friendly Diet
✓ Hydrogenated oils can be irritating to the intestines and also your heart,
but butter, ghee, and coconut oil are better alternatives. Light olive
oil and lard aren’t as healthy as extra-virgin olive oil and coconut oil.
Genetically modified products consistently show digestive problems in
test animals, so sub genetically modified corn and canola oil, as well as
vegetable oil, with sesame oil and extra-virgin olive oil.
✓ Refined white flour products (such as bread, crackers, bagels, tortillas, pizza, cookies, cakes, muffins, pasta, pretzels, and Danish) usually
contain yeast-growing sugar and bowel-irritating hydrogenated oil.
100-percent sprouted-grain breads (breads made from grains that have
germinated) are better for IBS because the grains are not processed into
flour, which breaks down quickly into glucose, and the sprouting makes
them more easily digstible.
Miracle noodles may be a miracle substitution for people with IBS, especially IBS-C. The noodles are made from glucomannan, a water-soluble
plant fiber. Medical studies confirm that their high soluble-fiber content
creates bulky stool to relieve constipation; they should also be a relief to
IBS-D sufferers because their fiber soothes the gut. Manufacturers claim
that miracle noodles have zero carbs and calories and are gluten- and
wheat-free. They’re rather tasteless on their own, but they can take on
the flavors of any sauce or soup.
Finding possible cheese solutions
The Specific Carbohydrate Diet (SCD) allows non-lactose dairy that you may
be able to tolerate, but only you can know that for sure. The following list
shows you the cheeses the SCD has deemed legal for free and occasional use,
as well as those marked as always illegal. If you’ve avoided diary for 2 weeks,
you may want to try one of the legal cheeses.
✓ Cheeses approved for free SCD use: Brick cheese, cheddar, Colby, drycurd cottage cheese, Gruyère, havarti, Manchego, Provolone, and Swiss
✓ Cheeses approved for occasional SCD use: Asiago, blue, brie,
Camembert, Edam, feta (after six months of symptom improvement),
Gorgonzola, Gouda, Limburger, Monterey Jack, Muenster, Parmesan,
Port du Salut, Romano, Roquefort, and Stilton
✓ Cheeses identified as illegal for the SCD: Chevre, cottage cheese, cream
cheese, gjetost, mozzarella, Neufchâtel, primost, processed cheeses,
ricotta, and Tofutti
You can read more about the SCD and its potential IBS advantages in the
“Benefiting from the Specific Carbohydrate Diet (SCD)” section later in this
chapter.
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Part I: You Are What You Eat: Food and IBS
All a matter of tastes
Some diet theories (such as Ayurvedic and
Chinese medicines — see the sidebars in this
chapter) rely on certain tastes of foods to better
balance a person’s system. Here are some
examples of each taste category so that you
know what you’re looking for when someone
tells you you’d benefit from pungent food:
✓ Astringent: Pomegranate, beans, lentils,
cherry, foods rich in tannins (bitter plant
substances that can shrink proteins), turmeric, cruciferous vegetables such as
cauliflower and cabbage, and cilantro
✓ Bitter: Coffee, aloe, salad greens (such as
arugula and dandelion leaf), hops, lettuce,
radish leaf, vinegar, many dark leafy greens,
turmeric, fenugreek, and bitter gourd
✓ Sour: Lemon, lime, grapefruit, pear, plum,
mango, many unripe fruits, yogurt, vinegar,
cheese, all foods produced by fermentation,
pomegranate seeds, and tamarind
✓ Salty: Sea salt, rock salt, kelp, salty pretzels, and pickles
✓ Sweet: Bread, rice, milk, butter, ghee,
sweet cream, honey, raw sugar, ripe fruits,
and chestnut
✓ Pungent: Green onion, chive, clove, parsley,
coriander, peppers, onion, radish, garlic,
ginger, black pepper, mustard, radish, and
white daikon.
Being savvy about synthetics
Food additives come in many forms and have many useful jobs, but they’re
derived from chemicals that your body simply isn’t meant to digest easily.
Many people find this fact surprising, assuming that the government wouldn’t
allow manufacturers to use an additive if it were unsafe or even bad for them.
But just because an additive is approved for human consumption by government agencies doesn’t mean it’s been approved by your unique digestive
system — you may simply be someone who can’t digest certain additives.
We suggest watching out for and even avoiding the following kinds of food
additives to reduce the impact to your gastrointestinal tract (GIT):
✓ Anti-caking agents
✓ Antioxidant preservatives
✓ Artificial sweeteners
✓ Colors
✓ Emulsifiers
✓ Food acids
Chapter 3: Transitioning to an IBS-Friendly Diet
✓ Flavors
✓ Flavor enhancers
✓ Glazing agents
✓ Humectants
✓ Preservatives
✓ Stabilizers
✓ Thickeners
Most people eat food additives every day and don’t even blink an eyelash.
They aren’t foods, they aren’t the body’s normal building blocks, and they
don’t help metabolism. In the name of protecting freshness, additives can
extend the shelf life of foods for years — you may have heard of the experiments that observe sealed jars of various foods for months or years — but
you have to wonder what those foods and chemicals are really doing inside
your body.
Mapping Your Weekly Meal Plan
Earlier in this chapter, we discuss rotating foods and substituting safe foods
for your triggers. If you have your safe list of foods, you can start to map your
weekly meal plan. (For help compiling a safe food list, head to Chapter 2.)
For the first five days, build your daily menus around five of your safe proteins (one per day). See “Planning a menu first” later in this chapter for more
advice on menu-building.
On the sixth day, test something that you normally don’t eat and then on the
seventh day try a modified fast — a detox day — that helps your body rest
and even clears out any reactions from your day-six test. To make about six
quarts of the detox drink, combine the following ingredients:
✓ 6 quarts of water
✓ Juice of four lemons
✓ 1⁄8 teaspoon of cayenne
✓ The contents of six 500 milligram ginger capsules, or 1 level teaspoon
of ginger powder, or 3 inches of raw ginger run through a garlic press
or juicer
✓ 2 tablespoons maple syrup, agave, or blackstrap molasses
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Part I: You Are What You Eat: Food and IBS
If you’re on medications and have other conditions besides IBS, if you’re run
down, have weight loss, or other medical symptoms, check with your doctor
before doing a detox day. After you’re clear to undertake this adventure,
drink five to six quarts of the detox mixture copiously throughout the day.
You may be surprised that you have fewer symptoms of IBS as you proceed
through the day. We suggest that your detox day fall on a weekend in case
you experience any side effects (such as headache, stomach rumbling, or
feeling generally icky and like you need to stay close to the bathroom). These
side effects are generally greater for longer, five-to-seven-day detox cleanses,
but you may experience some effects on a one-day detox.
You can also use the drink as a morning elixir (although not five to six quarts
of it) to transition into your new IBS diet — in fact, we called the drink the
Morning Elixir in IBS For Dummies (Wiley).
Building your basic recipe list
Part II provides recipes for you to sort and sample using your safe food list as
a guide, and you may have other resources as well. As you experiment with
recipes, think about how you can mix and match them to create meals.
Go ahead and mark off recipes you know you absolutely can’t have, but think
about revisiting them in a month or two as your symptoms improve.
Planning a menu first
To get the most out of your meal planning and shopping, grab your recipe
list (see the preceding section) and figure out what you can and want to eat
for the next few days. Say you can eat chicken, beef, tuna, eggs, and almonds
with no problems. These five protein foods will form the structural base
of your diet. If you’re a vegetarian, your choices are more limited, but they
may include beans and grains, nuts and seeds, eggs (unless you’re vegan, of
course), and fermented soy. With five protein foods, you have a protein base
for each of the next five days and can choose appropriate recipes from your
arsenal (and add their ingredients to your shopping list if necessary).
If you know what you’re planning later in the week, and have the ingredients
on hand then you may be able to do some extra cooking on a day you’re feeling good.
Some days and even weeks, planning a day ahead makes no sense because
your symptoms are fluctuating so much. The best plan to have is to have the
ingredients and foods already in your house so when you feel like you can eat,
you’re prepared.
Chapter 3: Transitioning to an IBS-Friendly Diet
Shopping for success
Whether you shop online or in co-ops, markets, supermarkets, or buying
clubs, always take your trusty shopping list and your safe food list (and
stick to them). You’re likely getting more groceries than before you had IBS
(because you’re cooking more), and you may be buying for a whole IBS-free
family, so the trip can get pretty harried pretty fast if you’re not prepared.
If certain family members don’t have a lot of patience in grocery stores or markets, drag them along on your shopping adventures. If you normally shop for
people in your family who don’t have IBS, ask them to shop for their own food
as often as possible. That takes some of the pressure off you and it may give
them the freedom to grab some snacks that you wouldn’t think to buy. Just make
them promise to store those foods out of your reach so they don’t tempt you.
Reading food labels
Bring out the magnifying glass. Reading the labels on the food already in your
house isn’t enough — you can’t support your IBS unless you read the labels
of every food you buy to make sure you know what you’re eating. Appendix
D gives you a hand with this task by showing you some foods and ingredients
that may be hiding triggers.
If a product that you buy regularly suddenly has a change in its packaging, check
the ingredient list to see whether it’s undergone an ingredient change as well.
If you have a child who has IBS, have her learn to read labels so she can be
on the lookout for her own safe foods. Of course, bringing kids to the store
and helping them learn about product ingredients adds some time to your
shopping trip, but after a couple of these outings, the little shoppers become
more invested in their own diets.
Being Patient with Results:
Charting Your Numbers
Carolyn often tells her clients that a healing program barely registers in your
consciousness when you only feel 49 percent better, but when you’re 51
percent better, a light bulb suddenly goes on. You’re finally over the great
divide and are on your way to health. Keeping a food diary helps you see the
progress you’re making, and Figure 3-1 gives you a survey to help track the
improvement in your symptoms.
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Part I: You Are What You Eat: Food and IBS
Use this survey to register your symptoms on a scale of zero to ten, with zero
meaning no symptoms and ten meaning they’re so bad you’re writing from
your hospital bed. The key helps you to determine if your symptoms are
viral, bacteria, fungal, or parasitic. Print 12 of these pages and use one per
month. Don’t peek at last month’s when you complete each new form — we
guarantee you’ll be amazed that some of your symptoms are lessening and
you didn’t even notice. Doing this simple exercise helps validate what you’re
doing and also helps keep you on the highway to health.
Date:
Scoring: Enter 1 for very mild symptoms and 10 for very severe symptoms; leave blank for
no symptoms
Key: V = Virus, B = Bacteria, F = Fungus/Candida, P = Parasites, T = Thyroid, L = Lyme disease
Symptom
Figure 3-1:
Symptom
survey.
Severity
Symptom
V-Dark circles
under eyes
V-Flu like symptoms
V-Muscle aches
and pains
V-Swollen glands
V-Shortness of
breath
V-Muscle weakness
and exhaustion
V-Numbness/
tingling/burning of
extremities
V-Cloudy/burning/
tearing eyes
V-Hair loss
V-Vertigo
V-Metallic body
odor
V-Feeling of
uselessness
B-Cough/lung
infection
B-Sinus trouble
B-Sore throat
B-Bladder infection
B-Fever
B-Craving
bread/carbs
F-Craving
sugar/alcohol
F-Postnasel drip
F-White-coated
tongue
F-Symptoms worsen
with damp weather
F-Dry/burning/
metallic mouth
F-Ear pain/itching
F-Burning urination
F-Athlete’s foot/nail
fungus
F-Vaginal or penile
itching/burning
F-Rashes/skin
breakouts
Severity
Chapter 3: Transitioning to an IBS-Friendly Diet
Symptom
Severity
Symptom
F-Sensitivity to
tobacco smoke
F-Sensitivity to
chemical and
perfume smells
F-Yeasty body odor
F-Confusion/poor
concentration
P-Gas that feels
stuck
P-Pain in upper
abdomen
P-Incomplete bowel
movement
P-Pain in lower
abdomen
P-Ravenous hunger
P-Worse symptoms
at night
P-Swollen/sore
breasts
P-Night sweats
P-Melancholy/sense
of impending doom
P-Weight loss
F&P-Air Hunger
(can’t get enough air)
F&P-Allergies
F&P-Joint pain
F&P-Constipation/
diarrhea
F&P-Anxiety
F&P-Abdominal
gas/bloating
F&P-Weight gain
F&P-Fatigue
F&P-Drowsiness
F&P-Puffy
hands/feet
F&P-PMS
F&P-Hot flashes
F&P-Panic attacks
T-Hatband headache
T-Thinning eyebrows
T-Cold hands/feet
T-Below-normal
body temperature
T-Disinterest,
inability to cope
T&P-Insomnia
T&P-Trouble waking
L-Arthritic pains that
move and radiate
L-Lack of balance
L-Muscle spasms/
twitches
L-Numb/tingling/
burning skin
L-Feeling spacey
L-Violent temper
Subtotal:
Severity
Total:
© Dr. Carolyn Dean
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Eating for your constitution: The Chinese elements
Chinese medicine bases diet on the five element theory of body type, with a specific food
taste assigned to each. The Chinese are quick
to acknowledge that you need to eat a balance of all the tastes, but if you’re a particular
elemental type you can emphasize one taste
to benefit the body. You can read more about
the five elements in Chapter 5; for more on the
tastes, check out the “All a matter of tastes”
sidebar in this chapter.
✓ Fire: Bitter helps stimulate beneficial juices
in the small intestine, the most important
organ for Fire types.
✓ Wood: Sour is the predominant taste that
can help balance the liver and gallbladder
symptoms that Wood types may be prone to.
✓ Water: Salty foods aid the balance of water
in the body for the Water type.
✓ Earth: Sweet is the taste that soothes the
stomach, the main organ that needs to be
balanced in Earth types.
✓ Metal: Pungent foods aid balance in a
Metal’s large intestine, and they have a lot
of antifungal properties.
Considering Common Diet Solutions
The diets we surveyed to develop recipes for IBS run the gamut of meat and
potatoes to Raw. We have no prejudices, and we don’t make our diet advice
into a religion. We simply want to give you information about the diets you
may be less familiar with and our reasons for featuring them in this book.
One size shoe doesn’t fit everyone, so why should one diet? Individualize your
own diet by keeping a food diary and mixing and matching what works for you.
Benefiting from the Specific
Carbohydrate Diet (SCD)
Carolyn had the great fortune of knowing Elaine Gottschall, SCD groundbreaker, before the latter passed away in 2005. Elaine became a hero to
many people suffering bowel disorders when she discovered the nutritional
research of Dr. Sidney Haas and implemented his diet to heal her young
daughter of ulcerative colitis. Elaine’s Breaking The Vicious Cycle: Intestinal
Health Through Diet (Kirkton Press) is the definitive book on the SCD.
The SCD is a diet for Crohn’s disease, colitis, IBS, and other intestinal conditions. The premise underlying the SCD is that certain bacteria (the ones that
produce disease) and yeast overgrow to such an extent that they spread
their byproducts, which become toxins in the intestines that cause irritation and are absorbed in the blood stream, disrupting the immune system.
Chapter 3: Transitioning to an IBS-Friendly Diet
The overgrowth also interferes with the natural balance of good bacteria in
the intestines, and masses of yeast and bacteria cause abnormal food fermentation. The foods these bad guys most often go after are double sugars
(fructose, sucrose, and lactose) as well as carbohydrates in grains and some
starchy vegetables.
SCD belief maintains that yeast alone or bacteria alone don’t cause bowel
symptoms. Rather, bacteria and yeast are partners in crime, living together in
groups and helping each other survive. In fact, research shows that a bacterial
toxin called LPS transforms yeast into a harmful pathogen.
The SCD does not completely omit any one food group and consists of most
vegetables, nuts, some fruit, lactose-free dairy, meat, fish, poultry, and eggs.
The diet relies on nut meal rather than flour to make bread and cookies.
Though the SCD may appear to be restrictive, you may be amazed at how
healthy and tasty the SCD-friendly recipes in Part II are.
In the vast clinical experience of Dr. Ronald Hoffman (a colleague of
Carolyn’s), he has found that “patients with IBD often note significant
improvement in their symptoms within three weeks of starting the Gottschall
diet. By twelve weeks, the majority are recovering definitively.”
An SCD success story
Here’s an email to Carolyn from Cathy, a 39-yearold U.K. mother of three children under six, who
has been on the SCD for 23 days for her ulcerative colitis. Though ulcerative colitis and IBS
are different conditions, Cathy’s triumph shows
how the SCD can improve not only digestive
symptoms but also the psychological strain that
can come with bowel conditions:
I just wanted to update you on my situation
as I don’t want to just be in touch when the
news is bad! After a grueling beginning
week to the SCD diet (I got much worse and
was a bit worried but stuck it out), gradually
the blood stopped in week two and next the
watery (10 times a day) stool stopped by the
end of the week. I am now eating a good
many foods on the allowed list and feeling
very well. I made sure not to try anything
else at the same time so I would be sure
what was having an effect. I have checked
that all my supplements are SCD safe, so
have stayed on these. I feel really well and
so happy to be eating. I just wanted to let
you know how shockingly quickly things
began to improve for me on the SCD. I
have never had such quick results without
special meds or herbal treatments — just
FOOD this time! I love the foods and have
made many delicious things. I know the diet
states it is often a long road with bumps in
the first two years but I am feeling very positive about this being the right thing for me.
Thank you for all your help and advice — I
will keep updating you so I can be a part of
your data collecting! All the best, Cathy
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Although the SCD tends to focus more on helping folks with IBD (inflammatory
bowel disease) than it does those with IBS, we still want to do our small part to
introduce the IBS community to the potential benefits of an SCD program.
The creators of the Web site www.pecanbread.com/ibs have designed it
specifically to help readers of IBS Cookbook For Dummies (Wiley) find more
information about the diet and its supporting research.
Eating Raw for IBS
The Raw food movement is the new vegetarianism with a big enzyme kick.
Every food has its own digestive enzymes that help it decompose. When you
eat food that still contains living enzymes, you use fewer of our own digestive enzymes to break down food into digestible bits. This shift means fewer
digestive upsets, better absorption of food, and fewer undigested food bits
leftover to feed yeast and bacteria.
If you take antacids, don’t eat enough protein, and drink a lot of fluids with
your meal, you suppress your own ability to digest foods, and no amount of
Raw eating is going to make up for that. Antacids neutralize stomach acid, lack
of protein makes that acid difficult to produce, and fluids dilute the acid.
Heat destroys the food’s enzymes, so you kill them when you cook food
above the magic temperature of 120 degrees Fahrenheit. Raw foodists also
contend that applying high-temperature heat to food damages vitamins and
changes protein and fats into forms that are more difficult to digest.
We’re talking specifically about the Raw food movement here. You can find
many forms of raw cuisine, including eating raw meat and of course sushi. We
don’t advocate that IBS sufferers eat raw fish because sushi presents its own
digestive and parasitic challenges.
Raw is an important culinary style to explore because it relies on unprocessed food straight from the farm. Most Raw food chefs recommend organic
ingredients, which we encourage you to use whenever you can. Raw food
retains the rich and exotic tastes that your body craves and doesn’t require
heavy spices and sweeteners that can upset the digestive system or irritate
the intestines. Eating Raw also allows you to focus on foods high in magnesium, such as nuts, seeds, and deep leafy green vegetables; we discuss the
benefits of magnesium in Chapter 1. Plus, you may be surprised how quickly
you can prepare a raw meal and how little cleanup it requires.
Some people think they can’t eat Raw because raw foods trigger IBS. Nothing
could be further from the truth. Raw gets a bad rap because folks with sensitive
Chapter 3: Transitioning to an IBS-Friendly Diet
guts can also have issues with their digestive enzymes, with not chewing food
properly, and with drinking too much liquid with meals. The Raw recipes in
Part II use preparation techniques that emphasize soluble fiber and minimize
insoluble fiber minimized. We also flag some of the salads as being for folks
who know they can handle veggies well.
Nuts and seeds also have something of a bad reputation in the IBS literature
because their tiny shards can irritate the gut if you don’t chew them completely. Underchewing nuts and seeds causes them to miss an essential stage
of digestion, which is why you may see those shards in the toilet when you
have a bowel movement.
Soaking nuts and seeds (as well as lentils and legumes) helps improve your
ability to absorb their minerals. Check out the Soaking Nuts and Seeds recipe
in Chapter 8 for instructions on soaking nuts and seeds.
Don’t let the nuts and seeds stop you from trying our Raw recipes in Part II —
we blend the offending ingredients to a creamy consistency that is as soothing
as it is delicious and healthy.
Getting the most out of vegetarianism
Vegetarian staples like vegetables and grains get little respect in the IBS diet
world because they have all that roughage (insoluble fiber). Even the word
roughage is like scratching your fingernails on a chalkboard to someone with
a sensitive gut. Unfortunately, committed vegetarians with IBS tend to live in
a world of wheat pasta and white rice, only dabbling in vegetables that are
overcooked and unappetizing. Such a bland diet may keep your IBS under
some control, but it’s hardly healthy in the long run.
Juicing is one IBS-friendly way to enjoy a vegetarian diet. Throwing away the
fiber of fruits and vegetables and drinking all the nutrient-filled juice is very
healthy for the intestines and lessens the chances of irritation. Chapter 8 is
all about IBS drinks and juices.
Another safe way to get your vegetables is to make a salad and then blend it
into a green pudding. We can hear the blechs from here, but give it a try —
you may fall in love with blended salads. If that’s not going to work, you can
find lots of organic green powders on the market that you shake or blend into
a green smoothie.
Vegetarians can benefit from the reasoning and recipes in the Raw diet (see
the preceding section) because they incorporate blended nuts and seeds (so
the fiber is broken down). Nuts and seeds provide an exceptional source of
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protein. For example, 1 cup of almonds has the same amount of protein as 4
ounces of meat.
Looking at organic eating
Eating organic (choosing foods grown without chemical pesticides, insecticides, and herbicides) is becoming more popular and affordable. An organic
diet assures that your intestines aren’t receiving or having to digest any
of those unwanted chemicals that may trigger your symptoms. U.S First
Lady Michelle Obama sparked great interest when she planted an organic
garden on the White House lawn in March of 2009. Not to be outdone, the
next month the U.S. Department of Agriculture released plans for an organic
People’s Garden on the Washington Mall.
According to the Environmental Working Group (www.ewg.org), some fruits
and vegetables soak up more pesticides than others:
✓ Pesticide-heavy: Only buy these fruits and veggies organic if possible:
Apples, bell peppers, carrots, celery, cherries, grapes, kale, lettuce, nectarines, peaches, pears, and strawberries.
✓ Lower-pesticide: These options have fewer pesticides and toxins, but
you should still try to get organic versions when you can: Asparagus,
avocados, broccoli, cabbages, sweet corn, eggplants, kiwis, mangoes,
onions, sweet peas, papayas, pineapples, sweet potatoes, tomatoes, and
watermelons.
Chapter 4
Stocking Your Kitchen
to Support Your Diet
In This Chapter
▶ Kicking your unsafe food to the curb
▶ Filling your kitchen with IBS-friendly substitutes
▶ Making your kitchen work for you
Y
ou’re sitting at home when your stomach growls to tell you that you
need a meal or snack. What are the first things that come to mind?
✓ I wonder what to eat from the assortment of tasty, healthy treats in my
kitchen.
✓ I wonder whether I have any applesauce left.
✓ When is the last time I went grocery shopping?
✓ I hate that I don’t have choices.
✓ Did I see something move in the fridge?
✓ I’m so hungry I don’t care what I grab.
Read the first bullet again and notice your thoughts. You may be mumbling
“Yeah, right — who has the time?” But most people discover that the mere
thought of a well-stocked kitchen is a relief. The well-planned kitchen is a
good friend of a healthy colon.
Now read the final bullet again. How often do you just grab food to fill space
in your stomach? How does your body feel when you’re so hungry that you
don’t care what you eat? Feeling like you have no food choices makes the
stress of IBS even worse, especially when you feel like you have no safe food
in the house. And choices are important when you’re dealing with IBS. When
you have been relieved of the choice of when you relieve yourself, you want
to increase the control and choice you have in other areas of your life.
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Part I: You Are What You Eat: Food and IBS
In this chapter, we help you get your kitchen, shopping, and cooking habits in
shape to support your IBS challenges. Lots of our clients report feeling fewer
symptoms and IBS attacks when they take charge of their kitchens.
Getting Rid of the Junk in
Your Pantry and Freezer
Before you can stock your kitchen, you have to unstock it to get rid of the
things that are unhealthy for you. When you’re hungry, you may be tempted
to eat whatever is in front of you even if you know you’ll pay tomorrow, so
the solution is simply not to have bad foods in front of you (or next to you, or
stashed behind the toaster).
In Chapter 1, we discuss your gastrointestinal tract’s (GIT) role as the gatekeeper of every bite you eat or drink. Its defense system is all set up to do the
job of keeping nasty bugs and chemicals out of your blood stream and tissues,
but it can only handle so much. If you throw caution to the wind and eat foods
that have 50 different ingredients, most of them fresh from a chemistry lab,
what’s a poor GIT to do but dump them out in a hurry or hold onto them like a
failing lab experiment trying to neutralize each chemical? That’s why recognizing
the type of food you eat and making your kitchen a safe zone are so important.
Take a look at the food you have in your home. Some of it likely is prefabricated, preserved, frozen, heat-and-eat stuff that you may not really know the
contents of. Survey your freezer and cupboards for prepackaged meals and
check the ingredient list against your safe food list. You particularly want to
keep an eye out for these kinds of foods; this list isn’t a complete rundown of
potential IBS landmines, but it will get you thinking along the right lines:
✓ Foods with ingredients you can’t pronounce: If your brain can’t digest
the word enough to even pronounce it, your colon likely can’t process it
either, and you should get it out of the house.
✓ Foods full of cream and/or sugar: Ice cream (even the homemade stuff)
and other frozen sweet desserts can be an insult to a sensitive colon.
Even if you aren’t lactose intolerant, the cream and sugar can loosen
things up for someone with IBS-D.
✓ Foods full of trans fats: Tubs of frozen dessert topping, and the cakes
you put it on, are full of trans fats, which can act as a laxative in IBS-D
and disrupt cell membranes potentially causing leaky gut (which we
discuss in Chapter 18). In fact, most frozen dessert toppings are just flavored whipped oils.
Worried about wasting food? Take a few boxes of the nonperishable stuff to
your local homeless shelter or food bank.
Chapter 4: Stocking Your Kitchen to Support Your Diet
Fast food fasting
We believe the fact that this fast food generation has a 20-percent chance of having
IBS is no coincidence. A 2004 study looked at
the daily diets of more than 6,000 children
nationwide and found that on a typical day
more than 30 percent of the children ate some
kind of fast food. This diet means they ate more
fat, sugar, and carbs, all of which can be IBS
trigger foods.
Check your food diary to see how many times
in the past two weeks you’ve gotten fast food.
Whether you sit down or go through drivethrough, it’s still fast food! If you have IBS-D,
fast food might also mean that you (well, your
bowels) move faster after you eat it.. For the
next two weeks, stay away from eating on the
run. Just slowing down at dinner time may be a
relief for your colon.
Stocking IBS-Safe Essentials
An IBS diagnosis (or even a suspicion that you have IBS) is a wake-up call
to take more control over what you put in your mouth. If you’ve decided to
purge your kitchen of all the foods your IBS can’t tolerate (see the preceding
section), you may feel like you don’t have any food left. We don’t want you
to be feeling deprived, but as you adjust to a new way of eating, you need to
have healthy choices around you. For everything that you take out of your
cupboard, fridge, or freezer, we want you to have an IBS-friendly choice to
replace it with, so the following sections guide you to safer alternatives to
some of the foods you may have had to toss.
Putting together a list of foods your intestines can handle is the first step toward
restocking your IBS-friendly kitchen. (If you haven’t compiled your safe food list
yet, head to Chapter 2 for guidance on setting one up.) Your next task is to make
sure you have items from that list close at hand. Having safer food choices at the
ready doesn’t have to be a chore if you know what to look for, and the following
sections give you some suggestions to start off your shopping list.
Starting with snacks
Many snack crackers, cookies, and chips contain lots of wheat and fat, which
are two major IBS triggers. However, friendlier options may be easier to find
than you think. Although white flour has low nutritional value, it is high in
fiber and an okay replacement in snacks when your choices are limited and
you’re having symptoms. Try plain white flour saltine crackers to replace
your whole wheat-based ones (which have the extra insoluble fiber). Coconut
cookies can have a welcome binding effect in IBS-D and are a better choice
than most other cookies. Check out our recipe for Coconut Currant Cookies
in Chapter 13.
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Chips basically come in four varieties: potato, corn, rice, and wheat. Avoid
the wheat stuff and look for options such as the following in your grocery or
health food store.
You don’t necessarily have to replace your chips with more chips. Try subbing fruits and veggies from your safe list instead.
✓ Rice cakes: Many people think eating rice cakes is worse than
eating packing foam, but you can dress these cakes up with almond
butter or organic peanut butter. (And anyway, those people exaggerate.)
We recommend choosing a simple rice cake with two ingredients
(rice and salt), which you can get from any health food stores. Watch
out for the flavored rice cakes at the supermarket. Just because they’re
rice cakes doesn’t mean they’re healthy for you — depending on
the flavor, they may contain sugar, yeast, milk, buttermilk, cheese,
food coloring, fructose (fruit sugar), and/or maltodextrin (a food
additive).
✓ Rice chips: Rice chips are made with rice flour, corn flour, and contain
sesame seeds. Check out all the Lundberg brand rice chips; our favorites
are the gluten-free Fiesta Lime (which contain a small amount of buttermilk) and the gluten- and dairy-free Honey Dijon flavors.
✓ Baked organic corn chips: Guiltless Gourmet makes a line of baked corn
tortilla chips. The yellow and blue corn options have simple ingredients
of corn, salt, oil, and a bit of lime. The flavored options may contain cane
sugar (which is unrefined, but still sugar) and autolyzed yeast, if you are
avoiding yeast. We recommend choosing organic corn products to avoid
any genetic modifications to the ingredients and their potential harm to
the gut.
✓ Baked potato chips: Baked potato chips have less fat than regular
potato chips. Kettle Brand lightly salted baked potato chips have 3
grams of fat per serving and the regular version has 9 grams of fat. If you
stick to the lightly salted option, the ingredients are simply potatoes,
sunflower oil, and salt. As with any food, added flavors mean added and
potentially triggering ingredients, so choose carefully.
✓ Oat cakes: If oats are on your list of safe foods, oat cakes are a great
cracker substitute. Nairn’s makes a product with simple ingredients:
oats, oil, salt, and baking soda.
✓ Mochi: Mochi is pounded rice that’s cut up and toasted. It’s crunchy on
the outside and chewy on the inside, so it can satisfy whatever texture
you crave.
To make these chip replacements even tastier, try them with the dips in
Chapter 7.
Chapter 4: Stocking Your Kitchen to Support Your Diet
Sifting through breakfast cereals
Sugary cereals and granola are usually full of a variety of grains, sugars, and
even yeast. Here are some healthier alternatives:
✓ Oats and oatmeal
✓ Rice puffs
✓ Millet puffs
✓ Kamut puffs
Looking at lunch
Frozen prefab pizzas, pastas, and other entrees are quick, easy, and even
tasty, but the ingredients in most of the major brands are geared to flavor
more than nutrition. The best alternative is to make your own meals, but if
you just can’t swing that, Organic Bistro (www.theorganicbistro.com/
organic_bistro_meals.html) and Amy’s Kitchen (www.amys.com) offer
gluten- and dairy-free frozen meals. You may also be able to find them in your
grocery store.
If canned spaghetti, ravioli, chili, and cream soups have always been more
your style, try subbing them with one of the following; just remember that
anything in a can or box, even if it’s natural and organic, can come with a
long list of added ingredients that your gut may not like, so check your labels.
✓ Amy’s Kitchen (www.amys.com) has a wide variety of canned soups and
mild chilis. Check their ingredient lists against your safe food list for
some that fit for you.
✓ Eden Organic (www.edenfoods.com) has canned chili and rice-andbeans options whose ingredients are likely okay for your system.
✓ Canned wild salmon
✓ Low-mercury canned tuna (in water) or low-mercury tuna in pouches
(without added oil)
Be sure to also check out the IBS-friendly soup recipes in Chapter 9; prep
them ahead, and they can be just as convenient as the canned stuff. Salads
can cause problems for some folks with IBS, but Chapter 10 offers several
salad recipes that may work for you if that’s your lunch of choice. For those
who tend to lunch on leftover dinner, be sure to check out the following section for more replacement options.
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Digging for dinner
Whether you’re talking about bags of frozen fish sticks or boxes of just-addmeat meal mixes, most quick-fix dinner options just aren’t IBS-friendly and
have no direct, safer replacements. Having IBS tends to require you to cook
more meals yourself (often especially at dinner), so we want to offer some
basic guidance on putting together safe, healthy meals; head to Chapter 3
for more advice on menu planning. Your component choices for main meals
follow two basic food categories:
✓ Protein: Includes lean beef, lean chicken, lean turkey, fish, nuts, seeds,
and bean/grain combinations
✓ Carbohydrate: Includes vegetables, fruits, grains, and beans
Note: Grains and beans appear in both bullets because they contain both
protein and carbs.
The recipes in Part II offer many choices of healthy entrees — choose the
ones that are right for your safe food list.
How often have you whipped up a box of macaroni and cheese only to devour
the whole thing yourself while it’s still in the pot? Even the healthier versions
are full of fat and calories, requiring the addition of potential triggers like milk
and butter. To get your pasta fix, consider rice, kamut, and quinoa pastas.
Beefing up your baking goods
You likely do at least a little bit of actual cooking (and with IBS, you’ll likely
have to do a lot more), so chances are that you have some common ingredients that need replacing with safer alternatives. Baking in particular can be
quite a landmine for IBS, what with all the flour, eggs, dairy, and sugar. We
offer safe recipes for all sorts of baked goods in Part II; check those recipes
for specific ingredient lists, but in the meantime the following list can give
you a starting point for all your baking shopping.
✓ Assorted flours: Use whatever flour your recipe calls for, but coconut
flour, almond flour, and rice flour are all good places to start. You may
be able to buy a few cups of flour at a time out of the bulk bin at the grocery store until you determine what works for you.
✓ Aluminum-free baking soda and baking powder
✓ Butter or ghee (casein-free butter; see the recipe in Chapter 6)
✓ Sugar substitutes (see Appendix B)
✓ Egg substitutes (see Appendix B)
✓ Milk substitutes (see Appendix B)
Chapter 4: Stocking Your Kitchen to Support Your Diet
✓ Organic vanilla extract
✓ Sea salt
✓ Raw nuts
✓ Shredded coconut
✓ Coconut milk
✓ Raw cacao (chocolate)
Setting Yourself Up for
Success in the Kitchen
All the IBS-safe food in the world doesn’t matter if you can’t find it, store it, or
prepare it because your kitchen isn’t properly equipped. Relax — we’re not
talking about a bunch of fancy-schmancy equipment here, just some simple
organizational and storage strategies (and, okay, a few cool gadgets) to help
you get the most benefit out of your IBS-friendly food stash.
Keeping tabs on your safe foods
One challenge many IBS sufferers face when organizing their kitchens is that
they share that space with other people. Ideally, you can designate special
shelves in the cupboard, fridge, and freezer for your IBS foods out of the
reach of little hands (or big hands, for that matter).
Give your kitchen-sharers some advance warning if you’re going to rearrange
the cupboards; otherwise, you may spend weeks answering, “Hey, where’d
you put that again?”
If you can’t get your own shelf, write your name on the packages with a permanent waterproof pen or a piece of masking tape. Safe food doesn’t do you
any good if it’s gone when you get to it. You can also write “Don’t eat the last
one!” on a package you don’t mind sharing from but want to keep tabs on.
If your safe cereal is also a family favorite, buy more than one box at a time, put
your name on one of them, and insist that everyone else leave your box alone.
Storing food conveniently
If you buy food in bulk or in larger quantities so that you always have plenty of
safe foods on hand, you need a place to put it to keep it fresh. We recommend
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putting storage containers on your shopping list when you first start your IBS
diet so that you can take advantage of any sales on your safe foods.
The more storage capacity you have, the better, so mason jars, plastic
freezer bags, and covered glass dishes are musts in your kitchen. Cooking a
few meals all at once and freezing them is a way to minimize the stress associated with trying to figure out what to eat on a given day. (Flip to Chapter 14
for more on cooking and storing meals in advance.) You can even label meals
for good days and bad days to leave the guess work out if you’re feeling ill
and have to eat. We also recommend putting the expiration day and/or the
packaged date on any containers of food that you set aside.
Having handy tools at the ready
A fun part of organizing your kitchen to be IBS-friendly is that you may get to
shop for new kitchen appliances (at least the small ones — you probably won’t
need a new fridge). Certain appliances save you time chopping and preparing
food and allow you to prepare foods that you may not have tried before.
✓ High-speed blender: A high-speed blender (such as those made by
Blendtec) let you grind nuts and make nut pâté, whizz up frozen desserts, and make great garlicky salad dressings in seconds without having
to use a garlic press. It can take the place of multiple other appliances
you may have needed to do the same job — a coffee grinder to grind
nuts, a blender to mix things up, and a food processor to chop.
✓ Juicer: Fresh juices are very healing; they give you fruit’s nutrients without the fiber. You can find some very good and inexpensive juicers on
the market — Jack LaLanne has one for around $100.
✓ Spiral slicer: This garnishing machine turns vegetables into a pasta
replacement with a few twists of the wrist, helping you easily fill your
pasta craving without triggering your IBS with the real thing. Carolyn
purchased hers online for about $25.
✓ Chef’s knife: Vegetables are an important part of many folks’ IBS diets,
but chopping them can be a chore. With the right knife, however, chopping vegetables is a breeze. Shop in person for a knife that fits your
hand and is easy to wield. Carolyn uses a Nakiri bocho knife, which is a
Japanese-style vegetable knife with a wide, thin, straight blade. Knives
with thicker blades are used to cut through bones of fish and meat.
✓ Wooden cutting board: At one point, health professionals believed that
plastic cutting boards were safer than wooden ones in terms of cleanliness.
However, research has shown that wooden boards are easier to clean and
don’t harbor bacteria the same way plastic ones do. Cutting into plastic
over and over can also cause tiny bits of plastic to show up in your food.
Chapter 5
When Symptoms Strike: Soothing
Your Gut on Difficult Days
In This Chapter
▶ Knowing which foods are and aren’t helpful during an attack
▶ Identifying calming recipes
▶ Using non-food methods to pacify your gut
W
hen you think of an IBS attack, you probably imagine rushing to the
bathroom with urgency and frequency with IBS-D. However, IBS isn’t
all about diarrhea; you can also have an attack of cramping pain with both
IBS-D and IBS-C. Either attack can be enough to keep you indoors for days.
Whatever causes an attack, avoiding or eating certain foods can help soothe
your symptoms. In this chapter, we provide some solutions for soothing
yourself with foods and other remedies.
We want to be clear here: We’re not saying that if you eat some blueberries
your attack is suddenly going to be cured. We simply want you to have all the
tools possible to help calm your stomach, and those tools can include certain
foods.
Avoiding Certain Foods During an Attack
When you have an IBS flare-up, you may be tempted to just quit eating
entirely, but that’s not a healthy solution. A better bet is to understand why
some foods may make your attack worse, so here we guide you to some of
those potential bad guys.
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For example, when you have a sudden attack of diarrhea due to an infection,
eating dairy or fruit can prolong the attack. Note: This diarrhea attack is different from chronic diarrhea, where ripe bananas and applesauce my help.
The microorganisms running rampant in your intestines during an infection
can wipe out the enzymes that digest sugars and instead use those sugars to
make the perfect meal. This strategy of avoiding dairy and fruit can also be
helpful for a non-infection attack of IBS.
Even if wheat isn’t a trigger for you, you may want to avoid it during an attack
because its gluten can be difficult to digest when your intestines are already
irritated. And wheat breaks down into sugar so rapidly that it can quickly
feed any microorganisms residing in your gut.
For an attack of either type of IBS, avoid alcohol, coffee, and soda; they can
make your symptoms worse because they’re all chemically irritating and
(assuming you sweeten your coffee) can feed microorganisms with sugar.
So what can and should you eat? The following section details some soothing
foods and drinks to keep on hand.
Focusing on Therapeutic Foods
The last thing you may feel like doing during an IBS attack is eating, but some
foods can actually be helpful for your tummy during an attack. Easy solublefiber foods like oatmeal, rice, and bread provide safe bulk for your bowels,
which means you can eat them as a therapeutic food when you need to. What
this section focuses on are food remedies for both IBS-D and -C.
Here are several options to experiment with to find your soothing solution.
You may be surprised by the variety of choices you have, but we want to give
you as many possible comforting solutions as we can. Remember, particular
food remedies may or may not work for you at any given time or place or for
any and all circumstances. It’s a matter of trial and error to see what suits
your particular condition.
But first, a few tips:
✓ Pay attention to the foods in both the diarrhea and constipation sections. For example, if you have constipation but enjoy drinking pomegranate juice, a look at the diarrhea remedies reveals your pomegranate
habit may aggravate your constipation.
✓ Keep some of the foods for your condition on hand. Just having them
on standby makes you feel like you’re prepared, and you know how
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
important that feeling is when you’re dealing with something as unpredictable as IBS.
✓ Eat small frequent meals so that you don’t stretch your stomach and
trigger the gut reflexes to dump.
✓ When you eat, chew your food well and in a slow and relaxed way.
Chewing 30 to 40 times per bite can improve your digestion, making you
feel full more quickly so you’re satisfied by eating less and don’t overeat.
A sensitive bowel tolerates smaller meals better, less-rapid movement of
the intestinal contents.
✓ In a pinch, just remember the acronym BRATTY. It stands for bananas,
rice, apples, toast, tea, and yogurt, all foods currently recommended
by doctors for soothing the symptoms of an IBS attack. Just be sure to
use white bread, because it makes toast that’s high in soluble fiber and
can help absorb intestinal fluids, and plain, sugar-free organic yogurt,
because it has beneficial bacteria for the gut that is very important in
getting the intestinal flora back in balance. The BRATTY diet is palatable
for both IBS-D and IBS-C because of the high content of soluble fiber.
✓ If you can, try to go for a little walk, even if it’s just around the house or
your office, after every meal. This habit is especially helpful for IBS-C
because it can help keep things moving. It doesn’t have to be a long
trek; just 10 to 15 minutes is enough to get your juices flowing and your
bowels moving. Make it a regular habit, and all parts of your body will
benefit.
Dealing with IBS-D
Use your intuition and what you know about your personal condition to
decide which of thee remedies make the most sense to try. You may find that
you’ve already naturally gravitated to one remedy or another when faced
with an IBS-D attack. You can also use the following foods to ward off attacks.
✓ Grate an apple and let it brown for two hours to allow it to begin breaking down and fermenting; this process makes the apple more digestible
and puts no strain on an IBS-D gut. The pectin in apples is an excellent soluble fiber that helps absorb the excess fluid in the intestines to
relieve diarrhea. (Pectin can also help treat IBS-C; check out the following section to make sure you’re best utilizing pectin for your symptoms.)
✓ Apple cider vinegar is a long-standing digestive remedy with miraculous
properties (and it’s our personal favorite). Studies show that vinegar
slows down the emptying of the stomach; this delay can be very beneficial for IBS because the stomach is less inclined to dump a whole meal
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into the small intestines, which can cause symptoms. Take between 1
teaspoon and 1 tablespoon in water before meals three times a day. Ease
into this treatment by starting with the lower dose.
✓ Ripe bananas have the maximum amount of soluble fiber to help soak up
liquid in the bowels and treat diarrhea.
✓ Blackberry and raspberry leaves are high in tannins (which have astringent properties that tighten tissues, making them secrete less fluid and
lessen inflammation) and can serve as an aid for diarrhea. Steep 1 teaspoon of either leaf in 1 cup of boiling water for 15 minutes, strain, and
drink either plain or with stevia as a sweetener.
✓ Blueberries are high in soluble fiber and contain tannins that become
more concentrated when dried. You can eat the dried fruit or make a tea
by steeping the berries in boiling water for 10 minutes. Blueberries also
contain substances that have antibacterial properties, which is beneficial if your IBS is yeast- or bacteria-related.
✓ Carrots help ease diarrhea because of their high soluble-fiber content.
They also contain significant amounts of vitamin A, an important nutrient for the health of the intestinal lining. Cook your carrots with ginger
for the added benefit of settling nausea and digestive upset.
✓ Cinnamon in large doses can actually cause diarrhea, but in small
amounts this powerful spice can actually help relieve it. Use 1⁄4 to 1⁄2 teaspoon to add to the soluble fiber effects of cooked oatmeal or baked
apples, or brew it as cinnamon tea.
✓ Ginger tea is an excellent remedy for nausea, diarrhea, and intestinal
upset. You can sweeten with stevia, honey, or coconut milk.
✓ Whole lemon contains pectin, which is high in soluble fiber. Liquefy a (thoroughly washed) whole organic lemon (seeds, rind, and juice included) in a
high-speed blender with 1⁄2 teaspoon salt and then take 1 teaspoon of this
mixture three times a day. Lemon seeds have an anti-microbial effect that’s
especially helpful if your IBS is related to yeast or bacterial overgrowth.
✓ Mint tea and mint essential oils act as muscle relaxants to intestinal
muscles to help with diarrhea and relieve gas.
✓ Papaya contains soluble fiber and enzymes that help ease diarrhea.
Grate a raw green papaya and boil it in 3 cups of water for 8 to 10 minutes. Strain out the papaya pieces and drink the liquid throughout the
day. Although papaya can help treat constipation as well, in this form it
has a drying effect on acute diarrhea.
✓ Although raw persimmon treats constipation, cooked persimmon
relieves the symptoms of diarrhea because cooking releases its tannins,
which act to dry up diarrhea.
✓ Pomegranate juice acts as a powerful astringent that has a drying effect
on the stool. It’s available in most health food stores; mix one part juice
with one part water and sip throughout the day.
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
Controlling IBS-C
Make sure you thoroughly wash the following fruits and vegetables before
consuming. You can also use ten drops of grapefruit seed extract in a sink of
clean water to eliminate bugs and parasites: Soak for ten minutes, drain, and
use. They don’t require rinsing after soaking.
✓ In addition to keeping the doctor away, an apple a day can help moisturize the stool. Apples are also very high in the soluble fiber called pectin,
which is an excellent gentle laxative. They can absorb enough liquid
from your diet to create a soft bulking fiber that helps relieve constipation. So drink a glass of water with your apple snack.
Be aware that larger amounts (such as two apples a day) can create too
much moisture and intestinal gas and bloating, especially in those who
have trouble digesting raw apples.
✓ Unripe bananas can help lubricate the intestines to relieve constipation.
✓ Figs contain digestive enzymes, soluble fiber, and fruit sugar, all necessary components of a gentle laxative. Figs also treat bloating and flatulence. You can soak and stew figs (as well as prunes or dates) in licorice
tea to create a laxative drink.
✓ Gooseberries have a laxative effect. Soak 4 ounces of dried gooseberries
in water overnight; remove the soaking water and add 1 quart of water.
Bring to a boil, let stand for 30 minutes, strain off the fruit, and drink the
water throughout the day.
✓ Bitter foods with high mineral content stimulate peristalsis, which basically means certain greens can help you go. Salad greens like arugula,
lettuce (romaine in particular), and escarole are especially helpful.
If raw salads irritate your stomach, you can cook escarole and drink the
liquid for its bitter properties.
✓ Kiwi, pineapple, mango, and papaya have a reputation for helping relieve
indigestion and promote digestion. They’re high in soluble fiber and
their high fruit sugar content draws fluid into the stool to relieve constipation. Papaya also is rich in a constipation-relieving enzyme called
papain that helps break down protein.
✓ Peaches may act as a gentle laxative. You can eat several with or without the skin, depending on your sensitivity. The fruit sugar is thought to
pull water into the stool to relieve constipation.
✓ Raw persimmon can relieve constipation because their raw fruit sugar
pulls water into the stool. Too much raw persimmon can eventually
cause diarrhea.
✓ Snapper is a fish that Chinese medicine uses to increase the amount
of moisture in the intestines and promote movement in the intestines,
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making it useful for constipation. Swordfish is another fish thought to
lubricate the stool and treat constipation.
✓ Turnip helps relieve constipation because of its high soluble fiber content, which allows it to absorb water and create bulk to help bowel
movements.
Keeping Soothing Recipes Close By
When you’re feeling overwhelmed by your symptoms, simply eating can be
an effort, much less taking a lot of time to seek out and prepare safe food.
Part II of this book is chock-full of IBS-friendly recipes, but when your symptoms are acting up, you may not want to take the time to rifle through and
pick out one that sounds good. The following list gives you a head start by
describing some of this book’s most soothing recipes. They won’t work for
everybody all the time, but they’re a place to start.
Soothing teas are always a good bet whether you have IBS-C or -D. If you don’t
have time to brew tea, put one drop of peppermint essential oil in 32 ounces of
water and sip throughout the day.
✓ Strawberries and Cream Oatmeal (Chapter 6): Oatmeal is high in soluble fiber; make it a little runnier to go easier on your sensitive system.
✓ Any of the smoothies (Chapter 8): Smoothies are a must when you’re
in the midst of a flare-up because they’re an easy, comforting way to get
the nutrients you need in a small liquid package.
✓ Savoring Sourdough Bread (Chapter 12): As we recommend throughout the book, sourdough bread is a great soluble side to have on hand.
When you’re feeling up to baking, make an extra loaf and store it sliced
in a zipper bag in the freezer for days when you’re feeling off your game.
✓ Fast, Colorful Papaya Pudding (Chapter 13): Papaya, a well-known
digestive aid, can help digest foods that may be causing some irritation in your gut. Adding psyllium powder to this recipe makes it a great
source of soluble fiber to soothe unsettled intestines.
✓ Goji Berry Tapioca (Chapter 13): If you have IBS-D, the chia seeds in
this quick recipe bulk up in your intestines with safe soluble fiber. (See
Chapter 13 for more on chia seeds.)
✓ Vegan Khir Pudding (Chapter 13): This recipe contains the healing herb
cardamom, and using no-carb miracle noodles gives it an extra burst of
soluble fiber.
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
Exploring Other Helpful Options
Eating or avoiding certain foods (see the sections earlier in this chapter) isn’t
the only way to take charge of an IBS attack. The following sections show you
other methods of relieving your symptoms and maybe even preventing future
flare-ups.
Snoozing away your symptoms
Sleep is a very important factor in healing IBS symptoms. If you have IBS-D,
the depletion of nutrients and stress on your adrenal glands from loss of
magnesium can tire you out. Those with IBS-C are often prone to irritable
tiredness because of the toxins they may be reabsorbing from their large
intestine; when toxins overload the liver, anger rises to the surface. You may
notice that your intestines give you the most trouble when you’re especially
tired or run down; fatigue can make you even more sensitive to foods you
think you can digest. If you’re forced to pull an all-nighter, be especially careful about what you eat during the wee hours — coffee and takeout may just
compound the problem. If tiredness is causing your attack, slow down and
rest as much as you can.
Dealing with stress
Stress can make any disease worse, and IBS is no exception. And good stress
can affect your intestines just as much as bad stress — your gut doesn’t
know the difference between taking an exam and standing as an attendant at
your best friend’s wedding.
When you feel the rumbling in your gut or the cramping in your abdomen,
stop and take a deep breath. Notice what is going on in that moment. Are
you rushing to get everyone and yourself ready for school and work? Are you
sitting at your desk trying to finish a project? Did the mailman bring you yet
another bill to pay? If you realize that stress is likely causing your attack, look
for positive ways to release that stress, such as yoga, meditation, or a simple
walk around the block. Deep breathing can also be incredibly relaxing, and
you can do it from your chair.
Create a part of your food diary to write down your stressors so you can identify trends in what situations and activities stress you out. Then you can decide
whether you want to continue them and/or how you can better deal with them.
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Stressful situations aren’t the time to expand your diet beyond what’s on your
safe food list; if stress triggers your IBS, the last thing you want to do is throw
another potential trigger on top of that. Resist the urge to just grab whatever’s
handy or tempting. Flip to Chapter 20 for more guidance on avoiding this emotional eating.
In IBS For Dummies (Wiley), we introduce you to Emotional Freedom Techniques
(EFT), a do-it-yourself stress relief technique that anybody can use. EFT is especially useful in the midst of an attack because it can have direct effects on your
current symptoms. You can find out more about EFT and how to use it to relieve
your symptoms on Christine’s Web site (www.christinewheeler.com).
Treating with medicine
Depending on what symptoms you have, you may be prescribed any variety
of medications, such as antispasmodic drugs; antidiarrheal drugs such as
Lomotil or Imodium; drugs that have narcotics like codeine; laxatives; bulking agents; anti-flatulents; and antidepressants. Sometimes you get the same
drug for your IBS-C that your friend is taking for IBS-D. So when you’re under
attack from your IBS symptoms, you may get short-term relief by taking
Lomotil, Imodium, or bulking agents, but follow the guidelines, which usually
tell you that they are for short-term use only.
The key word here is short term. In the long term, you have to address your
diet and lifestyle to find what is making your symptoms worse and to make
helpful changes. There’s no definitive cure for IBS, but we’ve heard from
many, many readers of IBS For Dummies (Wiley) who resolved their symptoms and resumed normal relationships with their bathrooms. One of our
chefs told us that a client of hers claimed her IBS was cured when she read
IBS For Dummies and took charge of her diet. Our chef said that we attained
the status of rock stars in her client’s eyes! We’ll take a pass on the rock star
status but are thrilled when our work helps and heals people.
Zelnorm: A cautionary tale about side effects
A possible result of taking any kind of medication that it can cause side effects. You may
remember Zelnorm, a drug marketed for a few
years as treatment for IBS-C because it manipulated the serotonin in the gut. At one point, the
U.S. Food and Drug Administration demanded
Zelnorm’s packaging include a warning about
the potential occurrence of ischemic colitis
(bowel inflammation or injury caused by lack of
blood supply to the colon), but in 2005, new label
warnings only mentioned severe diarrhea and
fainting. In 2007, Zelnorm was pulled from the
market after several people who were taking
the drug died of stroke or heart attack.
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
Medicating acute attacks with
homeopathy and magnesium
In the previous section, we go over the failure of conventional medicine to
find something to cure or even treat IBS, but that doesn’t mean we’re going to
leave those of you suffering from acute attacks empty-handed. This section
gives you several remedies that can offer at least some relief during an acute
attack. (Of course, we don’t expect those acute attacks to keep happening
after you develop your own IBS diet — see Chapter 3 — and implement some
of the advice in this book.)
Helping symptoms with homeopathic remedies
Use a qualified homeopath if you choose to explore homeopathy as a treatment for your chronic IBS symptoms.
You may not know much about homeopathy (treating conditions with small
amounts of drugs that would produce the conditions’ symptoms in a healthy
person) except the use of arnica for pain and shock, but it’s the best first
aid for an acute IBS attack. Each remedy in Table 5-1 treats a certain set of
symptoms best. Match your symptoms with a remedy or two, and then buy
those remedies and keep them on hand. Because stress can contribute to IBS
attacks (see “Dealing with stress” earlier in this chapter), knowing you have
treatments ready to go may lessen the chances of an attack.
The dosage for acute symptoms is one dose every half hour. In the health store,
you can find different potencies of each remedy. Choose a 6, 12, or 30 potency. If
a homeopathic remedy is going to work, it should do so within four to five doses.
If one remedy isn’t working after five doses, try another remedy. But if you try
two or three different remedies and nothing is helping — move on to other ways
of helping your IBS. Note: The pellet forms of these remedies contain lactose,
and the liquid versions have some alcohol as a preservative. Most people do just
fine with either, but if you have severe lactose intolerance, use the liquid.
Anyone, infant to elderly, can take homeopathic treatments safely, and there are
no interactions with any other medications or any other diseases. Still, it’s smart
to consult with your doctor before you begin taking any of these medications.
Table 5-1
Homeopathic Remedies for IBS
Remedy
GI Symptoms
Associated Emotions
Argentum nitricum
Bloating, rumbling
flatulence, nausea, and
greenish diarrhea
Anxiety; nervousness;
claustrophobia; extreme
expressiveness;
impulsiveness
(continued)
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Table 5-1 (continued)
Remedy
GI Symptoms
Associated Emotions
Arsenicum album
Vomiting and diarrhea
caused by eating bad
meat, fruit, or vegetables;
upset stomach or burning
pain caused by food
Overwhelming fear of
illness/death, being
alone, and being closely
watched; restlessness;
agitation; anxiety with
exaggerated weakness
Colocynthis
Cutting and cramping
pains triggered by eating
fruit or drinking water
Anger; indignation
Lilium tigrinum
Alternating constipation,
diarrhea; possible lump in
the rectum that creates
the unsuccessful urge
to go
Irritability; rage
Lycopodium
Bloating; gas; stomach
pain; heartburn; chronic
bowel problems; a ravenous appetite to the point
of getting up at night
to eat
Lack of confidence; worry
Magnesium phospate
Cramping of all muscle
groups, including those
that produce hiccups;
abdominal colic
Mental exhaustion
Natrum carbonicum
Indigestion and heartburn; poor absorption of
food; gas, explosive diarrhea; an empty, gnawing
feeling in the stomach
Cheerfulness and considerate nature, which lead
to weakness, sensitivity,
and a desire to be left
alone
Nux vomica
Abdominal pains; bowel
symptoms accompanied
by abdominal tension,
which may lead to soreness in the muscles of the
abdominal wall and pain
from trapped gas; constipation with a largely
unsuccessful urge to go;
diarrhea
Irritability; aggressiveness; a hard-driving,
Type-A personality
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
Remedy
GI Symptoms
Associated Emotions
Podophyllum
Abdominal pain and
cramping accompanied
by a gurgling, sinking, empty feeling and
followed by watery,
noxious-smelling diarrhea; alternating diarrhea
and constipation; pasty
yellow bowel movements
containing mucus
Depression and irritability
Sulphur
Sudden morning urge
to evacuate bowels;
episodes of diarrhea
throughout the day, alternating with constipation
accompanied by offensive, odorous gas; oozing
around the rectum with
itching, burning, and red
irritation
Strong personality; hot,
fiery temperament
Making magnesium work for you
One of the really bad parts about having an IBS-C attack is the cramping pain
that can cut like a knife.
Researchers are still trying to figure out what exactly causes intestinal
spasms in IBS; some theories suggest that the intestines may already be in
spasm from generalized tension or from lack of magnesium. In either situation, taking magnesium is going to help. We cover magnesium and its laxative
properties in Chapter 1; if you have IBS-C, take two to three 200-milligram
doses of magnesium citrate/magnesium chloride power or capsules throughout the day and one glass of water with each dose.
The first doses should help calm you down and begin to relax your intestines.
If that amount doesn’t result in more relief of your constipation, you can take
more magnesium up 600 to 800 milligrams of magnesium citrate per day.
If you have IBS-D, you can easily get around the dilemma of magnesium being
a laxative: Use magnesium salts in a bath or a foot bath, or spray magnesium
oil on your skin, especially your abdomen. Epsom salts are magnesium sulfate and available in any drugstore in the country. Put 2 to 4 cups of Epsom
salts in a moderately hot bath and relax while the magnesium penetrates
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your skin and relaxes your intestinal spasms. Magnesium oil is magnesium
chloride highly concentrated in distilled water; put 2 ounces in a bath or 1
teaspoon directly on your skin. It’s available from various online sources
(such as www.globallight.net).
Defending against infections
Even if you have IBS, you can still suffer a gut infection on top of everything
else, so you want to know how to recognize the difference and be able to
treat an infection if you have one.
If other people around you are coming down with a stomach flu, that’s a clue
that your extra symptoms indicate is a newly arrived gut infection. The initial
symptoms of a gut infection begin with abdominal cramping and diarrhea.
These symptoms are so common in IBS that you have to judge the intensity
and frequency of symptoms to know the difference. You can also have one
or more of the following symptoms, which definitely indicate that something
more is going on than just a bad IBS attack:
✓ Fever
✓ Nausea
✓ Loss of appetite
✓ Vomiting
✓ Weight loss
✓ Mucus or blood in the stool
✓ Dehydration
The following from Carolyn’s e-book Future Health Now! Encyclopedia gives
you some tips on treating a gut infection or acute attack:
✓ Use dietary treatment first. Antibiotic or antidiarrheal pills can be dangerous and actually prolong the illness.
✓ Triple your dose of probiotics (beneficial bacteria).
✓ Observe the following diet:
• On the first day of your symptoms, drink only clear fluids such as
soups, juices, and teas.
• On day two, eat only rice, applesauce, and bananas. Three times
that day, take 1 teaspoon of carob powder in some applesauce.
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
• For day three, you can add dry, bland foods, but nothing greasy,
fried, or spicy.
• By day four, you should be able to move up to a normal diet, but
do so slowly.
• Avoid dairy and citrus for at least a week.
• If your bowels loosen at any time, move back to clear fluids.
If any of the following happens, go to the nearest doctor or hospital:
✓ Any symptom of gut infection hangs on for more than five to six days.
✓ Fever and bloody diarrhea or vomiting and diarrhea occur together.
Dehydration occurs when vomiting and diarrhea are present. Make sure
you are drinking lots of fluids to make up for all the fluid loss associated
with with vomiting and diarrhea.
Antidiarrheal pills should be used only to control diarrhea for short periods
of time when absolutely necessary, such as long road trips. Antibiotics can
be dangerous when used for diarrhea and should only be prescribed by a
doctor. They can lead to overgrowth of bacteria and/or yeast in the intestines so be sure to take probiotics as we mention in Chapter 1 if you take an
antibiotic.
Watch young children with diarrhea; they dehydrate faster. They can go without food for short periods of time but don’t let them go without fluids. Warm
baths can help to rehydrate.
Preventing infectious diarrhea
The nearby “Defending against infections” section presents infection as a probable cause of
some cases of IBS, so we want to make sure
you have some useful preventive tips and tools
to help you avoid this particular kind of diarrhea
attack:
✓ Don’t drink the water, including in ice, fruit
drinks, and milkshakes. Drink only boiled
water, commercially bottled water, or
mineral water (with unbroken seals). Also
consider other ways you may ingest water,
such as while brushing your teeth.
✓ Don’t eat salads or cut fruits, except fruits
you peel yourself. Eat only dry foods (which
are usually safe) and freshly cooked food.
✓ Wash your hands often, using hot water
and soap.
✓ Take probiotics every day to keep the good
bacteria at a high level and grapefruit seed
extract capsules and/or digestive hydrochloric acid tablets with every meal.
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Borrowing benefits from other theories
You’re an individual with your own unique symptoms and triggers, so when
your symptoms strike, you may need a treatment farther off the beaten path.
To help you celebrate your uniqueness, and so you won’t think you have to
avoid every food and trigger just because it affected someone else with IBS,
we want to give you some different perspectives on healing. We give you an
overview of them in Chapter 3, but this section explores how these theories
can guide you to foods that may help soothe your symptoms.
Read about these theories with an open mind. Don’t be alarmed if you read
that a certain constitution can eat spicy food or drink coffee because it
doesn’t fit into the IBS picture. One man’s IBS pleasure food is another man’s
IBS poison.
(Blood) typing your way to health
No, we aren’t suggesting that you hit the keyboard of your computer to find
the answers — we know that you’ve already drained the Internet of information about IBS. This section looks at the blood type diet and how you can use
it when your intestines are under attack.
In his book Eat Right 4 Your Type: The Individualized Diet Solution to Staying
Healthy, Living Longer & Achieving Your Ideal Weight (Putnam Adult), Dr.
Peter D’Adamo describes the four blood types and the four different blood
type diets. The following list gives you the highlights of each diet; if you’re
having trouble calming an IBS attack, find your blood type and see whether
these suggestions help put your system back in harmony.
✓ Blood type O: People who are O blood types need high amounts of
animal protein and fish; they can’t digest dairy or wheat properly and
may have problems with grains and beans in general. They can eat meat,
fish, and olive oil freely and enjoy eggs, nuts, seeds, certain vegetables,
and fruits in moderation.
✓ Blood type A: People with an A blood type can live a good life on a
plant-based vegetarian diet that includes nuts, seeds, beans, cereals,
pasta, rice, fruit, and vegetables. However, they have difficulty digesting
red meat and dairy.
✓ Blood type B: B blood types can eat the most varied diet: grains, dairy,
animal protein, vegetables, and fruits. They have trouble digesting nuts
and seeds and they do much better only eating small amounts of carbs.
✓ Blood type AB: ABs can eat a combination of the foods recommended
for blood groups A and B.
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
Physician, heal thyself: Carolyn’s type diet story
When Carolyn first learned about the blood type
diet, she was in her first year of medical practice and experimenting with a macrobiotic diet
comprised of soy products, beans, grains, and
vegetables. After a few weeks, she developed
fluid in her lungs; even though she wasn’t sick
and didn’t have a fever, she could feel the rasping in her chest and hear water moving around
the air sacs when she listened to her breathing
with a stethoscope.
Her macrobiotic doctor friend told her it was
just a “healing reaction,” but her husband
and nurse were pretty worried about her
symptoms — they thought she had pneumonia.
But she thought the problem was her diet’s protein deficiency. She’s an O blood type, so she
figured she didn’t have enough protein to keep
her fluids in the right places in her body! Plus,
she was eating lots of soy that upset her intestines because she couldn’t digest it.
She knew she couldn’t get enough protein from
the macrobiotic diet when she eliminated soy,
so she decided it was time to eat some meat.
Within 36 hours of eating organic chicken, her
lungs cleared, proving her need for protein and
inability to digest soy — two ideas suggested
by the O blood type diet. (Check out the nearby
section “(Blood) typing your way to health” for
info on appropriate foods for each blood type).
The information from the O type diet also helped
reinforce her decision to reduce wheat and
dairy, which are difficult for Os to digest. When
she did that, her intestines were the happiest
they had ever been.
Many years ago, Carolyn did a survey at her local health club to see whether
healthy, athletic people naturally followed their blood type diet. They didn’t.
Then she surveyed her patient population and discovered that when people
were sick and symptomatic and not following a diet appropriate for their
blood type, they always benefited by making some changes.
For example, when Theresa and Pam, patients from the A and AB blood
groups, came to see Carolyn with IBS symptoms, they had a lot of red meat,
wheat, and dairy in their diets. Their symptoms of fatigue, headaches, and
alternating constipation and diarrhea made them both feel miserable. She
explained that the foods they were eating weren’t being digested properly
and were creating bowel toxicity (and feeding intestinal organisms that made
even more toxicity). She encouraged both women to try a plant-based vegetarian diet that matched their blood type-approved food list for 3 weeks; the
diet’s high fiber content and their inherent ability to better digest this diet
helped turn their symptoms around.
Applying Ayurvedic medicine
Ayurvedic medicine is a 5,000-year-old medical tradition of the Vedic culture
in India. It centers on the three doshas (the energies that govern the body
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based on a person’s body frame) or constitutions: Vata, Pitta, and Kapha. A
person derives health and well-being from having balanced doshas.
We’re giving you some very basic, general information about the three constitutions as examples of alternative ways to approach your IBS condition. In no
way are we suggesting that you suddenly and drastically change your diet. If
any of this information feels right to you, please do much more research and/
or see an Ayurvedic doctor.
The following list gives you a quick rundown of each constitution as well as
some foods you should and shouldn’t eat to keep your system in balance:
✓ Vata: A person with a Vata constitution is thin and cool (as in body
temperature, not like the Fonz) and has dry skin. When the Vata person
is out of balance, he’s likely to be gassy, flatulent, constipated, and anxious. If this sounds like you, look to salt, oil, and hot and spicy foods to
warm up your system and lubricate your intestines. Sour foods are also
a good choice. Vatas have a cool metabolism, so cold foods put them
even further out of balance, so try staying away from cold foods like
beer, ice cream, and cold salads.
✓ Pitta: A person with the Pitta constitution is likely to be medium build
with a well-proportioned body. The element that runs the Pitta person is
fire, so Pittas often have a warm body temperature and a fiery temperament. If you have a Pitta constitution, sweet, bitter, and astringent foods
are your best bets for intestinal peace; you can get into trouble and out
of balance when you stoke up the fire that is already burning in your
belly, especially the small intestine.
✓ Kapha: Kaphas don’t have digestive issues, except a sluggish metabolism that can lead to constipation. Kaphas flourish on astringent, bitter,
and pungent foods and flounder when they eat sweet, sour, and salty
foods.
Finding the five elements of Chinese medicine
Chinese medicine discusses constitutions in terms of elements; the five elements of Chinese medicine are Wood, Fire, Earth, Metal, and Water. In this
section, we give you a quick rundown of the elements and the foods each
type can use to soothe an intestinal attack.
We know that Chinese medicine’s five-element diet theory isn’t an easy subject. If it seems to strike a chord with you, however, and you want to read
more, we recommend Harriet Beinfield and Efrem Korngold’s Between Heaven
and Earth: A Guide to Chinese Medicine (Ballantine Books).
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days
✓ Wood: A Wood type has a tendency to ward liver and gall bladder problems, possibly leading to constipation. Foods that help relieve liver and
gall bladder symptoms are in the sour taste category: citrus fruit, pear,
plum, mango, many unripe fruits, yogurt, vinegar, cheese, yogurt, all
foods produced by fermentation, pomegranate seeds, and tamarind.
✓ Fire: Like a Pitta constitution in Ayurvedic medicine (see the preceding
section), a Fire type can have problems with digestion and food absorption when the small intestine is out of balance. The foods that help
stimulate beneficial gastric and intestinal juices are in the bitter taste
category: coffee, aloe, salads, hops, lettuce, radish leaf, vinegar, many
greens, turmeric, fenugreek, and bitter gourd.
✓ Earth: An Earth type is a worrier with a slow metabolism and relies on
sweet foods to soothe the stomach. But too much sweet food coupled
with the worry can make an Earth feel heavy and bloated and lead to
IBS-D. To pacify your gut, look to bread, rice, milk, butter, ghee (butter
without the protein casein; see the recipe in Chapter 6), sweet cream,
honey, raw sugar, ripe fruits, and chestnuts.
✓ Metal: Metal types express their digestive symptoms in the large intestine, which can lead to dryness in the large intestine and constipation.
Pungent foods help move stuff through the intestines — try green onion,
chive, clove, parsley, coriander, peppers, onion, radishes, garlic, ginger,
chili peppers, black pepper, mustard, radish, and white daikon.
✓ Water: Water types don’t typically deal with digestive issues because
their problem area is the kidney. They rely on salty foods to balance
the fluids in their body, including sea salt, rock salt, kelp, salty pretzels,
and pickles.
If your symptoms seem to sound like any of these elements, do some more
research or consult with a doctor of traditional Chinese medicine.
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Part II
Eating For Your
Intestinal Health
W
In this part . . .
e’re very excited to reveal 120 delicious IBS recipes from fabulous chefs from all over North
America; these folks have an interest in creating meals
that support your intestinal health. From your three
square meals to dessert delicacies to late-night munchies,
we’ve collected recipes to surprise and satisfy you. We’ve
even put some foods back on your menu that you probably thought were lost!
These recipes aren’t your typical IBS fare, which is often
about restricting lots of foods and adding soluble fiber
(although we do advocate the latter). These recipes are
eclectic and innovative as well as tasty.
Chapter 6
Beginning Your Day with
Breakfast (Without the
Consequences)
Recipes in
This Chapter
In This Chapter
▶ Getting serious with cereals
T Quick Brown Rice
▶ Enjoying pancakes and breads
▶ Refusing to give up on yogurt
T
▶ Having your eggs and eating them too
T
T
B
reakfast, more than any other meal, can
be a touchy subject for someone with IBS.
You can do the math on how many hours it’s
been since you last ate when you roll, lurch, or
leap out of bed in the morning. If you suffer from
IBS-D, lurching out of bed is designed to propel
you in the direction of the bathroom as your body
responds to the adrenaline surge from low blood
sugar. Morning is when your blood sugar is at
its lowest, which is why breakfast should be the
heartiest meal of the day.
T
T
T
T
T
T
T
T
Protein Power Breakfast
“Cereal”
Hand-Milled Gluten-Free
Breakfast Cereal
Caramelized Banana and
Date “Porridge” (SCD)
Soaked Oats Porridge
Strawberries and
Cream Oatmeal
Cinnamon Pancakes
with Ghee
Gluten-Free Pumpkin
Spice Bread
Banana Bread
Shannon’s Non-Dairy
“Yogurt”
Kendall’s SCD Dairy
Yogurt
Herb Scramble
Huevos Rancheros
(Eggs Country-Style)
You may not want to tempt your sphincters with
anything bulky, but you still need to eat something so you don’t become hypoglycemic as you
start your day. You can’t push your adrenaline all morning to keep your
blood sugar up. In fact, that action can actually overly stimulate your intestines and cause more activity than you want.
Balancing your blood sugar by eating breakfast serves many purposes. It
offsets the production of adrenaline and the stimulation of your intestines. It
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Part II: Eating For Your Intestinal Health
prevents low blood sugar headaches and irritability — things we’re sure you
want to avoid. Breakfast done right can nourish your body without you suffering any side effects.
Especially if you have IBS-D, you can begin your day with a calming tummy
tea and then a safe and soothing smoothie. Because you can enjoy our teas,
smoothies, and other delicious drinks throughout the day, we feature them in
Chapter 8. This chapter focuses on breakfast foods.
You don’t have to limit yourself to smoothies if you have IBS-D. The following
breakfast favorites served up with IBS-friendly ingredients should be safe for
everyone. Just take it slow and easy, use small portions, and remember to list
your food reactions as you develop your safe food list.
Factoring In Soluble Foods
You can balance any breakfast meal by eating a portion of soluble fiber food.
Your best high soluble-fiber fruits are apples, bananas, mangoes, and papayas.
Ideal breakfast grains include brown rice cereal, oatmeal, cornmeal or polenta,
barley, quinoa, and sourdough white bread.
We aren’t big on white bread, and we don’t mean for you to eat the white
flour and water paste that passes for bread in the grocery store. Try to find
fresh, homemade sourdough white bread, or better yet, make your own!
(See the recipe in Chapter 12.) The reason we favor white bread at all is
because of its soluble fiber. Wheat bread and whole-wheat bread still contain
the wheat bran, which is insoluble and capable of irritating your intestines.
Although you also lose the vitamins and minerals from the bran by eating
white bread, sometimes it’s a fair trade-off to keep you from having a
tummy attack.
Shoot for breakfast recipes where at least half the ingredients (or safe substitutions) are sources of soluble fiber. The soluble/insoluble fiber chart in
Appendix C shows you the fiber content of many common foods — choose
the ones that have at least the same amount of soluble as insoluble fiber.
Being Grateful for Grains and Cereals
If you simply want a quick breakfast out of a box or bag, you can try millet,
rice, or, if you aren’t too gluten-sensitive, kamut puffed cereal. They don’t
have much nutrition, but they have bulk, and you can dress up your dish
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences)
with some fruit (like papaya, mango, or strawberries), douse it with coconut
milk, and be good to go. Check out Chapter 12 for more on grains.
Then there’s the old standby: What would breakfast be without good, oldfashioned oatmeal? Our grandfather told us stories of his mother making
huge vats of oatmeal, pouring it into the drawers of a dresser to harden, and
then cutting it out in bricks as needed!
Oatmeal is high in soluble fiber and can therefore be called an IBS health food.
You can make oatmeal thick or thin; thinner is better for a sensitive stomach.
You can find different varieties of oatmeal based on their cooking times:
✓ Old-fashioned: Oat groats are called old-fashioned oats. They take longer
to cook (around 45 minutes), are chewier, and may not be as soothing to
the gut as rolled oats.
✓ Steel-cut: Steel-cut oats are oat groats cut into pieces but not flattened
leaving them coarse and somewhat chewier than rolled oats when
cooked. The coarseness may cause some intestinal irritation. Their
cooking time is about 20 minutes.
✓ Rolled: Rolled oats are oat groats steam-heated and flattened into round,
flat oats. They cook more quickly than old-fashioned oats (in about 15
minutes). In terms of stomach compatibility, they’re not as coarse as
groats and steel-cut oats and may be easier to digest.
✓ Quick-cooking: Quick-cooking oats are even flatter than rolled oats. The
manufacturers probably use a laundry press on them (just kidding).
Because they’re flatter and more processed, you can cook them up even
more rapidly than rolled oats — in about 5 minutes. They may be easier
to digest because they are more processed, but they aren’t as tasty as
rolled oats or groats.
✓ Instant: Instant oats are the fastest cookers of all. They cook up in hot
water in one to two minutes. They may be the easiest on the gut, but
they have the least flavor.
Instant oatmeal in little packets is a great option when you travel. Use the
coffee maker in your hotel room to heat water, pour it over your oats in a
coffee cup, and stir and let sit for a few minutes for lovely oatmeal.
You may have heard that oatmeal has gluten, which can be hard on an IBS
stomach. According to gluten researchers, most oatmeal contains some
gluten only in the sense that it’s been cross-contaminated by wheat or rye in
the field, granary, or manufacturing plant. If you have celiac disease, look for
gluten-free oatmeal, which guarantees noncontamination.
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T Quick Brown Rice Protein
Power Breakfast “Cereal”
Julie Beyer contributed this recipe that’s quick to prepare and easy to digest, tastes
great, and can hold you over for three to four hours. Julie created recipes like this one
to harness the healing potential and power of organic whole foods. If you’re going to
warm fruit for this recipe, try using a steamer. A good tip is to keep berries in your
freezer — you can quickly steam them when you’re in a hurry.
Preparation time: 5 to 10 minutes
Cooking time: None
Yield: 1 serving
⁄4 to 1⁄2 cup coconut milk
3 tablespoons brown rice protein powder
1
2 tablespoons ground flaxseed
1 teaspoon shredded coconut
1
⁄2 teaspoon cinnamon
Sprinkle of nut of your choice (optional)
Pinch of sea salt
1
⁄8 teaspoon each cloves, nutmeg, and
cinnamon, or to taste
⁄2 teaspoon stevia
1
1 tablespoon flaxseed oil
1 to 2 tablespoons water
1 to 2 teaspoons of maple or agave syrup
(optional)
1 cup fresh or warmed peaches
1 In a bowl, mix the brown rice protein powder, ground flaxseed, cinnamon, and salt.
2 Add the flaxseed oil and water to obtain a dough-like consistency. If you’re steaming the
peaches, you can use some of the warm water from the steamer.
3 Add the peaches, coconut milk, shredded coconut, nuts (if desired), and spices.
4 Drizzle with a small amount of maple or agave syrup if desired.
Tip: Freshly ground flaxseed is best. Use a coffee grinder to make this healthy addition to
breakfast.
Tip: Flaxseed oil tends to go rancid quickly. Therefore, it’s best to buy only the smallest bottles and use within 3 weeks. You can buy several and preserve the extras in the freezer for
up to one year.
Per serving: Calories 558; Fat 37.9 g (Saturated 17 g); Cholesterol 0mg; Sodium 256 mg; Carbohydrate 33 g
(Fiber 9.2 g); Protein 38.1 g; Sugar 14.9 g.
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences)
T Hand-Milled Gluten-Free
Breakfast Cereal
When our contributor Laura Pole (www.eatingforalifetime.com) developed IBS,
she was sensitive to dairy, gluten, corn, and soy, so she came up with this deliciously
pleasing hot breakfast cereal to satisfy her desire for safe grains. As an added benefit,
when you travel you can mix up a batch of the dry ingredients ahead of time, add a bit
of Rapadura (unrefined cane sugar), put it in a small container, and take it on the road.
You use the hotel coffee maker to brew hot water, pour it over the cereal, and let it
cook for 10 minutes.
Preparation time: 10 minutes
Cooking time: 10 to 15 minutes
Yield: 4 servings
⁄4 cup long grain brown rice
Pinch of salt
⁄4 cup millet
11⁄2 cups water
⁄4 cup quinoa (red or white)
1
⁄4 cup organic whole milk or non-dairy milk
(such as unsweetened Rice Dream)
1
1
1
⁄4 cup walnut or other nut pieces, ground if nut
pieces are irritating
1
⁄4 cup dried blueberries
1
Grade B maple syrup (optional)
Butter or coconut oil (optional)
⁄2 teaspoon cinnamon
1
1 Grind the rice, millet, and quinoa in a coffee/spice grinder or a sturdy blender.
2 Mix ground grains with the nuts, dried blueberries, cinnamon, salt, and water.
3 Bring to a boil and reduce heat to simmer. Cover and allow to simmer about 10 to 15
minutes, stirring occasionally and adding more water to create desired consistency.
4 Add the milk, syrup, and butter as desired.
Vary It! You can substitute other dried fruit such as raisins or cherries for the dried
blueberries.
Tip: You can also use coconut milk for an extra creamy taste.
Per serving: Calories 211; Fat 6.5 g (Saturated 1.5 g); Cholesterol 0.7 mg; Sodium 51 mg; Carbohydrate 32.9 g
(Fiber 3.3 g); Protein 5.1 g; Sugar 12 g.
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T Caramelized Banana and
Date “Porridge” (SCD)
Michelle Gay (www.eatingjourney.wordpress.com) uses leftover pureed cooked
cauliflower to create this breakfast treat that has the consistency of porridge. Yes, we
said cauliflower. What a great way to make use of leftovers! Be sure to heat the cauliflower thoroughly because when cauliflower puree is hot, the flavor blends well with
the other ingredients. When cold, it may have a distinct taste. This recipe is safe for the
Specific Carbohydrate Diet (SCD); see Chapter 3 for more on the SCD.
Preparation time: 5 minutes
Cooking time: 10 minutes
Yield: 2 servings
⁄2 a head of cauliflower, pureed
1 banana
1
2 dates
Dash of cinnamon
1 teaspoon butter
1
⁄2 to 1 tablespoon honey (optional)
1 Slice the banana. Pit the dates and slice them into small pieces.
2 Place the butter into a small frying pan and heat on a medium-high burner.
3 At the first sign of melting, add the banana and dates and sauté for 2 to 3 minutes, constantly turning.
4 When the banana starts turning golden, reduce the heat to medium and add the pureed
cauliflower. Heat thoroughly.
5 Sprinkle cinnamon over the top and add honey if you like.
Per serving: Calories 197; Fat 2.3 g (Saturated 1.3 g); Cholesterol 0 mg; Sodium 58 mg; Carbohydrate 45.7 g
(Fiber 6.9 g) Protein 4 g; Sugar 33.1 g.
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences)
T Soaked Oats Porridge
This recipe is a family favorite from Shannon Leone’s collection; you can find Shannon
at www.rawmom.com. It’s just one way you can enjoy an oatmeal breakfast, the ultimate
comfort food and a universal meal that sticks to your ribs.
Tools: High-speed blender (optional)
Soaking time: Overnight
Preparation time: 5 minutes
Yield: 1 serving
⁄4 cup dried figs
1 cup coconut juice or water to mix
ingredients
1 tablespoon walnuts
4 ounces of coconut milk
1 tablespoon shredded coconut
Pinch of cinnamon or nutmeg (optional)
2 cups organic oat groats
1
1 The night before, put the oats, figs, nuts, and shredded coconut together in a bowl and
cover with water to soak overnight.
2 In the morning, carefully rinse the ingredients in fresh water to eliminate residue.
3 Put the soaked mixture in a blender or food processor with the coconut juice or water
and blend until smooth.
4 Pour the coconut milk over the blended mixture and serve with a pinch of cinnamon or
nutmeg (if desired).
Tip: For all grains (whether raw, sprouted, or cooked), vegetables, fruits, dried fruit, and
nuts, use 5 drops of grapefruit seed extract in the soaking water to eliminate fungi and bacteria. Sensitivity to fungi, mold, and bacteria may be a major reason why some people with
an already-sensitive gut can’t digest grains, vegetables, or nuts.
Per serving: Calories 1599; Fat 52 g (Saturated 27 g); Cholesterol 0 mg; Sodium 40 mg; Carbohydrate 237.3 g
(Fiber 37.8 g); Protein 57.4 g; Sugar 19.9 g.
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T Strawberries and Cream Oatmeal
This dish is Carolyn’s favorite breakfast; find it featured in the color section. While her
quick oats are cooking, she cuts up strawberries and bananas (an IBS staple) and gets
the coconut milk out of the fridge. As soon as that’s done, the oatmeal is usually ready
to pour. You can add different fruits and even nuts as your diet allows.
Preparation time: 2 minutes
Cooking time: 8 minutes
Yield: 4 servings
1 cup quick-cooking rolled oats
5 strawberries, cut up
2 cups water
2 ounces coconut milk
1 banana, cut up
1 Put the rolled oats and water into a pot on a cold stove.
2 Bring to a boil, turn the heat to the lowest setting, and let cook for 5 minutes.
3 Put the banana and strawberries into the bowl, add the oats, and cover with the coconut milk.
Per serving: Calories 211; Fat 5.8 g (Saturated 3.3 g); Cholesterol 0 mg; Sodium 6 mg; Carbohydrate 34.3 g
(Fiber 5.3 g); Protein 7.2 g; Sugar 3.6 g.
Piling On the Pancakes
If you thought your IBS meant you’d never have pancakes again, think again!
Our chefs who formulate SCD recipes give you the perfect way to enjoy pancakes without wheat (actually, without any grains at all).
You can also purchase wheat-free or gluten-free pancake mixes in the health food
store. They’re a bit pricey but still much cheaper than any similar restaurant fare.
One product that gets rave reviews is Pamela’s Ultimate Baking and Pancake Mix.
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences)
T Cinnamon Pancakes with Ghee
Imagine pancakes that give your morning an energy boost and are worry-free. Thanks to
Kendall Conrad for contributing this SCD version of a morning favorite that everyone in
the family can enjoy. Kendall chose this recipe to share with us from her book Eat Well
Feel Well (Clarkson Potter), which you can read about at her Web site www.eatwell
feelwellthebook.com.
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings of 4 pancakes each
1 cup whole organic cashews
Splash of vanilla
1
⁄2 teaspoon baking soda
Pinch of salt
3 eggs
2 tablespoons of honey
1 tablespoon Kendall’s SCD Dairy Yogurt
(see the recipe later in this chapter)
1 teaspoon cinnamon
1 tablespoon coconut oil
1 Using a food processor, grind the cashews into a paste.
2 Add the baking soda, eggs, yogurt, vanilla, salt, honey, and cinnamon and blend well.
3 Turn the oven burner to medium-low heat and melt the coconut oil in a frying pan.
4 Pour the batter into the pan in 1⁄4-cup pools.
5 Flip when golden.
Vary It! If you’re in a hurry (or just don’t want to make your own yogurt), you can substitute plain organic cow or goat yogurt.
Tip: Drizzle extra honey and melted butter or ghee (see the following recipe) over
pancakes.
Per serving: Calories 292; Fat 21.4 g (Saturated 6.5 g); Cholesterol 160 mg; Sodium 232 mg; Carbohydrate 18.7 g
(Fiber 1.4 g); Protein 11.2 g; Sugar 9.2 g.
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Gratifying Ghee
Ghee is a type of butter from which all the milk solids have been removed, which makes
it safer for people who have both lactose intolerance and casein (milk protein) allergies.
(Butter has no lactose but does contain casein.) Ghee has been used for centuries in
India; it’s prized by practitioners of Ayurvedic medicine (see Chapter 3).
Making ghee is a fairly simple procedure to heat the butter and separate the fat and the
solids. The results are magical. Ghee looks semisolid at room temperature. You don’t
need to refrigerate it, and it can keep for several months. Always use a clean utensil in
the ghee bottle.
Tools: 4 sheets of cheesecloth
Preparation time: 2 minutes
Cooking time: 10 minutes
Yield: About 1 pound
1 pound unsalted butter (organic if available)
1 Melt the butter gradually over low heat in a deep pot with a thick bottom. Do not stir.
2 Continue cooking over low heat until the melted butter is a clear golden liquid. It will
bubble and may foam but won’t boil over if you have a deep enough pot. The milk
solids will turn golden or light brown and may settle at bottom. You can skim off and
discard the thick foam.
3 Remove from heat while the liquid is a clear gold. A darker color means overdone ghee.
4 Line a sieve with the 4 sheets of cheesecloth and place the sieve over a clean pot. Strain
the still-hot ghee through the sieve.
5 Transfer the strained ghee into a clean jar and screw the lid on securely.
Per serving: Calories 102; Fat 11.5 g (Saturated 7.3 g); Cholesterol 31 mg; Sodium 2 mg; Carbohydrate 0 g
(Fiber 0 g); Protein 0.1 g; Sugar 0 g.
Basking in Bread
Would we eliminate the staff of life from your world? Not a chance. You can
still enjoy bread that is healthy and delicious; this section gives you a couple
delicious breakfast options, and Chapter 12 has the recipe for our great-withany-meal sourdough bread.
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences)
T Gluten-Free Pumpkin Spice Bread
You don’t have to be gluten-intolerant to enjoy this great gluten-free recipe. Personal chef,
nutritional consultant, and cooking instructor Andrea Boje (www.myfoodmyhealth.
com/OurChefs/index.php?chefid=23) provided this morning recipe that’s even
tastier the next day.
You can substitute 1 cup maple crystals plus 1⁄2 cup sucanat plus 1⁄2 cup brown sugar for
the 2 cups of sugar. In place of gluten-free flour, you can also try 1⁄2 cup brown rice plus
1
⁄2 cup quinoa flour plus 1⁄4 cup each of sorghum, potato starch, tapioca flour, and millet
flour. Cover the finished bread with plastic wrap and keep in the refrigerator for a week
to 10 days. You can also freeze it for up to 3 weeks.
Tools: Parchment paper
Preparation time: 8 minutes
Cooking time: 35 minutes
Yield: Sixteen 1-slice servings
3 large eggs
1 teaspoon baking powder
2 cups sugar
1 teaspoon baking soda
1
2 teaspoons cinnamon
One 15-ounce can organic pumpkin
1
⁄2 teaspoon ground cloves
2 teaspoons vanilla
3
⁄4 teaspoon nutmeg
2 cups gluten-free flour
3
⁄4 teaspoon ground ginger
11⁄2 teaspoons xanthan gum
1 teaspoon sea salt
⁄2 cup grapeseed oil
1 Heat the oven to 350 degrees.
2 Spray two loaf pans with a little olive oil, line with the parchment paper, and set aside.
3 Beat the eggs in a medium mixing bowl with a hand mixer until a little frothy. Add the
sugar and continue to beat until smooth.
4 Add the oil, pumpkin, and vanilla and stir together with a spatula.
5 In a separate bowl, mix the remaining ingredients.
6 Add the dry ingredients to the wet and stir to mix.
7 Pour the batter into the prepared pans and bake for 35 minutes, turning the pans half
way through. The bread is done when a toothpick or wooden skewer inserted into the
middle of the loaf comes out clean. Cool on a wire rack.
Tip: Dress it up for company with a maple cream cheese frosting.
Per serving: Calories 248; Fat 8.4 g (Saturated 1 g); Cholesterol 40 mg; Sodium 270 mg; Carbohydrate 40.5 g
(Fiber 2.1 g); Protein 3 g; Sugar 27.7 g.
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T Banana Bread
Banana bread is such a comfort food, and thanks to Jenny Lass and Jodi Bager at www.
grainfreegourmet.com, you can enjoy it even with your IBS restrictions. This recipe
is grain-free, gluten-free, and dairy-free, but it tastes authentic and so delicious. Enjoy a
slice warm from the toaster on its own or with a little butter.
Preparation time: 10 minutes
Cooking time: 40 minutes
Yield: Eight 1-slice servings
2 cups finely ground almond flour
1
⁄4 cup honey
⁄2 teaspoon baking soda
1 large ripe banana, mashed
⁄2 teaspoon salt
3 large eggs
1
1
1 Preheat the oven to 300 degrees and line a greased 9-x-5-inch loaf pan with parchment
paper.
2 Mix the almond flour, baking soda, and salt in a bowl.
3 Combine the honey, mashed banana, and eggs and mix well.
4 Pour the wet mixture into the dry ingredients and stir until well combined.
5 Pour the batter into the prepared loaf pan and bake until a knife comes out clean when
inserted, about 40 minutes. Let cool.
Per serving: Calories 232; Fat 15.9 g (Saturated 1.6 g); Cholesterol 79 mg; Sodium 251 mg; Carbohydrate 18.2 g
(Fiber 1.4 g); Protein 8.6 g; Sugar 10.6 g.
Devouring Dairy(And Dairyless) Yogurt
We love dairy, but because of dairy sensitivity, which causes some nasal
mucus, we limit our intake to one serving of plain, unsweetened organic
yogurt to which we add bananas, raspberries, or strawberries. Properly-made
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences)
yogurt should have no lactose sugars left. The bacteria growing in the yogurt
should digest all the lactose, leaving nothing for your lactose-intolerant body
to deal with.
However, not all yogurts are this well made. Because some dairy lovers can’t
digest milk sugar or even the casein in those yogurts, the Raw food community has found ways around that specific problem with non-dairy yogurt,
which recreates the taste and consistency without the side effects. You can
read more about the Raw food movement in Chapter 3.
T Shannon’s Non-Dairy “Yogurt”
This dairy-free yogurt replacement from Shannon Leone (www.rawmom.com) is a
healthy and Raw alternative for people who are lactose intolerant or allergic to casein,
or just want a change of pace. Serve it with fresh fruit that fits for you, or try it with the
porridge or cereals in this chapter.
Soaking time: 1 hour
Preparation time: 5 minutes
Cooking time: None
Yield: 4 servings
2 cups raw cashews
1
Juice of 2 lemons (about ⁄2 cup)
1
⁄2 teaspoon vanilla
Pinch of sea salt
3 tablespoons agave or raw honey
1 Soak the cashews in water for 1 hour and rinse.
2 Add all ingredients into a blender or food processor and blend until smooth.
Per serving: Calories 367; Fat 24 g (Saturated 4 g); Cholesterol 0 mg; Sodium 43 mg; Carbohydrate 33.7 g
(Fiber 2.1 g) Protein 10.2 g; Sugar 17.7 g.
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T Kendall’s SCD Dairy Yogurt
Thanks to Kendall Conrad at www.eatwellfeelwellthebook.com for this 32-hour
yogurt that makes a half-gallon of fresh, rich, Greek-style yogurt.
You need a yogurt machine for this one. You also need Yogourmet (pronounced yogourmet), a freeze-dried yogurt starter containing L. Bulgaricus, S. thermophilus, and L.
acidophilus bacteria. One box of starter has three 10-gram packs (each pack makes 2
fresh quarts of yogurt).
Tools: Yogurt maker
Preparation time: 45 minutes (including cooling time)
Incubation time: 32 hours
Yield: Sixteen 1⁄2-cup servings (1⁄2 gallon total)
1 quart organic whole milk
One 10-gram package of Yogourmet starter
1 quart organic half and half (no careegenan)
1 Bring milk and half and half to a simmer. Remove from stove and cover. Place in the
fridge until lukewarm, about 25 to 30 minutes. When lukewarm, pour a cup of the liquid
through a strainer into the inner bucket of the yogurt maker.
2 Add the contents of the starter packets and whisk 20 times in each direction. Strain the
remaining milk mixture into the bucket and whisk 10 more times each way. Put the top
on the bucket and place in the outer container of the yogurt maker with 11⁄2 cups of
water.
3 Plug in the machine and leave it for 24 hours. After the 24 hours has passed, leave the
lid on the inner container and place it in the fridge for 8 hours more.
4 Spoon into a bowl, add honey and vanilla, and eat!
Per serving: Calories 179; Fat 8.4 g (Saturated 0.9 g); Cholesterol 49 mg; Sodium 92 mg; Carbohydrate 7.3 g
(Fiber 0 g); Protein 46 g; Sugar 7.3 g.
Savoring Eggcellence
First, we want to bust some misconceptions about eggs. Eggs don’t count as
dairy, so don’t even go there. You can have eggs — the whites and the yolks.
The story about egg yolks causing cholesterol problems is just a myth probably cooked up to sell margarine.
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences)
Eggs do have cholesterol; cholesterol is a fat, and some people are more sensitive to fat, but that doesn’t translate into egg yolks triggering IBS. In summary, enjoy your eggs!
Having said all that, yes, some people don’t digest eggs well. Neither of us
do, and we drink powdered eggs for breakfast. Our eggs come in serving-size
pouches mixed with pea powder and apple flakes. We shake the powder with
water, and we’re good to go.
T Herb Scramble
Chef and nutritionist Caroline Nation, who founded www.myfoodmyhealth.com, contributed this high protein kick-off to the day. You can enjoy it with any herbs you find
tasty and healthy. For a generally nutritious scramble, try parsley, but it’s also delicious
with chives, dill, basil, or cilantro. Blanching the herbs for one minute keeps them
bright green if that’s important to you.
Preparation time: 10 minutes
Cooking time: 5 minutes
Yield: 4 servings
⁄4 teaspoon freshly ground black pepper
1 bunch parsley, finely chopped
1
8 eggs
1 tablespoon extra virgin olive oil
⁄4 teaspoon salt
1
1 Bring a medium pot of water to a boil over high heat. Add the parsley (and any other
herbs) and cook for 1 minute. Drain and rinse under cold water.
2 Whisk the eggs in a medium bowl. Add the parsley, salt, and several grinds of pepper
and whisk to combine.
3 Warm the oil in a large nonstick or cast-iron skillet over medium heat. Pour in the eggs
and stir gently and constantly until the eggs form large curds and are cooked to your
preference, about 2 to 3 minutes. Serve immediately.
Per serving: Calories 149; Fat 12.6 g (Saturated 3.8 g); Cholesterol 420 mg; Sodium 178 mg; Carbohydrate 3.2 g
(Fiber 1 g); Protein 6.3 g; Sugar 0.4 g.
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T Huevos Rancheros
(Eggs Country-Style)
Raman Prasad (www.scdrecipe.com/cookbook) provided us with this traditional
Mexican breakfast dish from his book Recipes for the Specific Carbohydrate Diet™ (Fair
Winds Press). This dish, which is featured in the color section, translates from Spanish
as “eggs country-style,” because it was often served as a late-morning or early afternoon
treat for farm laborers working since the crack of dawn.
The snap peas in this recipe add an unusual crunch. Anaheim chili is a mild green chili
that most people with IBS may be able to tolerate. Start slowly and let your body
decide. If you’re on the SCD (see Chapter 3), don’t worry about the Gruyère cheese —
it’s SCD-safe.
Preparation time: 10 minutes
Cooking time: 15 to 18 minutes
Yield: 3 servings
6 eggs
1 medium tomato, finely chopped
1 teaspoon olive oil
1
⁄4 teaspoon oregano
1 small onion, finely chopped
1
⁄4 cup fresh cilantro leaves, finely chopped
1 Anaheim chili, deseeded and finely chopped
1
⁄8 teaspoon each salt and pepper, or to taste
9 chives, finely chopped
1
⁄4 to 1⁄2 ounce grated Gruyère cheese
10 snow peas, finely chopped
1 Break the eggs into a bowl, mix, and set aside.
2 Heat the olive oil in a nonstick pan over medium heat. Add the onion and Anaheim chili.
Sauté and allow the onion and chili to brown, 3 to 4 minutes. Add the chives and snow
peas to the pan and cook together for about 1 minute.
3 Add the chopped tomato and cook until soft, 2 to 4 minutes. Sprinkle the oregano into
the mixture, and add the eggs. Throw in the cilantro immediately. Add salt and pepper
to taste.
4 Allow the eggs to cook for 3 to 5 minutes until they reach the desired consistency, stirring often to make sure they don’t stick to the pan. Top with the grated cheese.
Per serving: Calories 165; Fat 11.8 g (Saturated 4.1 g); Cholesterol 423 mg; Sodium 226 mg; Carbohydrate 7.9 g
(Fiber 1.8 g); Protein 7.6 g; Sugar 3.7 g.
Chapter 7
Satisfying the Munchies and Your
Stomach: Snacks and Appetizers
Recipes in
This Chapter
In This Chapter
▶ Whetting your taste buds with appetizers
T Asian Tempeh Kabobs
▶ Dunking into dips and spreads
T Oven-Baked Yam (or
▶ Dishing out the fish snacks
▶
▶
T
S
ome people are convinced that snacking
is the answer to IBS. Preparation time is
short, so you can eat quickly if you’re ravenous.
The snack size is small, and the after effects are
minimal; as we mention in Chapter 1, comfortable eating has to do with the sphincters in your
gastrointestinal (GI) tract not being stretched to
the max, allowing food to sneak in and out without
you really noticing it! Now, those are magic words
to someone with IBS.
T
T
T
▶
▶
▶
Potato) UnFries
Green Egg Chicken Bake
Quick ‘n’ Easy Quiche
Nori Rolls
Mango Salsa
Celery Root Tahini Dip
Basic Seed or Nut Pâté
Tuna Cakes
Tuna Salad, Hold
the Mayo
Sardine Spread
You don’t have to skimp on the appetizers at your next dinner party, either.
The recipes we provide here let you nosh right along with your guests worryfree. But don’t wait for a dinner party to prepare your favorites. Spend an
afternoon in the kitchen whipping up a bunch of these “snackatizers” and put
them in the freezer for another day.
Of course you can take any meal in this book and make it a small portion and
achieve the desired results. However, when you want something fast and tasty
or a few dishes to get the party started right, you’re in the right chapter.
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Choosing Soluble-Fiber Finger Foods
The following foods are your best bets for incorporating soluble fiber in your
snacks and appetizers. Ideally, your munchies and starters should include at
least 50 percent soluble fiber. Although this chapter’s recipes don’t feature
all these ingredients, they’re foods that you can add or substitute to raise
your food-solubility factor. For a broader list, check out Appendix C for the
fiber contents of lots of common foods.
✓ Grains: Barley, brown rice, cornmeal, non-wheat pasta, non-wheat flour
tortillas, and quinoa
✓ Vegetables: Beets, carrots, mushrooms, parsnips, potatoes, pumpkins,
rutabagas, squash, sweet potatoes, turnips, and yams
✓ Fruit: Avocado
Starting Things Off with
Creative Appetizers
One man’s appetizer is another woman’s snack. We’ve called these appetizers because they kick any meal off to a great start, but don’t limit yourself!
They are great on their own to quiet the hungries at any time of day or night.
If you’re making hors d’oeuvres for a dinner party, double the recipe and
keep the rest for yourself.
T Asian Tempeh Kabobs
Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.php?chefid=23)
shared with us her favorite recipe for kabobs. Tempeh is fermented soybeans molded
into a cake that you can cut up into cubes or other entertaining shapes. It’s a great
source of protein for people with IBS because it’s fermented, which means it’s easy to
digest and doesn’t produce gas. The key to really good tempeh is all in the simmering
sauce — it gives it a rich, meaty flavor. Make extra sauce and save it in the refrigerator
for quick meal prep later, or use it in preparing beef for a stir fry. Frying the tempeh
first creates a crunchier texture and keeps it from falling apart.
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers
Tools: Garlic press (optional)
Preparation time: 6 minutes
Cooking time: 18 minutes
Yield: 3 servings
One 8 3⁄4-ounce package tempeh, cut into
1-inch cubes
Simmering Sauce (see the following recipe)
Six 6-inch skewers
3 tablespoons olive oil or high heat
safflower oil
1 Heat the oil in a frying pan over medium heat. Add the tempeh and cook until browned
on each side (about 2 minutes per side), turning over with tongs.
2 Pour the simmering sauce into the frying pan and simmer for about 8 minutes, turning
the tempeh occasionally so that it soaks up the sauce evenly.
3 Remove from heat. Put 4 to 5 tempeh cubes onto each skewer and place on a
serving dish.
4 Drizzle the remaining liquid from the pan over the skewers and serve.
Simmering Sauce
⁄4 cup tamari or soy sauce
2 tablespoons balsamic vinegar
1 teaspoon ginger juice, or small piece of
ginger, peeled and grated
2 tablespoons rice syrup, honey, or agave
syrup
1 tablespoon minced garlic, or 2 to 3 garlic
cloves run through a garlic press
1
1 In a small bowl, mix the tamari, vinegar, rice syrup, ginger juice, and garlic until rice
syrup has dissolved.
Vary It! Add 2 teaspoons of chopped lemongrass to the sauce for a Thai influence, or add
1
⁄4 cup of pineapple or orange juice and 1⁄2 teaspoon of lemon zest to marinade for a tropical tang.
Tip: Having a barbeque? Make the skewers up to 2 days ahead of time and then put them
on the grill for about 5 minutes to reheat.
Per serving: Calories 348; Fat 22.5 g (Saturated 3.7 g); Cholesterol 0 mg; Sodium 1351 mg; Carbohydrate 22.9 g
(Fiber 0.3 g); Protein 18.1 g; Sugar 14.4 g.
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T Oven-Baked Yam
(or Potato) UnFries
Thanks to our healing chef, Colleen Robinson (www.crimsondoorhealing.com) for
this simple but delicious substitution for the universal fries. Lots of restaurants have
the deep-fried version on the appetizer menu, but the baked yam version is a great
alternative for IBS because it has less fat, which can be a trigger. And the UnFries have a
sweet taste, so they quickly become a treat. Don’t forgo the parchment paper here. It
seems silly but trust us — it lets you get away with making the fries all crispy and
happy with very little oil. Parsley or a French herb mix works well for the dried herb.
Tools: Parchment paper
Preparation time: 45 minutes
Cooking time: 30 minutes
Yield: 1 serving
1 medium yam or potato, or 1 large handful
new baby potatoes
1
⁄4 teaspoon sea salt
1
⁄2 teaspoon dried herbs of choice
1 Preheat the oven to 350 degrees. Cover a couple of cookie sheets with parchment
paper.
2 Coarsely chop the yam/potatoes into pieces roughly the same size (so they cook
evenly). Soak the yam/potato pieces in a bowl of cold water for 30 minutes to pull out
extra starch and make them crispier.
3 Strain out the water but do not leave the yams/potatoes to dry. Instead, immediately
toss them with the sea salt and herbs.
4 Lightly spray the parchment paper with cooking spray and then spread the yams/
potatoes out in a single layer. Don’t cram them in — they won’t cook as crispily and
they’ll take longer.
5 Bake for about 15 minutes, flip them over with a spatula, and cook for another 15 minutes so that they’re nice and soft on the inside and crisp on the outside.
Tip: If you really fall in love with this recipe, invest in a mandoline slicer to cut your yams/
potatoes up in a jiffy.
Per serving: Calories 112; Fat 0.07 g (Saturated 0.02 g); Cholesterol 0 mg; Sodium 653 mg; Carbohydrate 26.2 g
(Fiber 3.9 g); Protein 2.1 g; Sugar 5.4 g.
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers
Green Chicken Egg Bake
Thanks to Michelle Gay (www.eatingjourney.wordpress.com) from Australia for this
quick and easy starter for one, which is featured in the color section. Michelle is a farm girl
from Oregon who is a house mom for students at an Australian university. We don’t know
whether she feeds her students her delicious recipes, but they would certainly benefit!
For this recipe, we recommend you use free-range chicken because they are grain-fed and
free of growth hormones and antibiotics and are therefore healthier for the IBS tummy.
With any chicken dish, be sure to cook whatever kind of chicken you use well. As you
become more familiar with this dish, you may find that you don’t need to grease the pan.
Preparation time: 15 minutes
Cooking time: 35 minutes
Yield: 1 serving
4 ounces of chicken breast meat, diced
1 cup spinach
1 stalk of celery, diced
1
1 teaspoon olive or peanut oil
⁄4 cup cheese, onions, peppers, bacon, or
other leftovers (optional)
2 eggs
⁄8 teaspoon each salt and pepper
1
⁄8 cup water
3
1 Preheat the oven to 400 degrees. Grease a loaf pan and set aside.
2 In a skillet, heat the olive or peanut oil over medium heat. Add in the celery and cook
for about 1 to 2 minutes.
3 Season the chicken with salt and pepper and add it to the skillet with about 1⁄4 cup of the
water. Continue stirring until the chicken is cooked and remove from the heat.
4 In a separate bowl, whisk or beat the eggs and 1⁄8 cup of water with a fork. Add the spinach and any optional ingredients (if desired).
5 Place the chicken/celery mixture in the bottom of the loaf pan and cover with the egg/
spinach mixture. Bake for about 20 minutes or until a knife comes out clean, meaning
the egg is cooked.
Vary It! Sprinkle the cheese on top of the dish as it bakes instead of mixing it in with the
eggs.
Tip: If the spinach is poking out and getting burned, you can add more eggs to cover everything up.
Per serving: Calories 301; Fat 15.8 g (Saturated 4.1 g); Cholesterol 478 mg; Sodium 548 mg; Carbohydrate 3.2 g
(Fiber 1.4 g); Protein 35.6 g; Sugar 1.6 g.
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Quick ‘n’ Easy Quiche
Thanks to Colleen Robinson (www.crimsondoorhealing.com) for her contribution
of this appetizer for the whole family. This recipe is easy to assemble, but it does take
40 minutes to cook, which gives you time to clean the kitchen! If you’re looking for
cheeses that are compatible with the Specific Carbohydrate Diet (SCD), you can use
cheddar, havarti, brick cheese, Colby, Gruyère, or Swiss. (Check out Chapter 3 for more
on the SCD.) Use soy creamer so that the creamer doesn’t separate. And don’t skip the
hole-poking in the pie crust; it really does make a difference.
Preparation time: 10 minutes
Cooking time: 40 minutes
Yield: 6 servings
3 egg whites, beaten with a fork
1 cup mushrooms, cleaned and sliced
⁄3 cup chicken broth, preferably organic
⁄3 of a 10-ounce package frozen chopped
spinach, thawed and drained
2
⁄4 cup soy creamer
1
2 teaspoons fresh parsley, finely chopped
⁄2 teaspoon salt
1
1
1
⁄4 cup green onions (tops only), sliced thinly
9-inch frozen pie crust, unbaked
⁄4 cup Parmesan cheese
1
1 Preheat the oven to 450 degrees.
2 In a bowl beat egg whites with the broth, soy creamer, parsley, and salt. Set aside.
3 Use a fork to poke holes in the bottom of the frozen pie crust. Bake the crust for 5 minutes and take it out of the oven.
4 Spread the spinach over the bottom of the crust and then sprinkle the green onions and
mushrooms over the spinach. Pour the egg mixture over the spinach, onions, and
mushrooms and sprinkle the Parmesan on top.
5 Bake for 10 minutes and then lower the heat to 325 and bake for 25 minutes more. It’s
done when you can stick a knife in the middle and it doesn’t come out with raw egg on it.
Tip: Clean your mushrooms by brushing them rather than washing them. Although you may
be inclined to wash a fungus that grows in cool, dark, moist soil, chefs insist that washing
mushrooms makes them mushy. You can buy a mushroom brush or cheat and buy a cheap,
soft toothbrush; brush all the junk off them and cut the bottom bit off, and you’re good to go.
Per serving: Calories 162; Fat 9.6 g (Saturated 3 g); Cholesterol 4 mg; Sodium 635 mg; Carbohydrate 13.1 g
(Fiber 1.1 g); Protein 6.6 g; Sugar 3.2 g.
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers
T Nori Rolls
Chef and nutritionist Shannon Leone at www.rawmom.com provided this recipe. If
you’re in a rush, you can substitute avocado for the nut pâté. The nut pâté, nori, and
zucchini are all IBS-friendly because of their soluble-fiber content. If you’re worried
about digesting the carrots, either eliminate them or shred them with a vegetable
peeler. The same goes for green onions — cut them extra fine if you tend to have problems stomaching them.
Preparation time: 45 minutes
Yield: 8 servings
4 sheets nori
1 zucchini or cucumber, julienned
1 cup Basic Nut or Seed Pâté (see the recipe
later in this chapter), or 1 cup Shannon’s
Quick Rice (see the recipe in Chapter 12)
⁄2 a green apple or pineapple, sliced thinly and
julienned
1 green onion, chopped
1
1 carrot, julienned or grated
1 Lay out one sheet of the nori at a time on a cutting board. Spread the nut pâté on the
nori sheet and then place vegetables and fruit lengthwise on top of the pâté.
2 Roll the sheet into a cylinder and seal it with a wet finger. Let it stand for 30 minutes
and then slice it into 6 pieces. Repeat Steps 1 and 2 for the rest of the nori sheets.
Per serving: Calories 85; Fat 5.4 g (Saturated 0.6 g); Cholesterol 0 mg; Sodium 156 mg; Carbohydrate 6.6 g
(Fiber 2.7 g); Protein 3.1 g; Sugar 2.5 g.
Dipping for Chips
Dips are great snack treats if you have IBS. The fact that they’re in paste form
means the insoluble fiber is easier to digest because it’s already been broken
down. With seed and nut butters, the nasty sharp bits of the nuts and seeds
are ground down so that they’re friendlier to sensitive stomachs.
You can try any assortment of chips available in your grocery store or health
food store as edible scoops. You can also dip with cut up vegetables, or
slather the goodness on pieces of flat bread or sprouted bread (bread made
from whole grains that have sprouted or germinated).
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Note that some of these dip recipes contain somewhat involved processes or
unusual ingredients you may not be familiar with. We encourage you to make
the leap and wander down those uncharted aisles of the grocery store — you
never know what other treasures you may find.
T Mango Salsa
Raman Prasad created this cool and delicious SCD mango salsa for his book Recipes for
the Specific Carbohydrate Diet™ (Fair Winds Press); check him out at www.scdrecipe.
com/cookbook, and find a photo of the salsa in this book’s color section. The serrano
chili is optional in this dish, and leaving it out makes the salsa IBS-friendly, especially if
eaten with a soluble side like quinoa or organic baked corn chips. Raman also suggests
partnering it with the Herbed Tilapia with Lime in Chapter 11.
The raw onions and peppers in this dish may be setting off your IBS alarm, and if these
foods have been a problem for you in the past, you’re right to shy away. But if these
ingredients don’t specifically trigger you, consider the following: This recipe was created by a young gentleman who suffered ulcerative colitis from age 17 until he found his
cure in the SCD, which allows vegetables and some spices while outlawing grains, lactose, and sucrose. If your IBS is triggered by lactose, sucrose, or grains, vegetables may
not be such a problem for you, and this salsa may help you find health, not hurt.
Preparation time: 10 minutes
Cooking time: None
Yield: 6 servings
⁄2 yellow pepper, finely chopped
2 ripe mangoes, peeled and diced
1
1 serrano chili, finely chopped (optional)
1 cup fresh cilantro, finely chopped
2 green onions, finely chopped
Juice of 1 lime (about 2 tablespoons),
or to taste
⁄2 red pepper, finely chopped
1
1 Mix the mango pieces with the chopped chili, green onions, red and yellow bell peppers, cilantro, and lime juice in a bowl to serve as a dip or as an accompaniment to
guacamole.
Tip: You also can serve Mango Salsa as a side with any of our chicken, turkey, or fish main
dishes in Chapter 11 (except maybe curried shrimp). We pair it with Coconut Panko
Shrimp in the color insert.
Per serving: Calories 59; Fat 0.3 g (Saturated 0.05 g); Cholesterol 0 mg; Sodium 4 mg; Carbohydrate 14.9 g
(Fiber 1.9 g); Protein 0.9 g; Sugar 11.3 g.
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers
T Celery Root Tahini Dip
You can eat this dip on its own or with vegetables and/or crackers. Herbs de Provence is
just a fancy name for a blend of herbs like savory, fennel, basil, thyme, and lavender.
Tahini is a paste made of ground sesame seeds. Julie Beyer has modified many recipes
such as this one to accommodate her own food sensitivities and teaches people to cook
their own special, healthy meals using organic ingredients.
Tools: Potato masher (optional)
Preparation Time: 20 minutes
Cooking Time: 12 minutes
Yield: 4 servings
1 medium celery root, skinned and chopped
(about 2 cups)
11⁄2 teaspoons of Herbs de Provence mixture
or rosemary
2 tablespoons of olive oil or coconut oil
2 tablespoons tahini
1
⁄2 an onion
Juice of 1⁄2 a lemon (about 1⁄8 cup)
1 to 2 cloves garlic
1
⁄8 teaspoon each sea salt and pepper,
or to taste
1 teaspoon turmeric
⁄2 to 1 teaspoon sea salt
1
1 Boil the celery root for about 5 minutes or until tender and then drain it and place it in a
bowl.
2 Fry the onions and garlic in the oil and then add the celery root, turmeric, sea salt, and
herbs. Stir until the celery root is lightly browned.
3 Add the tahini and lemon juice. You can eat the mixture as-is at this point, mash it with
a potato masher, or process it in a blender.
4 Add sea salt and pepper to taste.
Vary It! If you don’t have celery root, you can try celery as the base of this dip, although it
doesn’t give as rich a taste.
Per serving: Calories 149; Fat 11.1 g (Saturated 1.6 g); Cholesterol 0 mg; Sodium 596 mg; Carbohydrate 11.4 g
(Fiber 2.6 g); Protein 2.7 g; Sugar 2 g.
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Solving the solubility problem with pea powder
Grinding nuts and seeds helps their insoluble
fiber become much more digestible. However, if
you still find powdered nuts and seeds slightly
irritating, we have a solution for you. We both
use a protein powder consisting of pea powder,
whole eggs, and apple flakes, and our tummies
love it. We suggest adding soluble-fiber pea
powder in nut- and seed-based recipes to
increase the soluble fiber content and help neutralize any possibility of irritation. One to two
ounces of pea powder in a recipe can usually
balance one to two cups of ground nuts or seeds.
T Basic Nut or Seed Pâté
Every Raw food chef has his favorite nut pâté, but all the recipes begin with the basic five
ingredients: nuts or seeds, lemon juice, garlic, salt, and water. Juliano’s Nut Cheeze is our
inspiration for this nut pâté. His recipe boasts about 10 ingredients and takes a few minutes longer to prepare, but this recipe couldn’t be any simpler, and it’s all you need.
Twelve servings may seem like a lot, but the serving size is 2 tablespoons. It’s so rich
and concentrated that that’s the perfect amount for a wrap or a salad dressing. For
wraps, make the pâté a thicker consistency like peanut butter; for sauces (such as to
pour over pasta), make it a thinner consistency. This recipe will keep in the fridge for
several days because the garlic is a natural preservative.
Preparation time: 5 minutes
Cooking time: None
Yield: Twenty-four 2-tablespoon servings (3 cups total)
2 cups of seeds or nuts (such as sunflower
seeds, pumpkin seeds, almonds, macadamia
nuts, or cashews)
Juice of 3 lemons (about 3⁄4 cup)
1
⁄4 cup of water
1 heaping teaspoon of sea salt
4 cloves garlic
1 Grind the nuts or seeds in a coffee grinder or high-speed blender. If you use a coffee
grinder, we recommend grinding 1⁄4 cup at a time. Set aside the powdered mixture in
a bowl.
2 Blend the lemon juice, water, salt, and garlic in a blender or food processor.
3 Add the powdered mixture to the lemon juice mixture and blend. To create the desired
consistency, you may have to add another few tablespoons of water and lemon juice.
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers
Vary It! To change the color, taste, and texture of the pâté, you can add 1⁄2 cup finely
chopped or food-processed onion, or 1 teaspoon turmeric, or 1 teaspoon of powdered
ginger, or 1⁄4 cup of finely chopped fresh basil.
Tip: Add pea powder to increase the soluble fiber content. Add 1 ounce of powder and an
extra ounce of water per cup of seeds. (See the nearby sidebar “Solving the solubility problem with pea powder” for more on using pea powder for digestibility.)
Tip: Take 2 ounces of the nut pâté and add 1 ounce of lemon juice and 1 ounce of water to
create a wonderful mayonnaise or the basis of a Caesar-like salad dressing!
Per serving: Calories 130; Fat 10.6 g (Saturated 1.1 g); Cholesterol 0 mg; Sodium 291 mg; Carbohydrate 6.8 g
(Fiber 2.5 g); Protein 4.2 g; Sugar 1 g.
Featuring Fish
High in protein and rich in essential fatty acids, fish is a fabulous snack food
and good for your brain too! Try smoked wild salmon (or any smoked fish)
on a thin slice of sprouted manna bread brushed with stone ground mustard,
with a side of avocado. It’s a snack that takes seconds to prepare.
Every chemical and heavy metal used in the world end up in the ocean and
become food for fish, and many people have justifiable concerns about some
kinds of fish having high levels of mercury. Keep large game fish such as tuna,
swordfish, and marlin off your snack list. For safer snacking, look to mid-sized
deep-ocean fish such as cod or small tuna and smaller to mid-sized fish like
tilapia, trout, and striped bass. The best fish by far is wild Alaska salmon.
Online sources of wild Alaska salmon and mercury-free or low mercury tuna
are www.vitalchoice.com and www.vitacost.com/WildPlanet.
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Tuna Cakes
Michelle Gay (www.eatingjourney.wordpress.com) provided us with this tasty
high-protein snack that just takes moments to prepare. For this recipe, make sure you
use a white albacore tuna that has been troll caught. No, we don’t mean snagged by
weird-looking gnomes with fishing poles. Trolling lines catch smaller tuna, protect dolphins, and allow fishermen to determine the size of the fish they keep. Because the level
of mercury in fish is determined by the size of the fish, you want to eat the smallest fish
you can. But don’t go as far as eating tiny shrimp-like krill — leave those for the whales!
These lovely cakes are featured in the color section.
Preparation time: 3 minutes
Cooking time: 3 minutes
Yield: 1 serving
⁄8 teaspoon each salt and pepper, or to taste
One 5-ounce can of tuna, drained
1
2 to 3 tablespoons almond meal
1 to 2 teaspoons of olive oil, sunflower oil,
or safflower oil, or ghee (see the recipe in
Chapter 6)
1 egg
1 In a small bowl, mix together the tuna, almond meal, egg, salt, and pepper. Set aside.
2 Heat the oil or ghee in frying pan over high heat.
3 Work the tuna mix into little cakes and drop them into the frying pan. Cook on one side
for 3 to 4 minutes and then flip over and cook for 3 minutes or until crispy brown.
Tip: Believe it or not, pesto is a great addition to this tuna treat. You can find a recipe for
Pesto without the Pain in Chapter 11.
Per serving: Calories 396; Fat 23.6 g (Saturated 3.1 g); Cholesterol 275 mg; Sodium 986 mg; Carbohydrate 5.4 g
(Fiber 2.6 g); Protein 43.8 g; Sugar 0.4 g.
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers
Tuna Salad, Hold the Mayo
Tuna salad is an old standard that many people with IBS miss because they can’t find a
replacement for the mayo. Our Down Under contributor Michelle Gay (www.eating
journey.wordpress.com) found a way to make this a friendly, high-protein snack.
Preparation time: 5 minutes
Cooking time: 8 minutes
Yield: 1 serving
1 hardboiled egg, diced small
⁄4 of an avocado
1 teaspoon curry powder (optional)
1
One 5-ounce can of tuna in water, drained
2 to 3 tablespoons of Kendall’s SCD Dairy
Yogurt (see the recipe in Chapter 6), or any
plain yogurt
1
⁄8 teaspoon each salt and pepper, or to taste
1 Place the egg and avocado in a small bowl. Add the yogurt; you may only need 2 tablespoons if your yogurt of choice isn’t very thick. Add the curry powder (if desired).
2 Add the tuna, salt, and pepper and mash all together.
Vary It! Add celery, onions, different seasonings, or apples to jazz up this tuna salad even
more.
Vary It! Instead of yogurt, you can use our Basic Seed or Nut Pâté (see the recipe earlier in
this chapter). You may have to dilute it with more water and lemon juice first to make it
the right consistency.
Per serving: Calories 377; Fat 15.5 g (Saturated 3.9 g); Cholesterol 268 mg; Sodium 932 mg; Carbohydrate 7.8 g
(Fiber 4.2 g); Protein 50.9 g; Sugar 2.6 g.
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Sardine Spread
Contributing chef Caroline Nation (founder of www.myfoodmyhealth.com) recommends
serving this snack on pumpernickel bread, but you may also want to try it on sprouted
bread if you avoid wheat. Sardines are a good source of calcium and vitamin D, as well as
omega-3 fatty acids, which are known to help reduce levels of inflammation.
Preparation time: 2 minutes
Cooking time: None
Yield: 2 servings
⁄2 teaspoon fresh lemon juice
One 3.75-ounce tin sardines
1
1 teaspoon Dijon mustard
2 pieces bread of your choice
2 tablespoons finely chopped red onion
1 Drain the sardines. In a bowl, mash the sardines and the mustard with a fork. Add the
onion and lemon juice and stir to combine.
2 Spread generously on the bread to make two open-faced sandwiches.
Per serving: Calories 102; Fat 5.4 g (Saturated 0.7 g); Cholesterol 66mg; Sodium 262 mg; Carbohydrate 1.2 g
(Fiber 0.3 g); Protein 11.6 g; Sugar 0.5 g.
Chapter 8
Drinks for Any Time
of Day or Night
In This Chapter
Recipes in
This Chapter
▶ Enjoying stomach-soothing smoothies any time of day
T Nutty Breakfast
▶ Turning to homemade juice for some essential nutrients
T Safe and Soothing
▶ Going nuts for milk substitutes
▶ Checking out teas and coffees that go easy on your tummy
Smoothie
Smoothie
T Banana and Greens
Delight Smoothie
T Lovely Bones Juice
Y
ou’ve probably been told that coffee, strong
tea, sodas, and alcohol aren’t so great for
IBS, but they aren’t the only drinks in the world
(although advertising can certainly make you
think that). Perhaps you feel that water is your
only safe liquid of choice. Au contraire! As this
chapter shows, you have a wide variety of drink
options to enjoy that won’t set off your IBS. In fact,
some of our drinks can even be called medicinal
because of their healthy and healing ingredients.
T Ginger Love!
T Pick Me Up
T Soaking Nuts and Seeds
T Cashew Milk
T Silky Chai Nut Milk
T Essential Nut Milk
T A Fine Pot of Tea
T Lemonade
Where’s the Fiber?
Most of the chapters in this part give you tips on working soluble fiber into
your recipes, but that’s not the case here. In fact, in most of the recipes that
follow, you remove all the fiber in the process of juicing or making nut milks.
Even the teas are strained so that no particles of solid substance touch your
tummy — just liquid. Fiber aside, though, you can use a high-speed blender
to make foods more soluble — they significantly reduce food particle size,
which means they shred insoluble fiber to the point of oblivion. See the nearby
sidebar “The power of high-speed blending” for more on these handy machines.
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The power of high-speed blending
Want to get rid of that irritating insoluble fiber
as you fix your drinks? Invest in a high-speed
blender. In 2008, researchers at the University
of Toronto studied what happens to food when
processed in a high-speed blender. They wanted
to determine whether the blending process
can enhance nutrient intake from whole foods.
They tested high-speed blenders (specifically
the Vita-Mix 5200) and found that the blenders
are able to break down plant cell walls, reducing particle size and potentially increasing
how quickly essential nutrients in vegetables
and fruits end up in the bloodstream. You can
see the microscopic details of this research
at www.vita-mix.com/household/
infocenter/research.asp#.
In terms of IBS triggers, one factor you need to watch out for in drinks is
temperature. Digestion, according to Ayurvedic medicine, is the way humans
cook their foods in their stomachs, absorb nutrients in their small intestines,
and relieve themselves of waste through the large intestine. Starting with a
warm or cool food affects how you digest it and how your intestines react to
it. Flip to Chapter 3 for the skinny on the Ayurvedic doshas or constitutions;
Vatas already have cool tendencies, so a cold drink is going to make them
shiver. Pittas have more fire and sometimes needs to be cooled down, so if
you have this kind of constitution, cold drinks are okay.
Soothing Your Stomach with Smoothies
A smoothie is defined as a blended fruit drink, but it can be so much more. A
smoothie meets the needs of people who are in a rush, and in the case of IBS,
it’s a concentrated food source in only a few ounces.
When you consider that your stomach is only the size of your two cupped
hands, you realize that you really don’t need to eat too much to begin stretching the stomach, which triggers the opening of sphincters throughout the
body. A few ounces of smoothie are therefore a perfect way to take in nutrients without feeling overly full.
Smoothies are also great to have any time of the day. Just make sure you sip
them slowly. In fact, try chewing ’em. Swish a smoothie around in your mouth
to get your salivary enzymes activated so they can help digest your smoothie
before it even hits your stomach. And only drink a few ounces at a time. Then
put your drink in the fridge or keep it in a thermos at work and sip it throughout the day. That way you’re giving your intestines enough time to digest it
Chapter 8: Drinks for Any Time of Day or Night
and extract the goodness, ensuring you get the most nourishment possible
from your smoothie.
Most people think of bananas when they hear the word smoothie. Bananas
are high in potassium and help reduce hypertension, but you may have
heard mixed stories about the benefits of bananas for the bowels. According
to Carolyn’s Chinese medicine teacher, unripe bananas that are still about
one-third green are more lubricating for the intestines than ripe bananas and
can be used to treat constipation. When they’re ripe, with some brown spots
forming, they can treat diarrhea. (Browning of a fruit just means the fruit is
fermenting, so it’s already starting to digest itself and causes less stress on a
weak digestive system.)
So bananas are really like a bowel cure-all. But don’t take our word for it. Try
them either ripe or unripe and see how your body responds. If you’ve done your
avoidance and challenge testing (refer to Chapter 2) and found that you can eat
bananas, you’re in for a smoothie treat, as the following recipes show you.
T Nutty Breakfast Smoothie
Michele Gay (www.eatingjourney.wordpress.com) offers this tasty and smooth
way to start your day. It features the all-powerful banana as well as spinach and almond
butter. We discuss the IBS benefits of bananas earlier in this section; raw spinach is
high in soluble fiber when you blend it. Almond butter in its creamy state doesn’t irritate the intestines.
Preparation time: 5 minutes
Cooking time: None
Yield: 2 servings
2 bananas
1 cup water
2 cups spinach
1 tablespoon almond butter
1 Cut up the bananas and spinach.
2 Put all the ingredients in a blender. Blend until smooth and enjoy.
Per serving: Calories 163; Fat 5.2 g (Saturated 1 g); Cholesterol 0 mg; Sodium 61 mg; Carbohydrate 29.7 g
(Fiber 4 g); Protein 3.3 g; Sugar 14.9 g.
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T Safe and Soothing Smoothie
Making a meal doesn’t have to be a big deal. You don’t have to turn the kitchen upside
down and get out all of your pots and pans to make breakfast, but you do need breakfast. This Safe and Soothing Smoothie helps keep your blood sugar up while soothing
your stomach. You can experiment with two to three of the ingredients in this recipe,
and later, with the help of your food diary (outlined in Chapter 2), you can substitute
different ingredients that are on your safe list.
With all the mixing and matching possibilities, you have a dozen recipes at your fingertips. We encourage you to keep it simple, though. Don’t make an “everything but the
kitchen sink” smoothie that can cause some intestinal distress. Stick with a few ingredients and keep a record of what your body likes and dislikes. As you experiment, you
can also adjust the amount of liquid to reach your desired consistency. Check out this
delicious drink in the color insert.
Tools: High-speed blender (optional)
Preparation time: 5 minutes
Cooking time: None
Yield: 1 serving
1 cup strawberries, fresh or frozen
1 cup liquid (water, coconut juice, or half
coconut juice and half coconut milk)
2 tablespoons hulled hemp seeds (no soaking
required)
Natural sweetener (such as agave, stevia, or
Just Like Sugar) to taste (optional)
1 small, ripe banana
1 to 2 tablespoons pea powder protein (such
as Provide)
1 Put the banana, strawberries, hemp seeds, and pea powder in a high-speed blender or a
food processor. Add the liquid, making sure all the ingredients are covered, and blend
well.
2 Taste the blended mixture and add sweetener to taste (if desired). Give the mixture
another quick blend to incorporate any sweetener.
Tip: Other IBS-friendly fruit includes peeled apples, apricots, peeled pears, peeled peaches,
and mangoes.
Per serving: Calories 361; Fat 11.3 g (Saturated 1 g); Cholesterol 0 mg; Sodium 13 mg; Carbohydrate 46.7 g
(Fiber 7.9 g) Protein 23 g; Sugar 22.9 g.
Chapter 8: Drinks for Any Time of Day or Night
T Banana and Greens
Delight Smoothie
Here’s another smoothie creation from Michele Gay (www.eatingjourney.wordpress.
com). Like bananas, apples are a food that can swing both ways in treating IBS. Raw
apples are high in pectin and fiber and can help bring fluids into the bowel and treat
IBS-C. Apples in applesauce form treat IBS-D, according to the well-known BRATTY diet
(bananas, rice, applesauce, toast, tea, and yogurt).
Tools: Hand blender (optional)
Preparation time: 5 minutes
Cooking time: None
Yield: 4 servings
1 banana, cut up
1 pear, cored, peeled, and cut up
2 cups baby spinach, chopped
2 cups water
1 apple, cored, peeled, and cut up
1 Put all the ingredients in a blender or use a strong hand blender.
2 Blend until smooth and enjoy.
Vary It! If you’re experiencing diarrhea, use 1 cup applesauce in place of the cut-up apple.
Per serving: Calories 75; Fat 3 g (Saturated 0 g); Cholesterol 0 mg; Sodium 13 mg; Carbohydrate 19.3 g (Fiber 3 g);
Protein 4.1 g; Sugar 12.9 g.
Drinking Up Your Nutrients with Juices
Everyone needs nutrition, especially people with IBS-D, who often limit themselves to white rice and white bread and can become malnourished. One of
the best ways to get this nutrition is by drinking healthy juices. If you have
IBS-C, juices are good for you too because they’re high in antioxidants to deal
with the toxins being absorbed through the large intestines along with water
as you wait and wait and wait.
If you’re experiencing IBS-C, prune juice and lots of water may be just what you
need. Prune juice is a very gentle yet effective laxative. It contains an unpronounceable substance called dihydrophenylisatin (hey, we warned you it was a
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toughie) that’s responsible for its laxative action. Water provides lubrication
and bulk to help things move along and replace fluids that are continually
reabsorbed through the colon.
Juices are so rich in nutrients that a couple of mouthfuls can give you a
boost, especially if you chew your juice. No, don’t leave chunks of juice ingredients in your drink, but do take a mouthful of juice and swish it around your
mouth before swallowing. (You may recall that food absorption starts in your
mouth, where your saliva begins to break down your food. In fact, one-third
of your carbohydrate digestion process is completed in your mouth before it
hits your stomach.)
Some nutritionists say that drinking juices isn’t a good way to get nutrition
because the contents of your glass pass too quickly through your system.
We don’t know if that’s been studied, but Christine actually stopped drinking
juices and smoothies for a while, heeding their advice, only to find that she
was missing the benefits. She went back to her drinks, realizing that she felt
better when she had them and really was getting nourishment from them.
If you don’t know whether you’re absorbing a food or drink, just do a quick
survey of the contents of your toilet bowl. You’ll see the color of the juice you
just drank or some bits of food that you thought you chewed and digested.
If that happens, eat more slowly, chew more thoroughly, and add digestive
enzymes, which we cover in Chapter 1.
Chop up your vegetables and fruits somewhat before putting them in a juicer.
Doing so causes less wear and tear on your appliance.
Juicer or nut milk bag: That is the question
If you want to make your own juice at home,
you have two choices for juicing: a juicer and
a blender/nut milk bag combo. Just about any
juicer will do the trick (unless you want a juice
press where you crush out your juice and no
metal blades tear up your ingredients). Nut milk
bags, however, are just a bit more complex.
Nut milk bags first started as a way to strain the
fiber from nuts in the making of nut milk. Then
one fine day a brilliant mom decided that she
could strain a vegetable drink in the very same
way. All you have to do to juice the nut milk bag
way is cut up some vegetables and fruits that
you’d normally feed through your juicer, add a
cup of water, blend thoroughly, and then pour
the contents through a nut milk bag. Voilà! You
have your juice.
The great part about using a nut bag versus
a juicer is that you only have to rinse out the
nut milk bag and not all the parts of a juicer.
Cleanup is therefore a breeze!
Chapter 8: Drinks for Any Time of Day or Night
T Lovely Bones Juice
Angela Elliott, author of the e-book A Diva’s Guide to Juices and Cocktails (www.
she-zencuisine.com) has found a way for you to get your calcium and magnesium in
a tasty glass of juice. Apples are high in soluble fiber, ginger is a digestive aid, and
lemon is good for the liver — all in all, a very IBS-friendly drink. Check out the glass of
Lovely Bones Juice in the color section.
Tools: Nut milk bag (optional)
Preparation time: 5 minutes
Cooking time: None
Yield: 2 servings
2 apples, quartered
Juice of 1⁄4 of a lemon (about 1⁄16 cup)
5 kale leaves
1 inch ginger
1 handful parsley (about 1⁄2 cup)
1 celery stalk
1 Juice all the ingredients; alternately, you can chop them up, combine them in a blender,
and strain the mixture through a nut milk bag (see the nearby sidebar “Juicer or nut
milk bag: That is the question” for more on this method).
2 Pour into glasses and drink up.
Per serving: Calories 125; Fat 0.7 g (Saturated 0.1 g); Cholesterol 0 mg; Sodium 42 mg; Carbohydrate 31.1 g
(Fiber 5.9 g); Protein 2.2 g; Sugar 19.6 g.
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T Ginger Love!
Thanks to Angela Elliott for this recipe from her e-book A Diva’s Guide to Juices and
Cocktails (www.she-zencuisine.com); it’s great because we love ginger! Ginger is a
true friend to people with IBS. Not only does it soothe the digestive system but it can
also help alleviate the uncomfortable gas that plagues many people. Ginger has some
anti-inflammatory compounds called gingerols that are powerful enough to work on
arthritis and can soothe an inflamed colon.
Tools: Nut milk bag (optional)
Preparation time: 5 minutes
Cooking time: None
Yield: 2 servings
⁄4 inch ginger
1
2 apples, quartered
Juice of 1⁄2 a lemon (about 1⁄8 cup)
1 Run ginger and then the quartered apples through a juicer, or chop them, blend them,
and strain them through a nut milk bag.
2 Mix in the lemon juice and serve.
Per serving: Calories 101; Fat 0.3 g (Saturated 0.05 g); Cholesterol 0 mg; Sodium 3 mg; Carbohydrate 26.7 g
(Fiber 4.5 g); Sodium 19.2 g; Protein 0.6 g; Sugar 16.5 g.
T Pick Me Up
This recipe, also from Angela Elliott’s A Diva’s Guide to Juices and Cocktails (www.
she-zencuisine.com), focuses on apples, which are rich in antioxidants. For people
with IBS, apples are a mainstay and help with both ends of the IBS spectrum. Take them
raw but peeled for IBS-C. Sauce them up into applesauce or bake them in the oven for
IBS-D, again removing the peel, which has too much insoluble fiber. Cilantro gives this juice
a distinct flavor that most people love. You can use just the juice of the lemons, or you can
peel off the outer skin (leaving the white rind) and run the lemons through a juicer.
Chapter 8: Drinks for Any Time of Day or Night
Tools: Nut milk bag (optional)
Preparation time: 5 minutes
Cooking time: None
Yield: 3 servings
1 bunch cilantro (about 12 ounces)
8 to 10 celery stalks
3 apples, cored and quartered
Juice of 3 lemons (about 3⁄4 cup)
1 medium cucumber, cut lengthwise
1 Juice the cilantro, apple, cucumber, and celery, or chop them, blend them, and strain
them through a nut milk bag.
2 Mix in the lemon juice and serve.
Vary It! If you don’t like the flavor of cilantro, try swapping out the cilantro bunch for 6
ounces of parsley or 4 to 6 ounces of mint.
Per serving: Calories 139; Fat 0.6 g (Saturated 0.1 g); Cholesterol 0 mg; Sodium 90 mg; Carbohydrate 36 g
(Fiber 6.8 g); Protein 2.1 g; Sugar 23.7 g.
Examining Milk Substitutes
Lactose intolerance can be absolutely intolerable. Many people have been
raised on milk, that staple of meals and bedtime treats, yet your headaches,
rashes, fatigue, indigestion, diarrhea, or constipation may be coming from
milk. Never fear. You can easily substitute homemade nut milk (or seed milk)
for store-bought milk. We share some terrific milk-replacement options for
you in this section. Although store-bought milk-replacement options exist,
the following homemade recipes allow you to control all the ingredients and
the amount of added sugars.
Organic nuts may be more expensive, but they’re free of pesticides, which is a
real health bonus.
The recipes in this section (and others throughout the book) call for soaked
nuts or seeds, so we’ve also included easy soaking instructions here.
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T Soaking Nuts and Seeds
Soaking nuts and seeds helps remove enzyme blockers called phytates that block the
absorption of minerals. It also begins the process of sprouting, which releases even
more nutrients that are meant for the developing plant but end up in your mouth. Plus,
wet nuts and seeds are easier to blend without grinding first, increasing the chances
that you’ll pulverize any IBS-irritating shards.
Soaking time: At least 4 hours for seeds and 8 hours for nuts, or overnight
Preparation time: 5 minutes
Cooking time: None
Yield: 1 cup
1 cup nuts or seeds of your choice
Water (enough to cover nuts/seeds)
⁄4 teaspoon of sea salt
1
1 Rinse the nuts or seeds three times in a fine colander and set aside.
2 Combine the salt and water in a bowl or other soaking container and add the nuts/
seeds. Soak seeds for at least 4 hours and nuts for at least 8 hours. Discard the soaking
liquid and rinse the nuts/seeds thoroughly with fresh water.
T Cashew Milk
This recipe from Angela Elliott’s e-book, A Diva’s Guide to Juices and Cocktails, is a
simple twist on our Essential Nut Milk recipe (presented later in this chapter). Thick
and creamy cashew milk is as rich as whole milk. Like the other nut milks, it removes all
nut fiber and provides no dairy irritants like lactose and casein, so it’s very IBS-friendly.
Tools: Nut milk bag
Preparation time: 5 minutes
Cooking time: None
Yield: 3 servings
1 cup raw cashews, soaked (see Soaking Nuts
and Seeds earlier in this chapter)
10 honey dates, soaked for 1 hour
2 cups water
1 Combine the cashews and honey dates in a blender with 1 cup of the water and blend on high
until a thick cream forms. Slowly add the rest of the water and blend on high for 2 minutes.
2 Strain the mixture through a nut milk bag and collect the milk in a bowl.
Chapter 8: Drinks for Any Time of Day or Night
Per serving: Calories 428; Fat 16.1 g (Saturated 2.7 g); Cholesterol 0 mg; Sodium 5 mg; Carbohydrate 72 g
(Fiber 6.7 g); Protein 8.1 g; Sugar 55.8 g.
T Silky Chai Nut Milk
If you’re feeling ill and need nutrients, this milk from Shannon Leone (www.rawmom.
com) can be a great, soothing drink. Although raw nuts can be difficult to digest, you can
enjoy them quite safely in milk form. Chai is a well-known digestive tea from India. The
herbs you add make it that way. In this recipe, Shannon uses nutmeg, cinnamon, and cardamom, but you can experiment with fennel and even a touch of ginger if you want to.
Tools: Nut milk bag
Preparation time: 5 minutes
Cooking time: None
Yield: 6 servings
2 cups raw almonds, soaked (see Soaking
Nuts and Seeds earlier in this chapter)
5 to 6 cups pure water
1 teaspoon nutmeg, or to taste
11⁄2 teaspoon cinnamon, or to taste
1
⁄2 teaspoon cardamom, or to taste
1 teaspoon vanilla extract
2 tablespoons raw honey or agave or 6 pitted
dates (optional)
1 Add the soaked almonds and water to the blender and blend until the mixture is liquefied.
2 Over a large bowl, strain the mixture through a nut milk bag.
3 Pour the milk back into the blender, add the rest of the ingredients, and lightly blend to
incorporate everything.
Vary It! For a special treat, add 1 or 2 frozen or fresh ripe bananas.
Vary It! If you want chocolate milk, substitute 2 tablespoons raw cacao powder (if it’s a
food on your list, of course) for the chai spices. You can also use carob powder if chocolate
isn’t for you.
Vary It! Not an almond fan? Try making this recipe with soaked sesame seeds or pecans
instead.
Per serving: Calories 301; Fat 23.7 g (Saturated 2 g); Cholesterol 0 mg; Sodium 1 mg; Carbohydrate 16.8 g
(Fiber 6.3 g); Sugar 7.9 g; Protein 10.1 g.
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T Essential Nut Milk
Carolyn’s work as medical director of www.yeastconnection.com and co-author of
The Yeast Connection and Women’s Health (Square One Publishers) led to including this
recipe from that Web site and from The Yeast Connection Cookbook (Professional
Books/Future Health). And we’re reprinting it here because it’s a simple, IBS-friendly
way to substitute for dairy. Nuts don’t have lactose or the dairy protein casein, the
ingredients that typically cause adverse reactions. The nuts are safe because you’re
eliminating the fiber by pulverizing it. This yummy nut milk, which is featured in the
color section, keeps in the refrigerator for 4 or 5 days if stored in a jar with a lid.
Tools: Cheesecloth or cloth coffee filter
Preparation time: 10 minutes
Cooking time: None
Yield: 2 servings
⁄2 cup shelled raw almonds, soaked (see
Soaking Nuts and Seeds earlier in this
chapter)
1
2 cups water
1 ripe banana or 1 teaspoon pure maple syrup
or honey (optional)
1 Add 1 cup of the water and the banana, maple syrup, honey, or (if desired). Blend again
for 1 to 2 minutes to form a smooth cream. With the blender running, add the second
cup of water slowly and blend for 2 minutes.
2 Place the strainer over a large bowl and line it with cheesecloth or a cloth coffee filter.
Pour the milk slowly into the strainer and allow it to filter through, using a spatula to
increase the flow if desired. Pull the edges of the cheesecloth together to form something like a ball and then squeeze to extract another half cup of nut milk.
Vary It! You can use several other nuts and seeds, including macadamia nuts, sesame
seeds, sunflower seeds, pecans, walnuts, Brazil nuts, or cashews to make this recipe. If
using seeds, be sure to soak them before grinding them in your blender.
Tip: If you don’t want flecks of brown in your nut milk, you can blanch the almonds by placing them in 1 cup boiling water. Let them stand until the water has cooled slightly and then
peel off the nut skins. Be sure to dry the nuts before grinding them.
Tip: If you’re using a high-speed blender, you don’t have to grind your nuts and seeds first.
Just cover them with 1 cup water and blend them into a paste. Then add the second cup of
water to liquefy.
Per serving: Calories 210; Fat 17.7 g (Saturated 1.3 g); Cholesterol 0 mg; Sodium 0.5 mg; Carbohydrate 8.9 g
(Fiber 4.4 g); Protein 7.6 g; Sugar 2.4 g.
Chapter 8: Drinks for Any Time of Day or Night
Tasting Tea and Coffee that
Won’t Upset Your Tummy
Tea and coffee may be the bad guys on some level, but you can still have
decaffeinated green tea, lots of herbal teas, and grain/herbal coffee. So wipe
that pout from your lips and wrap them around a good cup o’ joe (or tea)!
Getting more than taste from tea
We grew up in a tea-drinking household, so the soothing comfort of tea is
no secret to us. That’s what many folks with IBS love about tea: its ability to
soothe certain symptoms. Whether you use loose leaves or teabags, you can
just add hot water for a taste of comfort.
Laxative herbs have a mixed reputation. Using senna tea alone can have
an irritating effect on the intestines and cause cramping as it forces stool
through the intestines. Cascara can be even more forceful in its action.
Gentler teas include Yogi Tea’s Get Regular tea, which is mostly organic and
made up of 16 herbs (840 milligrams of senna and 1,160 milligrams of the 15
other herbs). Senna contains anthraquinone compounds that stimulate the
intestines, promoting them to expel their contents. The formula is balanced
with warming, gas-reducing ingredients such as anise, cardamom, and ginger
that can help alleviate gas and reduce any harsh effects of senna. The Get
Regular tea also features peppermint to help speed digestion; licorice to
soothe and coat the bowels, allowing for easier bowel movements; Triphala,
a blend of three herbal berries (amla, bibhitaki, and haritaki), to tone and
rejuvenate the eliminative functions; and yellow dock and dandelion to help
the liver release more bile, assisting in promoting bowel movement through
your system. Other herbal ingredients include black pepper, clove bud,
celery seed, coriander seed, and stevia.
Traditional Medicinals’ Organic Smooth Move is made up of eight herbs (1,080
milligrams of senna and 920 milligrams of the other seven herbs). Similar ingredients are senna, licorice root, sweet orange peel, and ginger. Smooth Move
also uses bitter fennel fruit, cinnamon bark, and coriander fruit.
We like the fact that both of these teas are essentially organic. Get Regular
is probably more favored because it has less senna and more healing herbs.
However, people with IBS may not do so well with so many different herbs.
So, once again, you must experiment to see how products react in your body.
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Herbs for the teapot
Herbs are age-old healers and helpers for all
sorts of ills, including the gut variety. When
foods make you feel worse, brew up some of
these herbs and maybe grab a hot water bottle
to sit and soothe your tummy.
✓ Peppermint is most known for its ability to
soothe intestinal spasms and cramps.
✓ Ginger is an anti-inflammatory that also
treats nausea.
✓ Chamomile creates a general calming tea
for the nerves and the intestines.
✓ Fennel is an antispasmodic that can relieve
gas and bloating.
T A Fine Pot of Tea
Tea made the old fashioned way — the way our mother loved it — involves warming a
teapot with a swish of boiling water and using a tea ball filled with loose leaves. We suggest you boil the water the old-fashioned way too — in a kettle or a pot on the stove.
Don’t settle for microwaved water or water poured through a coffee maker. Boiling
water really lets the tea flavor fly and releases the tea’s healing abilities. This herb tea
has no irritants and is actually medicinal, making it perfect for IBS. Pick your favorite
soothing herb, dried or fresh, and get ready to enjoy it. (See the nearby “Herbs for the
teapot” sidebar for ideas and info on the medicinal properties of some common herbs.)
Tools: Teapot, tea strainer
Preparation time: 2 minutes
Brewing time: 10 minutes
Yield: 4 servings
4 teaspoons dried peppermint, or 12 teaspoons
fresh peppermint
4 cups hot water
1 teaspoon honey, or to taste
1 Warm up a teapot and add your desired herbs.
2 Pour the water into the pot. Cover the opening immediately so steam won’t escape,
taking the flavor and healing with it.
3 Steep the herbs for 10 minutes and strain the tea through a fine-meshed tea strainer
into a cup. Add the honey to taste.
Per serving: Calories 24; Fat 0.04 g (Saturated 0 g); Cholesterol 0 mg; Sodium 1 mg; Carbohydrate 6.3 g (Fiber 3 g);
Protein 0.2 g; Sugar 5.7 g.
Chapter 8: Drinks for Any Time of Day or Night
Catching up with coffee
Unfortunately for coffee lovers, the coffee bean itself, not just the caffeine, is
what aggravates IBS-D — both irritate the gastrointestinal tract. That means
switching to decaf coffee is not likely to help your IBS-D, so finding a hot
drink alternative is the best idea. This section discusses a few coffee substitutes you may want to try; if you’re not tied to that coffee feeling, check out
the preceding section on tea for more hot beverage options.
Coffee substitutes have come a long way from Postum and roasted chicory,
which used to be the only choices. Nowadays Nestlé makes a product called
Caro made of roasted barley, malted barley, chicory, and rye. (Note: The
barley and rye make it a gluten product.)
The newest coffee substitute is a product with the unlikely name Teeccino.
It’s ground and ready to brew, just like coffee, and according to reviews on
the subject, it tastes just like coffee too. Teeccino comes in both regular and
organic lines in single-serving pouches, 8.5-ounce cans, and 5-pound bags.
Its ingredients include barley, so it’s not gluten free. It also contains roasted
carob, chicory root, figs, dates, and almonds. The organic Maya line adds
roasted ramon nuts from Guatemala to the mix. Teeccino comes in a range of
flavors: Original, Mocha, Almond Amaretto, Vanilla Nut, Hazelnut, Chocolate
Mint, Java, Maya Chai, Maya Caffe, and Maya Mocha. Our first choice for IBS
sufferers is the Maya Chai with its cinnamon, cloves, and ginger.
If regular coffee is on your list of safe beverages, but you’re missing the creaminess of adding milk or cream because those aren’t friendly foods for you, try
adding nut milk. Christine was surprised by how tasty adding almond milk to
her coffee turned out to be. You can even kick things up a notch and heat the
nut milk to make yourself a latte that rivals the sugary syrup-flavored version
you can get at the local coffee shop. To make your own nut milk, head to the
earlier “Examining Milk Substitutes” section to peruse the recipes there.
Enjoying a Lively Lemonade
Water, lemons, and sugar are the traditional ingredients for lemonade, but
we have a sweet twist for you. Lemon in the morning is a common pick-me-up
for a lot of people, and it also should be one for those with IBS. It clears the
palate, wakes up the brain with its pungency, and stimulates the liver just
enough to get your bile flowing and jumpstart its detoxification pathways —
all great things for someone with IBS.
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T Lemonade
Everyone needs water, and taking it in the form of lemonade makes it much more fun.
Lemons are astringent, which means they help detoxify the body and although they
may taste acidic, they turn alkaline and help neutralize toxins in the body.
According to its manufacturer, Just Like Sugar looks like sugar, tastes like sugar, cooks
like sugar, bakes like sugar and dissolves instantly in any type of drink, hot or cold.
It’s made of chicory root with some added vitamin C and calcium; it’s not sugar, so it
doesn’t elevate your blood sugar or stimulate the growth of intestinal yeast or bacteria.
However, the chicory in Just Like Sugar may be irritating to some stomachs. The other
natural sweetener we recommend is stevia. You can find so many forms and brands of
stevia that you may have to experiment before you find one you really like. Because
stevia is 200 times sweeter than sugar, you can use far less of it in a recipe than you
would sugar or Just Like Sugar. But with either one, you have to be the judge.
Preparation time: 15 minutes
Cooking time: None
Yield: 6 servings
Juice of 6 lemons (about 11⁄2 cups)
6 cups cold water
1 cup Just Like Sugar, or 1⁄2 to 1 teaspoon
stevia
1 In a large pitcher, mix the lemon juice, water, and Just Like Sugar or stevia.
2 Stir lemonade well and serve over ice, with a lemon slice or two to garnish.
Vary It: Use 10 to 12 limes in place of the lemons to make limeade.
Per serving: Calories 6; Fat 0 g (Saturated 0 g); Cholesterol 0 mg; Sodium 0.3 mg; Carbohydrate 3.5 g (Fiber 0.2 g);
Protein 0.2 g; Sugar 1 g.
Chapter 9
Settling Your Stomach
with Stellar Soups
Recipes in
This Chapter
In This Chapter
▶ Examining ways to up the soluble fiber content of soup
▶
▶ Turning up the heat with hot, good-for-you soups
▶
▶ Steering clear of the stovetop with cool soups
▶ Brushing up on basics with a few key stock recipes
▶
T
▶
T
S
oups are so much more than an appetizer.
They’re comfort foods that can be a meal in
themselves. A hot soup on a cold day can warm
you both physically and emotionally, and a cold
soup on a blazing hot day can cool you down
instantly. Soups are also a good cause for cleaning
out your fridge, because you can put all of your
leftovers and slightly wilted vegetables in a pot
and cook them up into something tasty.
▶
T
▶
▶
T
T
T
Chicken Stock
Beef Stock
Shellfish Stock
Vegetable Stock
Quinoa Soup with Miso
Red Lentil and
Coconut Soup
Pasta e Fagioli (Yummy
Italian Pasta and
Bean Soup)
Lentil Soup from
the Source
Borscht (Beet Soup)
Orange Chicken Soup
Creamy Broccoli Soup
in the Raw
Raw Curry Spinach Soup
Carrot Ginger Soup
You may not necessarily want to cook and eat
a hearty entrée for lunch and supper, so soups
make the perfect light meal. Soup is especially convenient if you cook lots
of it and freeze it in zippered freezer bags, BPA-free plastic containers, or
freezer-safe mason jars. Just sit the frozen soup container on the counter
when you leave for work, and it’ll be ready to heat up in a few minutes when
you get home all tired and hungry. Preparing foods like this ahead of time
prevents the inevitable snacking on foods that don’t sit well in your tummy.
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Many soups are great sources of protein, vegetables, and soluble fiber all
in one pot. The fact that you’re cooking and simmering your soup for a long
time means that you’re making your vegetables even friendlier to digestion.
Remember that the longer you cook your soup, the less soup you end up
with, but what good is having a lot of soup if you can’t digest it easily?
Bisphenol-A (BPA) is a chemical used in the manufacture of plastic. It’s a hormone disruptor and therefore poses a potential danger to your health.
Finding Soluble Fiber in Soup
Cooking soups helps break down plant cell walls, eliminating some of the
insoluble fiber and making soups IBS-friendlier. You can pump up the digestibility factor by adding a soluble side of safe bread.
The more soluble foods you eat at a meal, the more likely your gut will behave.
Most of the soup recipes in this chapter focus on lentils, as well as vegetables
that are high in soluble fiber (think beets, carrots, mushrooms, parsnips, potatoes, rutabagas, squash, sweet potatoes, turnips, and yams). But soups are
also the type of food that you want to sop up with some safe grain products.
Your soluble grain choices include brown rice cereal, oatmeal, cornmeal or
polenta, barley, quinoa, sourdough bread, sprouted bread (bread made from
whole grains that have sprouted or germinated), and pita or flax bread.
Taking Stock
Broths (also known as stocks) are an essential staple to have on hand. Like
juices, stocks provide great nutrition in just a few sips. They’re the basis
for building many other soups, but they can be satisfying all alone. Stocks
are basically well-flavored liquid with no other ingredients, so they’re especially handy if you have an IBS flare-up. Because you control the ingredients,
homemade stocks are better than the store-bought varieties that often sneak
in MSG, hydrolyzed yeast, and artificial colorings and flavorings. Be sure to
keep some in your freezer at all times.
Chapter 9: Settling Your Stomach with Stellar Soups
Chicken Stock
Chef and author Victoria Amory at www.victoriaamory.com suggests saving cooked
chicken carcasses in plastic bags in your freezer and making this broth after you’ve collected two or three of ’em. Just make sure they have some meat left on them and include
drippings if you want a good chicken flavor. You can use any vegetables that are on your
food list, except for broccoli and potatoes because they’ll make the broth cloudy, and broccoli can overwhelm the flavor. Chicken broth is the official meal for people starting off on
the Specific Carbohydrate Diet (SCD). According to the SCD, chicken broth is almost guaranteed to soothe your gut and begin the healing process. You can store the stock in the
fridge for up to 2 days, or in the freezer for up to 2 months. We suggest making several
batches at a time and freezing containers of 1 or 2 cups each for future use.
Preparation time: 15 minutes
Cooking time: 3 hours
Yield: Eight 1-cup servings
2 onions, skin on, roughly chopped
1 sprig thyme
1 leek, cleaned and sliced
1 sprig rosemary
1 turnip, peeled and roughly chopped
4 fresh bay leaves
4 carrots, chopped
10 peppercorns
4 stalks celery, chopped
Cold water (enough to cover the bones —
about 10 cups)
2 cooked chicken carcasses
1 sprig marjoram
1 Put all the ingredients in a large pot and add enough water to cover the chicken bones.
2 Bring the mixture to a boil. Reduce the heat and simmer over low heat for 2 to 3 hours,
adding more water if the water level falls below the bones. While the stock simmers, use
a spoon to remove the foam that collects on the surface.
3 Strain the stock once through a sieve. Then strain the stock a second time through a
finer mesh sieve, kitchen towel, or muslin cloth.
4 Pour the stock into containers to cool, removing the fat that rises to the top.
Vary It! If black peppercorns are one of your trigger foods, leave them out or substitute
white peppercorns, which are less harsh on the intestines.
Per serving: Calories 106; Fat 2.1 g (Saturated 0.8 g); Cholesterol 16 mg; Sodium 81 mg; Carbohydrate 20.7 g
(Fiber 2.1 g); Protein 1.8 g; Sugar 12.2 g.
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Beef Stock
The bones from ham, veal, and beef are the key to making this stock, which also comes
from chef Victoria Amory (www.victoriaamory.com). You can mix them all for a rich
and flavorful broth that’s good for making soups and sauces that won’t irritate your gut
and avoids all the additives and ingredients from commercially made broths. As with
the chicken stock (see the preceding recipe), any vegetables except for broccoli and
potato will lend this stock a fine flavor. You can add more water during the cooking process as the stock evaporates so that you end up with 8 cups in the end.
Preparation time: 15 minutes
Cooking time: 3 hours
Yield: Eight 1-cup servings
2 onions, skin on, roughly chopped
2 tablespoons tomato paste
1 leek, washed and chopped
4 cloves garlic, peeled
1 turnip, peeled and chopped
8 stems parsley
4 carrots, peeled and chopped
8 black peppercorns
1 cup mushroom stems, chopped
Cold water (enough to cover the bones —
about 10 to 12 cups)
4 stalks celery, chopped
1-pound mix of veal, beef, or pork bones
1 Put all the ingredients in a large pot and add enough water to cover the bones. Bring to
a boil, reduce the heat, and simmer over low heat for 2 to 3 hours, adding more water if
the water level falls below the bones. While the stock simmers, remove the foam that
collects on the surface with a spoon.
2 Strain the stock once through a sieve. Strain it a second time through a finer mesh
sieve, kitchen towel, or muslin cloth.
3 Pour the soup into containers to cool, removing any fat that rises to the top and then
covering and storing them.
Tip: Throw in the skins of the onions to give the broth a wonderful golden color.
Vary It! You can use white peppercorns if black peppercorns are a trigger for you, or leave
the peppercorns out altogether.
Per serving: Calories 124; Fat 9 g (Saturated 2.4 g); Cholesterol 37 mg; Sodium 255 mg; Carbohydrate 10.3 g
(Fiber 2.4 g); Protein 11.6 g; Sugar 4.7 g.
Chapter 9: Settling Your Stomach with Stellar Soups
Shellfish Stock
Victory Amory at www.victoriaamory.com suggests saving the heads of shrimp or lobsters in the freezer until you collect enough to make this tasty stock (that’d be about 24
shrimp heads or 4 lobster heads and carcasses as well). A broth without any solid ingredients is an IBS-safe meal and can also be the base of a great fish soup. You can whip up this
stock in less than 30 minutes; refrigerate it for up to 2 days or freeze it for up to a month.
Preparation time: 5 minutes
Cooking time: 20 minutes
Yield: Eight 1-cup servings
2 pounds mixed seafood shells, such as
shrimp and lobster
1 lemon, halved
1 onion, peel on, quartered
Cold water (enough to cover the ingredients
by at least 1 inch — at least 10 cups)
10 whole black peppercorns
1 bay leaf
1 In a large stockpot, combine the shrimp and or lobster shells, onion, black peppercorns, lemon, and bay leaf. Cover the ingredients by at least 1 inch with cold water and
bring everything to a boil.
2 Reduce the heat to low and simmer for about 20 minutes. Strain the stock through a fine
mesh strainer or tea towel. Pour the stock into 1 cup containers to cool and then cover
and store them.
Vary It! If black peppercorns are one of your trigger foods, leave them out or substitute
white peppercorns — they aren’t as harsh on the intestines.
Per serving: Calories 78; Fat 0.03 g (Saturated 0 g); Cholesterol 18 mg; Sodium 81 mg; Carbohydrate 2 g
(Fiber 0.4 g); Protein 17.2 g; Sugar 0.8 g.
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T Vegetable Stock
We can’t think of a better way to use up the vegetables inevitably lurking in the crisper
than this yummy vegetable stock! This recipe, provided by chef Victoria Amory (www.
victoriaamory.com), is another staple that can be a flavorful base for soups and sauces.
As with the three other stocks in this chapter, it can be a meal in itself if your IBS is
acting up because it’s devoid of solids and contains no synthetic flavorings or colorings.
Asparagus ends, broccoli stems, cauliflowers, carrots, pea shells, and mushroom stems
all make a sensational broth. You can also use leeks, scallions, turnips, and artichokes.
Refrain from using potatoes and broccoli florets though, because they’ll cloud the broth
and give too strong a broccoli taste. Even the stems that we list below may be too much
for some. You can store this stock in the fridge for 2 days or freeze it for up to 6 months.
Preparation time: 15 minutes
Cooking time: 60 minutes
Yield: Eight 1-cup servings
⁄3 pound each chopped mushrooms, chopped
asparagus, and chopped broccoli stems
2
1 onion
1 bay leaf
Cold water (enough to cover the vegetables —
about 10 cups)
10 black peppercorns
1 In a large stockpot, combine the vegetables, onion, and black peppercorns. Fill the pot
with cold water to cover the veggies and bring it all to a boil. Add the bay leaf. Reduce
the heat and simmer for about 50 minutes.
2 Strain through a fine mesh sieve, kitchen towel, or muslin cloth. Pour into containers to
cool, removing any fat that rises to the top.
Vary It! You can substitute white peppercorns if black peppercorns are one of your trigger
foods, or leave the peppercorns out completely.
Per serving: Calories 2; Fat 0.1 g (Saturated 0.03 g); Cholesterol 0.2 mg; Sodium 6 g; Carbohydrate 1.8g
(Fiber 0.2 g); Protein 0.9 g; Sugar 0.3 g.
Serving Up Hot, Healthy,
and Healing Soups
Hot soups, like hot drinks, are more appealing when you’re chilled, during the
winter, or when you don’t have time to prepare a big meal. Don’t get us wrong, our
soups can double for a meal in themselves. They are especially welcome when
you’ve managed to freeze some soup and cut the preparation time down to minutes.
Chapter 9: Settling Your Stomach with Stellar Soups
Easily digestible soups typically have longer cooking times to help break
down all the ingredients. Many of the following soups are filling; they stick to
your ribs but not your intestines.
If you like chunky soup, chop up your veggies. If you prefer a smoother soup,
grate vegetables such as potatoes, beets, and carrots. And if you want a creamy
soup but don’t want to add the milk or cream, use a hand blender (also known
as an immersion blender) and blend your ingredients to a creamy consistency.
Quinoa Soup with Miso
Thanks to chef Ela Guidon (www.myfoodmyhealth.com/OurChefs/index.
php?chefid=17) for reminding us of the many uses of quinoa and providing this dairyfree recipe. Perfect any time, this delicious integration of miso and quinoa is a great use
for any leftover quinoa from last night’s gluten-free dinner. Quinoa is high in soluble
fiber, making it a suitable grain for IBS. Miso is a fermented soybean; the fermentation
process actually predigests the miso to some extent, so your gut has to do less work.
Preparation time: 5 minutes
Cooking time: 30 minutes
Yield: Four 1-cup servings
2 tablespoons olive oil
1 teaspoon salt
1
⁄2 cup diced onion
3 cups chicken stock
2 garlic cloves, finely diced
2 cups water
2 carrots, sliced and cut in half moons
1 cup cooked quinoa
2 celery stalks, sliced
1
⁄2 teaspoon dry basil
2 medium red potatoes, cut in quarter moons
with skin
1
⁄4 teaspoon dry oregano
3 tablespoons white miso paste
1 zucchini, cut in quarter moons
1 In a medium-sized pot, heat the olive oil and sauté the onion until it’s translucent. Add
the garlic, carrots, and celery and cook all that together for 5 minutes.
2 Add the potatoes, zucchini, salt, chicken stock, and water. Bring everything to a boil
and then simmer for 15 minutes. Meanwhile, cook the quinoa per package directions.
3 Add the cooked quinoa, basil, and oregano to the medium-sized pot and simmer for 5
minutes. Turn off the heat. Add the white miso paste and stir until dissolved.
Per serving: Calories 301; Fat 10.6 g (Saturated 1.7 g); Cholesterol 6 mg; Sodium 1122 mg; Carbohydrate 42.5 g
(Fiber 5.6 g); Protein 10.7 g; Sugar 16 g.
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T Red Lentil and Coconut Soup
This luxurious gluten- and dairy-free soup is from chef Andrea Boje (www.myfoodmy
health.com/OurChefs/index.php?chefid=23). Red lentils are low in fat and high
in protein and fiber. Also, the addition of coconut milk gives this recipe a rich, tropical
flavor, as well as a little sweetness. Your body will thank you for eating this soup
because coconut milk contains immune-boosting and easy-to-digest fatty acids called
lauric acids, which help soothe and even heal the GI tract. For even more nutrients, you
can add other vegetables, such as broccoli stalks.
If they’re on your food list, you can garnish your soup with a dollop of sour cream, crème
fraîche, or Greek yogurt. This soup also tastes great when served with warm pieces of fresh
whole-grain bread. You can keep this soup in the fridge for a week, or in the freezer to enjoy
later. To reheat, warm the soup in a pot over low heat for 5 to 10 minutes, stirring occasionally. If the soup has thickened, add a little more vegetable stock or coconut milk.
Preparation time: 20 minutes
Cooking time: 30 minutes
Yield: Six 11⁄4-cup servings
2 tablespoons olive oil
One 14-ounce can coconut milk
1 onion, chopped
4 cloves garlic
2 carrots, chopped
1
1 ⁄4 cups red lentils, rinsed
2 teaspoons lemon juice
4 cups vegetable stock
11⁄2 tablespoons white miso paste
3
⁄2 teaspoon salt
1 In large soup pot, heat the olive oil over medium-low heat. Add the onion and carrot
and sauté until the onions are soft, about 2 minutes. Add the lentils, stock, coconut
milk, garlic, and salt to the pot. Stir and bring to a boil.
2 When the liquid is boiling, stir it some more. Reduce the heat to minimum, cover the
pot, and cook for 30 minutes. Remove the pot from the heat after the lentils are completely soft.
3 Pour half of the soup into a blender and blend until smooth. Return the soup to the pot,
add the lemon juice, white miso paste, and any additional desired seasonings and stir
to mix. If the soup gets too thick, add additional vegetable stock.
4 Pour into bowls and serve.
Chapter 9: Settling Your Stomach with Stellar Soups
Vary It! Some alternative seasonings you can use in Step 3 include 3 teaspoons grated
ginger, 2 teaspoons ginger juice, and 2 teaspoons cumin or curry powder.
Tip: If you’re worried about too much fat from the coconut milk stimulating your intestines,
try low-fat coconut milk.
Tip: If you don’t want a chunky soup, make sure to capture all the bits of vegetables you’ve
thrown in, including the garlic cloves, when you blend the soup in Step 2.
Per serving: Calories 407; Fat 17.1 g (Saturated 8.9 g); Cholesterol 0 mg; Sodium 875 mg; Carbohydrate 44.7 g
(Fiber 18.3 g); Protein 17.4 g; Sugar 6.3 g.
Blanching tomatoes
Some people with sensitivities to tomatoes have
trouble digesting the skins, which is why blanching and skinning tomatoes can be helpful. Thanks
to Colleen Robinson (www.crimsondoor
healing.com) for demystifying the art of
blanching tomatoes. It’s easier than you think,
and it makes tomatoes easier for IBS sufferers
to digest. Blanching and skinning takes about
20 minutes to prep and another 1 to 2 minutes per
batch for the actual cooking. Here’s the process:
1. Get a big pot of water boiling on the stove.
2. While it’s boiling, rinse your tomatoes, flip
them over, and cut a small, shallow X on
the bottom.
3. Fill your sink half full with very cold water.
4. Put a few tomatoes at a time in the boiling
water.
After about a minute, the skin starts to look
wrinkled and/or peel away from the cut you
made in Step 2.
5. Take the tomatoes out of the pot (using
tongs or a slotted spoon) and put them in
the sink of cold water.
6. Repeat Steps 2 through 5 until you’ve
blanched all your tomatoes.
7. When the tomatoes are cool enough to
touch, remove the skin by pulling it away
from the X.
To deseed your blanched, skinned tomatoes, cut
them in half. (For the small, oval Roma tomatoes,
cut top to bottom and for most other tomatoes,
cut side to side.) You can squish the halves to get
the seeds out or scoop them out with your fingers.
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Pasta e Fagioli (Yummy Italian
Pasta and Bean Soup)
Pasta e Fagioli is one of our healing chef Colleen Robinson’s favorite nurturing recipes;
check her out at www.crimsondoorhealing.com. This thick, hearty soup of rice and
beans, which is featured in the color section, seems meaty even though it’s meat-free.
The white rice cooks down to create a nice soluble fiber element, and pinto beans are
also high in soluble fiber. See the “Blanching tomatoes” sidebar in this chapter for
instructions on blanching the skins off tomatoes.
Tools: Potato masher
Preparation time: 5 minutes
Cooking time: 30 minutes
Yield: Four 1-cup servings
One 15-ounce can pinto beans, rinsed well
2 cups water
⁄3 cup white rice
2 cups blanched tomatoes
Two 32-ounce containers chicken broth
⁄4 cup chopped fresh parsley
1
1
1 tablespoon olive oil
1 teaspoon dried basil
⁄4 cup chopped celery
1
⁄2 cup chopped onion
11⁄2 cups dried short pasta (such as shells,
macaroni, or fusilli)
1
1
2 cloves garlic, minced
⁄4 teaspoon ground black pepper
1 Take 3⁄4 of the can of pinto beans and put it in a medium-sized bowl. Mash the beans
with a potato masher.
2 Boil the water on high heat in a medium saucepan. Add the white rice and stir. Cover
the saucepan and lower the heat to just below medium, keeping the water at a slow boil
(it should still be bubbling, but it shouldn’t be making the lid jump up and down).
3 Heat the olive oil in a large pot over medium heat until a drop of water flicked from your
fingers sizzles in it. Add the celery, onion, and garlic and stir off and on for 3 to 5 minutes, or until the onion softens and turns translucent.
4 Add the tomatoes, pinto beans (mashed and not mashed), chicken broth, parsley, basil, and
black pepper and bring to a boil over high heat, stirring occasionally. After a minute or so,
lower the heat to about halfway between medium and low and simmer for at least 10 minutes.
5 Add the pasta, raise the heat just a little bit, and boil slowly for 8 to 12 minutes, or until
the pasta is cooked.
Vary It! To make this recipe vegetarian, substitute vegetable broth for the chicken broth.
Tip: Want to make the celery a little friendlier to your digestive system? Chop off the
bottom and top and then cut the celery in half, but don’t try to hack through all the fibers on
the outside. You’ll be able to peel off the really stringy bits quite quickly and easily.
Chapter 9: Settling Your Stomach with Stellar Soups
Per serving: Calories 526; Fat 10.5 g (Saturated 2.4 g); Cholesterol 5 mg; Sodium 3519 mg; Carbohydrate 71.6 g
(Fiber 8.6 g); Protein 36 g; Sugar 7.1 g.
T Lentil Soup from the Source
This recipe comes from chef Michelle Gay (www.eatingjourney.wordpress.com).
Lentils are a great source of protein often chosen by vegetarians. They’ve got none of the fat
that’s in meat protein, a fact that hikes up the digestibility factor for some people with IBS.
Preparation time: 20 minutes
Cooking time: 40 minutes
Yield: Four 1-cup servings
2 teaspoons butter
1 carrot, chopped
11⁄2 to 2 cups raw pumpkin, de-skinned and
chopped into small chunks
⁄2 of a capsicum (a type of red pepper)
Two 15-ounce cans cooked lentils, drained
and rinsed, or 12 ounces of dry lentils, rinsed
well but not soaked
41⁄2 cups water
3 to 4 cups fresh spinach
⁄2 of a medium yellow onion, chopped
1
1
1 In a large saucepan, add the butter and sauté the carrot, onion, and capsicum for a few
minutes. Add in the water and pumpkin and boil the vegetables until they’re soft. If
you’re using dry lentils, add them here to let them cook for about 30 minutes.
2 If you’re using canned lentils, add them and the fresh spinach.
3 Take 1⁄3 of the mixture out of the pan and blend it down with a blender, hand blender, or
food processor. Add the blended-down portion back into the saucepan, stir, and serve.
Vary It! If you’re not quite up to facing a hot pepper in your lentil soup, just use 1⁄8 to 1⁄4
teaspoon cayenne pepper instead. Cayenne pepper is an excellent herb for balancing the
flow of stomach juices and eliminating gas. It can also help stop internal bleeding. Before
you use any hot pepper products, note that at least one study has shown that people with
IBS have increased nerve fibers that react with a substance in chili peppers. Use your judgment as to whether chilis, capsicum, or cayenne are safe for you to eat.
Vary It! You can replace the water with vegetable stock to add a different flavor and the
nutrients that come from a good vegetable stock.
Per serving: Calories 212; Fat 3.1 g (Saturated 1.3g); Cholesterol 5 mg; Sodium 396 mg; Carbohydrates 35 g
(Fiber 7.6 g); Protein 13.7g; Sugar 2.5 g.
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Borscht (Beet Soup)
Borscht. People can’t seem to spell it right, but they can eat it happily! This recipe from
our healing chef Colleen Robinson at www.crimsondoorhealing.com, calls for chicken
broth, but you can easily swap that for vegetable broth if you want to make this a vegetarian dish. Beets are good for the liver and high enough in soluble fiber to pass through
your intestines without a glitch. All the other vegetables are easy to digest in their wellcooked state. Think about doubling the recipe to have lots of leftovers. For instructions
on blanching tomatoes, check out the “Blanching tomatoes” sidebar in this chapter.
Preparation time: 10 minutes
Cooking time: 45 minutes
Yield: Eight 1-cup servings
Two 32-ounce containers chicken broth
5 medium beets, grated
2 medium potatoes, chopped into small
squares or grated
1 tomato, blanched and chopped coarsely
1 tablespoon olive oil
1 tablespoon fresh parsley, or 1 tablespoon
dried parsley
1 small onion, chopped
1 teaspoon dried dill, or 1 tablespoon fresh dill
1
⁄3 cup red or green cabbage, grated or chopped
1 bay leaf (optional)
2 carrots, grated
1 teaspoon lemon juice
1 In a large pot, bring the chicken broth to a boil and then add the potatoes. Boil for 3
minutes if the potatoes are grated and 5 minutes if the potatoes are in chunks.
2 Put the olive oil in a medium pot, toss in the onion, and cook over medium-low heat
until the onion is a little translucent (about 2 to 5 minutes), stirring occasionally.
3 After the 3 or 5 minutes from Step 1 have passed, add the cabbage to the first pot and
boil for another 5 minutes.
4 When the onion in the second pot is clear, add the carrots and stir occasionally for 2 to
3 minutes.
5 Put the grated beets into the pot with the carrots and onions and cook for a minute.
Then add the tomato and stir-fry for another minute. Add the parsley, dill, and bay leaf
(if desired) and stir for another minute.
6 Throw everything into the pot with the chicken broth, add the lemon juice, and simmer
for about 30 minutes.
7 Serve when the vegetables are tender (making sure to remove any bay leaf).
Chapter 9: Settling Your Stomach with Stellar Soups
Tip: Do you like your soup chunky? Leave it as is. If you want your soup smooth, puree it
right in the pot with a hand blender. Craving a creamy soup? In a bowl, mix a 12-ounce
package of soft tofu with a cup of the broth, puree it with a hand blender, and add it to the
broth after it has simmered for 20 minutes. And if you want a sharper taste in your soup,
grate the onion (big chunks of onion become sweet when you cook them).
Tip: If you’re going to grate the veggies in this recipe, using a decent food processor will
save you grated knuckles and loads of time. Grate the beets first and empty them into a
bowl. Repeat the process with the carrots, the potatoes, and then the cabbage. Don’t bother
cleaning the grater in between. If you have a little beet mixed in with the cabbage, it’ll boil
longer, which is great; you just don’t want the cabbage to get mixed in and boil less.
Per serving: Calories 166; Fat 4.5 g (Saturated 1.1 g); Cholesterol 3 mg; Sodium 1627 mg; Carbohydrate 18.4 g
(Fiber 3.6 g); Protein 13.3 g; Sugar 6.6 g.
A souper food
Somewhere in history, a hungry human threw
leftovers into a pot of water and invented soup,
one of the cornerstones of comfort food. Soup
is certainly a comforting meal for people who
are ill — little to chew and easy to digest. And
mom’s chicken soup is always special, maybe
because you know she’s prepared it with love
even if she just opened a can.
In 2008, a definitive study proved that chicken
soup can help heal the common flu. Studies
also show that people find soup more filling
and satisfying. Feed the solids by themselves to
a group, and folks feel less full than when they
eat those same solids floating around in a tasty
broth. It’s all about the volume: Your mind registers a full bowl of soup as a big meal, but soup
doesn’t seem to make you feel too full, which is
good news for people with IBS.
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Orange Chicken Soup
This soup from healing chef Colleen Robinson (www.crimsondoorhealing.com) is
beautiful, hearty, and delicious. The carrots and apple bring some nice sweetness to the
soup without adding sugar. Cooked apple without the skin is a treatment for IBS-D, but
the amount used here won’t contribute to IBS-C. And of course rice is high in soluble
fiber; white rice has more soluble fiber than brown rice, but the longer cooking time in
a soup makes brown rice more soluble than it would be otherwise. Either kind of rice
cooks and eventually dissolves, thickening the soup and balancing out the insoluble
fiber in some of the vegetables.
You can use a hand blender and puree the soup right in the pot. But if you choose to
scoop the hot soup into a blender or food processor, make sure you puree in quick
short bursts. Otherwise, the steam can build up inside the lid and blow it off — hot,
messy, dangerous, and a waste of good soup!
Tools: Hand blender (optional)
Preparation time: 20 minutes
Cooking time: 60 minutes
Yield: Sixteen 1-cup servings
4 quarts chicken broth
⁄4 cup uncooked white or brown rice
1 apple, peeled and coarsely chopped
1
1
⁄2 teaspoon cinnamon (optional)
1 pound carrots, peeled and coarsely chopped
1
⁄2 teaspoon nutmeg (optional)
1 small butternut or acorn squash, peeled and
coarsely chopped
1 teaspoon lemon juice
2 medium yams/sweet potatoes, peeled and
coarsely chopped
1 In a large pot, combine the chicken broth and rice, and start simmering. Add the chopped
carrots, squash, yams, and apple. Add the cinnamon and/or nutmeg (if desired).
2 Cover the pot and allow the soup to cook at a low boil (you should still see bubbles, but
the lid shouldn’t be jumping up and down), stirring every 10 to 15 minutes until the veggies are soft and mushy (about 20 to 60 minutes; you can start checking them with a
fork after about 30 minutes).
3 Puree the soup when it’s still hot or lukewarm. (Don’t wait until the soup is cold to perform
this step, because it’ll be harder to puree that way.) Put the pureed soup back into the pot
(if you used a regular blender or food processor). Stir in the lemon juice. Eat and enjoy.
Vary It! Roasting your vegetables makes the whole process take longer, but it makes peeling the veggies a breeze. To roast the vegetables called for in this recipe, leave the yams
whole and cut the squash in half. Put everything on a baking sheet and pop into a 350degree oven for about 45 to 60 minutes, or until you can easily scoop out the insides. Then
when you’re boiling the soup, be careful to just boil it long enough for the rice to dissolve
and the veggie flavors to mingle nicely, about 30 to 40 minutes.
Chapter 9: Settling Your Stomach with Stellar Soups
Per serving: Calories 119; Fat 2.7 g (Saturated 0.8 g) Cholesterol 3 mg; Sodium 1600 mg; Carbohydrate 12.1 g
(Fiber 1.9 g); Protein 11.9 g; Sugar 4 g.
Cooling Off with Cool Soups
Sometimes a cool soup is just the sort of refreshment you need. Cool soup
isn’t cooked, so the vegetables are raw, but if you blend them well they
become more soluble and digestible. Here are some raw soup selections that
have never been near a stove.
T Creamy Broccoli Soup in the Raw
Chef Angela Elliott (www.she-zencuisine.com) contributed this surprising creamy
and cool broccoli soup that’s nutritious, easy to make, and tasty while being kind to
your tummy. Cashews are high in soluble fiber, and blending reduces their insolublefiber content. Blended broccoli may not be your first thought for a cool soup, but it’s
got almost as much soluble as insoluble fiber, so it’s not going to irritate your IBS
tummy. It’s also very high in vitamins and minerals.
Soaking time: 2 hours
Preparation time: 5 minutes
Cooking time: None
Yield: Four 1-cup servings
11⁄2 cups raw cashews, soaked for 2 hours
2 cups chopped broccoli
2 cups water
⁄8 teaspoon each salt and black pepper,
or to taste
1
⁄4 teaspoon each powdered sage, dried thyme,
and garlic powder
1
1 Soak the raw cashews for at least 2 hours and then drain and rinse them.
2 Blend the soaked cashews, broccoli, water, and desired seasonings in a blender until
smooth. Chill the soup in the fridge after blending for about 30 minutes.
3 Serve with chunks of sprouted bread (such as manna or Essene, found in the freezer
section of your local health food store), Rice Mochi (pounded rice formed into flat
cakes also found in your health food store’s freezer), or corn chips.
Per serving: Calories 250; Fat 18.8 g (Saturated 3.3 g); Cholesterol 0 mg; Sodium 92 mg; Carbohydrate 15.8 g
(Fiber 2.5 g); Protein 9.1 g; Sugar 3.3 g.
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T Raw Curry Spinach Soup
Shannon Leone’s Raw recipes are a tasty surprise (check out www.rawmom.com). Who
knew to put creamy avocado in a curry spinach soup? Shannon did. Both avocado and
spinach are high in soluble fiber, and the vegetables in the rest of the recipe offset the
fat in the avocado. You can blanch and remove the skins of the bell peppers and tomatoes if you want (see the “Blanching tomatoes” sidebar in this chapter), but blending
this dish chops out a lot of insoluble fiber on its own. (A food processor may give you a
better blend, but the blender works too.)
Preparation time: 5 to 8 minutes
Cooking time: None
Yield: Two 1-cup servings
⁄4 cup fresh dill
1 tablespoon Nama Shoyu (raw organic
soy sauce)
⁄2 of a red bell pepper
2 tablespoons lemon juice
1 bunch fresh spinach
1
1
1 small ripe tomato
⁄2 of an avocado
1
⁄4 of a small onion (optional)
1
1 teaspoon curry powder
1
⁄2 cup water
1
⁄2 diced red or orange bell pepper
1 Combine all the ingredients in a blender or food processor.
2 Blend and enjoy.
Vary It! If you can’t find Nama Shoyu, substitute 1 teaspoon Braggs Liquid Aminos, 1⁄2 teaspoon powdered kelp, 1 teaspoon powdered dulse (both seaweeds taste salty but are low
sodium and high in minerals), or 1⁄2 teaspoon Celtic sea salt.
Per serving: Calories 149; Fat 8.4 g (Saturated 1.2 g); Cholesterol 0 mg; Sodium 648 mg; Carbohydrate 16.2 g
(Fiber 8.7 g); Protein 7.7 g; Sugar 4 g.
Chapter 9: Settling Your Stomach with Stellar Soups
T Carrot Ginger Soup
Chef Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.php?chefid=23)
contributed this soup that’s easy to make and has a beautiful rich orange color. The ginger
is a tummy-soother, and carrot juice has all the goodness of carrots without any of the irritating fiber. You can serve it cold or at room temperature, but serving it freshly made is
best. Use this dish as a first course or enjoy it for lunch with some fresh bread and grapes
or cut apples. This soup will keep in the refrigerator for 5 days; avoid freezing it.
Tools: Juicer (optional)
Preparation time: 20 minutes
Yield: Four 1-cup servings
11⁄2 teaspoons lemon juice
2 pounds organic carrots, or 3 cups carrot
juice
1 teaspoon peeled and grated ginger
2 ripe avocados, peeled and pitted
Diced avocado or crème fraîche for serving
11⁄2 teaspoon salt
1 If using carrots, run them through a juicer to make approximately 3 cups of carrot juice.
2 Place the carrot juice, avocados, salt, lemon juice, and ginger into a blender and blend
on high until smooth.
3 Taste and add more lemon, ginger, or salt if desired. Pour into bowls, top with diced
avocado or crème fraîche, and serve.
Vary It! For a sweeter taste to your soup, add 1 tablespoon agave nectar.
Tip: If you don’t want to make your own carrot juice, Odwalla and Bolthouse Farms both
make great store-bought alternatives.
Per serving: Calories 255; Fat 15.3 g (Saturated 2.2 g); Cholesterol 0 mg; Sodium 1035 mg; Carbohydrate 30.5 g
(Fiber 13 g); Protein 4.1 g; Sugar 11.5 g.
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Chapter 10
Serving Up Stomach-Safe Salads
Recipes in
This Chapter
In This Chapter
▶ Giving salads a fair shake
T French Lentil Salad
▶ Creating simple salads
T Cauliflower Salad with
▶ Kicking up your salads with unique ingredients and
T Sprouted Salad
techniques
Dairy-Free Dill Dressing
T Soba Salad
▶
S
alads may be at the bottom of your safe food
list because of the potential for difficult digestion of the raw veggies. But as you progress through
your own personalized IBS diet, you’re likely to feel
a lessening of your symptoms and be in a position to
begin adding new foods to your weekly menu. And
raw vegetables can be a nutritious addition.
T
T
T
T
T
T
Cobb Salad with
Angie’s Vinaigrette
Citrus Marinated Salad
Lemon Gone Wild
Dressing
Asian Dressing
Shannon’s Spicy Caesar
Dressing
Angela’s Happy Mayo
Homestyle Mayonnaise
We absolutely acknowledge that raw salads
are not a good choice for people who are in the
midst of regular IBS-D flare-ups and attacks, but if you’ve graduated to a
point where your attacks are minimal, you may be ready to add a safe salad.
Consider trying the salad ingredients on their own before mixing them
together in a salad to check for individual reactions.
Some research shows that fiber (including that found in veggies) can be a relief
for about 80 percent of people with constipation, including IBS-C. Although 20
percent find fiber irritating, the soluble and insoluble fiber in vegetables may
be okay for many people with IBS-C. Tread carefully, but don’t be afraid.
For an IBS sufferer, salads are all about chewing. Foods like corn may not
properly digest if you don’t chew them thoroughly. Let your teeth do more
work and you’ll digest and absorb much better as a result. An old-time cure
for digestive disorders is to chew your food 40 to 50 times per bite!
If you chew long enough, you can digest a portion of the carbs in your meal with
the amylase enzyme in your saliva. That action sets the stage for your stomach juices to start flowing and things to start gearing up in your gut. If you’re
extremely sensitive to food moving through your gut, you may cringe at that
thought, assuming you’re going to have a reaction to the food you’re just starting
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to eat. However, if your stomach is presented with mush and not chunks, it has
less work to do and can proceed with digestion much more calmly and smoothly.
Your constitution also plays a big role in determining how you react to salads.
According to Ayurvedic practice, the Pitta constitution has enough stomach
fire to digest raw salads, but the Vata constitution has very low stomach fire
and therefore a difficult time digesting raw vegetables. Flip to Chapter 5 for
more guidance on determining your constitution, and check out the following
section to discover ways to combat the insoluble fiber in raw veggie salads.
Wash your vegetables in a sink full of water with about ten drops of grapefruit
seed extract. The oil from grapefruit seeds is poisonous to parasites and bacteria
and kills them on contact but it’s harmless to humans. In Chapter 16, we remind
you to take grapefruit seed extract capsules or tablets when you’re dining out.
Sneaking Soluble Fiber into Your Salads
When you eat salads, you’re consuming more plant cellulose (called insoluble
fiber, which doesn’t break down in your intestines) than the soluble fiber
that’s less irritating. If you want to eat salads without worry, include solublefiber vegetables like beets, carrots, potatoes, parsnips, squash, sweet potatoes, turnips, or yams in your salad.
You can also balance the insoluble fiber in your salad with a side of solublefiber bread — store-bought manna bread or pita bread, or homemade
sourdough or coconut bread (see Chapters 12 and 13 respectively for these
recipes). Another simple soluble solution is to use miracle noodles as a
salad ingredient. Made from glucomannan, a highly soluble plant fiber, these
noodles are just what you need to balance the fiber in your meal without
adding carbs.
Sensational Salad Recipes
We are strong advocates of organic produce for all people, but if you have
IBS, we recommend getting organic greens and salad fixings whenever
possible. You want to minimize the amount of non-salad stuff you get with
your salad, and organic greens are free of pesticides, genetic modifications,
and any “freshening” sprays or chemicals. We’ve had many reports of folks
with IBS who were introducing salads into their diet to find that they reacted
to conventional lettuce but not organic lettuce of the same sort.
You also want to keep an eye on cleanliness: Even if your greens come
prewashed in a bag, somebody’s hands or gloves have touched them. Just
because a salad-bar worker is wearing gloves doesn’t mean your salad
greens are safe. People wearing gloves often perform the same tasks (making
change, picking up phones, and so on) that bare-handed folks do, so don’t
assume gloves equal total sanitation.
Chapter 10: Serving Up Stomach-Safe Salads
T French Lentil Salad
This recipe is one of Kendall Conrad’s favorite salads from her book Eat Well Feel Well
(www.eatwellfeelwellthebook.com) because it’s satisfying and exotic, with lovely
grapefruit and cumin flavors and the interesting combination of fresh, crunchy vegetables and sweet currants. You can serve it warm or chilled, but letting it meld for 3 to 6
hours really brings out the flavors.
This salad has a lot of ingredients but it’s easy to put together. If you’re worried about
one or two of the ingredients not agreeing with you, just remove them. Just remember
that Kendall created this dish for a family member who had severe digestive issues, so
it was formulated with digestive compatibility in mind. The obvious foods you may
have to be careful of are shallots and cayenne, although cayenne can be used to treat
constipation and folklore credits it with stopping bleeding in the intestines. The main
soluble factor in this salad is the main ingredient — lentils. Cumin, coriander, and
fennel relieve gas and bloating; thyme and cilantro soothe the stomach. Garlic may help
your symptoms if your IBS is being triggered by bacteria and yeast; leave it out if you
know you react to it. A 2004 study showed that curry relieves abdominal pain.
Soaking time: 24 hours
Preparation time: About 15 minutes
Cooking time: None
Yield: 7 servings
1
⁄2 cup extra virgin olive oil
1
1
⁄2 teaspoon cayenne pepper
Juice of one lemon (about 1⁄4 cup)
2 cups cooked French green lentils
Juice of 1⁄2 grapefruit (about 1⁄4 cup)
1
2 tablespoons ground cumin
1 tablespoon celery salt
1 fennel bulb, sliced very thinly with fronds
removed
2 teaspoons curry powder (no fillers or
starches added)
4 stalks of celery (about 1 cup), strings
removed and finely chopped
1 teaspoon ground coriander
1 cup fresh flat-leaf parsley, chopped
2 tablespoons fresh thyme
⁄2 cup (about 3 large) shallots, finely chopped
3 cloves garlic, minced
1
⁄2 cup currants
⁄2 cup fresh cilantro, chopped
1 tablespoon freshly grated lemon zest
1 In a large mixing bowl add the thyme, shallots, lemon juice, grapefruit juice, cumin,
celery salt, curry powder, coriander, garlic, lemon zest, olive oil, and cayenne pepper.
Whisk ingredients together.
2 Pour the juice mixture over the lentils and add the currants, fennel, celery, parsley, and
cilantro. Mix well.
Per serving: Calories 440; Fat 19.5 g (Saturated 2.7 g); Cholesterol 0 mg; Sodium 349 mg; Carbohydrate 50.2 g
(Fiber 22.5 g); Protein 18.7 g; Sugar 4.4 g.
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T Cauliflower Salad with
Dairy-Free Dill Dressing
Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.php?chefid=23) submitted this recipe that is appropriate for those whose stomachs are quite tolerant of
salads. It does contain three vegetables that veer more toward insoluble fiber, but if
you feel you’re ready to add some peppers and onions to your diet, this recipe is a very
tasty way to do it. Steaming the cauliflower makes it more digestible, as does very finely
dicing and mincing the peppers and onions — you can even use a food processor and
really break down the fiber that way. The dressing that goes with this recipe provides
dill, an herb that’s very good for digestion and soothing for the intestines.
Tools: Steamer basket
Preparation time: 20 minutes
Cooking time: 3 to 5 minutes
Yield: 4 servings
1 large head of cauliflower
1 medium red bell pepper, finely diced
⁄4 cup red onion, minced
1
⁄4 teaspoon salt, or more to taste
1
4 grinder-turns freshly ground pepper (about 1⁄8
teaspoon), or more to taste
Dairy-Free Dill Dressing (enough to coat; see
the following recipe)
1 Remove and discard the cauliflower stem and cut the head into small florets. Place the
cauliflower in a steamer basket and steam over boiling water until slightly soft but still
firm and crunchy, about 3 to 5 minutes. Remove from steam and set aside to cool.
2 Place the cooled cauliflower in the bowl of a food processor. Pulse until the cauliflower
is coarsely chopped. Pour into a medium mixing bowl and cut any remaining large
pieces with a knife.
3 Add the red bell pepper, red onion, salt and pepper, and enough dressing to coat.
Adjust seasonings to taste. Reserve a little minced onion or bell pepper for garnishing.
Per serving: Calories 66; Fat 0.3 g (Saturated 0 g); Cholesterol 0 mg; Sodium 210 mg; Carbohydrate 13.9 g
(Fiber 6.1 g); Protein 4.6 g; Sugar 6.7 g.
Dairy-Free Dill Dressing
This dressing is a great summertime recipe from chef Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.php?chefid=23) that accentuates the sweetness of
cauliflower in the salad. If you don’t heat the ingredients over 118 degrees, this dressing
can complement a Raw diet (see Chapter 3).
Silken tofu is great for making creamy, dairy-free dressings. Andrea does recommend
that you simmer the tofu to help with digestion, especially if you have problems digesting soy.
Preparation time: 20 minutes
Cooking time: 8 minutes
Chapter 10: Serving Up Stomach-Safe Salads
Resting time: 1⁄2 hour to 2 hours
Yield: Four 1⁄8 -cup servings (1⁄2 cup total)
One 12-ounce package silken tofu
1 tablespoon Dijon mustard
1 medium clove of garlic
2 teaspoons sea salt
Juice of one lemon (about ⁄4 cup)
1
4 tablespoons fresh dill, chopped
4 tablespoons extra-virgin olive oil
1 Bring a small pot of water to boil. Add the silken tofu and let water come back to a boil;
simmer for 3 minutes. Strain the tofu with a mesh strainer.
2 Finely chop the garlic in a food processor. Add the tofu, half of the lemon juice, and the
olive oil, mustard, and sea salt. Process until smooth. Taste and add more salt and
lemon juice if needed.
3 Pour into a bowl, stir in the dill, and set aside in the refrigerator for 1⁄2 an hour to 2 hours to let
the flavors develop. Taste again and add more lemon juice, salt, or garlic to taste if necessary.
Per serving: Calories 194; Fat 16.1 g (Saturated 1.8 g); Cholesterol 0 mg; Sodium 1029 mg; Carbohydrate 4.6 g
(Fiber 0.3 g); Protein 6.5 g; Sugar 0.4 g.
T Sprouted Salad
For easy digestibility and great nutrition, try one of our favorites. The servings are
small, but the sprouts are a great way to enjoy seeds packed with powerful nutrition —
they’re rich with enzymes and easy to digest. The ingredients in this salad are few, but
you can add your favorite salad ingredients and make it your own recipe; we recommend dressing it with a tasty vinaigrette. Enjoy it with a thick slice of manna bread.
Preparation time: About 5 minutes
Cooking time: None
Yield: 7 servings
1 cup each sunflower, broccoli, and alfalfa
sprouts
1 ripe avocado, halved, pitted, and peeled
1 head butternut lettuce
1 Finely chop the sprouts and lettuce and cube the avocado.
2 Mix all the ingredients together and dress.
Per serving: Calories 140; Fat 9.4 g (Saturated 0.6 g); Cholesterol 0 mg; Sodium 4 mg; Carbohydrate 3.5 g
(Fiber 2.7 g); Protein 1.6 g; Sugar 0.4 g.
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T Soba Salad
This salad from chef Caroline Nation at www.myfoodmyhealth.com is a meal in itself;
check out a photo of it in the color section. It’s versatile because you can easily substitute
your favorite vegetables for the ones listed here. For a gluten-free salad, make sure your
noodles are 100 percent buckwheat, which doesn’t contain gluten. This salad is even tastier
on the second day, so you may want to make it a day ahead of a planned event. (But generally speaking, we don’t recommend eating the same dish two days in a row, especially if you
are newly graduated into enjoying salads — see Chapter 3 for more on rotating foods.) This
salad contains many raw vegetables, so it may not be for you if you’re just dipping your
toes into salads (which we don’t recommend you do literally). Soba noodles (or substituted
miracle noodles) give you a good amount of soluble fiber to balance the insoluble fiber in
the raw vegetables. Remember to cut your vegetables very finely and chew them well to
make them more digestible and to get the nutrients that are concentrated in raw foods.
Preparation time: 20 minutes
Cooking time: 10 minutes
Yield: 4 servings
4 quarts water, salted
1
⁄2 cup tahini
⁄2 cup broccoli florets
1
⁄2 cup water
⁄2 cup cauliflower florets
8 ounces soba noodles
2 teaspoons fresh lemon juice or brown rice
vinegar
1 tablespoon toasted sesame oil
4 medium radishes, thinly sliced into rounds
1 cup thinly sliced red cabbage
2 medium carrots, shredded
1 head green or ruby leaf lettuce, washed,
drained and thinly sliced
1 scallion, white and green parts, thinly sliced
1
1
1 In a large pot, bring 4 quarts of salted water to a boil. Add the broccoli and blanch until
barely tender, about 3 minutes. Remove with a slotted spoon and immediately plunge into
a bowl of ice water or rinse under cold water to stop the cooking. Repeat the process with
the cauliflower, using the same water. When cool, drain the vegetables and set aside.
2 Add the noodles to the boiling pot and cook for 6 to 8 minutes until just tender. Drain
the noodles and immediately rinse under cold water. Sprinkle with the sesame oil and
toss to keep the noodles from sticking.
3 Combine the cabbage and lettuce in a serving bowl. Place the noodles on top and
arrange the cauliflower and broccoli around the edges.
4 Whisk the tahini, water, and lemon juice or vinegar in a small bowl until well combined.
Pour the dressing over the salad and top with the radishes, carrots and scallions.
Per serving: Calories 440; Fat 20 g (Saturated 2.8 g); Cholesterol 0 mg; Sodium 517 mg; Carbohydrate 57.4 g
(Fiber 4.4 g); Protein 15.7 g; Sugar 3.3 g.
Chapter 10: Serving Up Stomach-Safe Salads
Cobb Salad with Angie’s Vinaigrette
This salad, which is featured in the color section, comes from Raman Prasad’s Recipes
for the Specific Carbohydrate Diet™ (Fair Winds Press) and fits any Specific
Carbohydrate Diet (SCD) plan; see Chapter 3 for more on the SCD, and check out Raman
at www.scdrecipe.com/cookbook. If your food list limits your dairy intake, replace
the SCD-safe cheese with a soy cheese. Raman paired this salad with a vinaigrette
recipe from a friend (included here).
Preparation time: 10 minutes
Cooking time: None
Yield: 6 servings
10 ounces spinach leaves, chopped
10 ripe black olives, pitted and finely chopped
3 eggs, hardboiled, peeled, and chopped into
small pieces
1
1 medium tomato, chopped
1 to 2 avocados, stones removed and flesh
scooped out of shell and sliced
⁄4 to 1⁄2 cup grated cheddar cheese
1
⁄4 cup SCD-safe bacon bits (sugar-free,
smoked bacon fried very crisp)
Angie’s Vinaigrette (see the following recipe)
1 Toss together the spinach, egg, tomato, and avocado in a salad bowl.
2 Sprinkle the top of the salad with the olives, cheese, and bacon bits. Toss with the dressing.
Per serving: Calories 162; Fat 11.8 g (Saturated 3.2 g); Cholesterol 113 mg; Sodium 257 mg; Carbohydrate 7.5 g
(Fiber 4.2 g); Protein 7.3 g; Sugar 1.3 g.
Angie’s Vinaigrette
Preparation time: About 5 minutes
Cooking time: None
Yield: Twelve 2-tablespoon servings (11⁄2 cups total)
⁄3 cup olive oil
1
1 tablespoon honey
2 to 4 tablespoons mock (young) balsamic vinegar
Juice of 1 orange (about 1⁄4 cup)
1 tablespoon red wine vinegar
1
⁄4 teaspoon salt and ground pepper, or to taste
1 tablespoon ground mustard
1 Combine all the ingredients thoroughly until they dissolve into each other.
Per serving: Calories 69; Fat 6.2 g (Saturated .8 g); Cholesterol 0.08 mg; Sodium 50 mg; Carbohydrates 3.2 g
(Fiber 0.2 g); Protein 0.3 g; Sugar 2.7 g.
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T Citrus Marinated Salad
Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.php?chefid=23) created this refreshing summertime salad that you can enjoy on its own or on a bed of torn
lettuce with canned tuna and toasted sesame oil. The longer the vegetables sit in the
citrus/umeboshi vinegar marinade, the softer and more flavorful they become. Consider
making the salad in large quantities because it stores in the fridge for 2 weeks.
The timing of the marinade is the key to making this recipe a safe, IBS-friendly salad. If
you’re comfortable with raw vegetables and want the crunch, simply pull your vegetables out of the marinade in 30 to 45 minutes. Otherwise, you can allow the marinade to
do its magic for up to 3 hours. The marinade breaks down the vegetable fibers, allowing
smoother digestion. You may not know umeboshi vinegar, but it’s available in health
food stores. It’s a Japanese vinegar made from umeboshi plums and has a tart, fruity
taste that’s very different from apple cider vinegar but has the same ability to assist
digestion. Check out this lovely salad in the color section.
Marinating time: 30 minutes to 3 hours
Preparation time: 20 minutes
Cooking time: None
Yield: 6 servings
⁄2 a medium green cabbage
1
2 tablespoons salt, divided
2 large carrots
1
⁄2 a medium red cabbage
4 cups orange juice
1
⁄4 cup apple cider vinegar
Juice of 4 lemons (about 1 cup)
1 tablespoon salt
⁄4 cup umeboshi plum vinegar
2 tablespoons toasted sesame seeds
1
1 Thinly slice the green cabbage and cut the carrots into 2-inch long sticks and then cut
again lengthwise to make several thin wafers. Place in a large bowl.
2 Add 2 cups of the orange juice, 1⁄2 cup of the lemon juice, and the umeboshi vinegar to
the vegetables and mix the ingredients with your hands. Making sure the liquid completely covers the vegetables (weighting them down with a plate if necessary), let the
mixture marinate for 1 hour or to your desired tenderness (anywhere between 30 minutes and 3 hours).
3 Thinly slice the red cabbage and place in another large bowl with the apple cider vinegar and remaining orange and lemon juice. Sprinkle with the salt and mix with your
hands. Let the cabbage mixture marinate for 1 hour or to your desired tenderness (anywhere between 30 minutes and 3 hours).
4 When you’re done marinating, drain both bowls of vegetables and combine them into
one bowl, stirring to mix. Sprinkle with toasted sesame seeds and serve.
Chapter 10: Serving Up Stomach-Safe Salads
Vary It! You can also add cauliflower florets to the veggies in this salad. Marinate 1 cup of
chopped cauliflower florets in 1 cup of orange juice and 1⁄4 cup of umeboshi or rice vinegar
for 2 hours and then drain them and add them to the other drained vegetables.
Tip: You can save and reuse the vegetable marinade. Mix a little marinade with olive oil
for a quick salad dressing.
Per serving: Calories 165; Fat 2.2 g (Saturated 0.3 g); Cholesterol 0 mg; Sodium 1733 mg; Carbohydrate 32.8 g
(Fiber 4.5 g); Protein 4.2 g; Sugar 7.3 g.
Delightful Dressings and
Magnificent Mayos
Dressing up a salad is an art in itself, and here we give you some great
options to choose from. We love these dressings because they are made from
scratch but still deliver flavor, and you know exactly what goes in them.
In contrast, the ingredient lists of many commercial salad dressings read
like a who’s who of chemicals, additives, flavorings, and preservatives. In
general, commercial dressings may contain starchy, wheat-based thickeners;
MSG; dairy; and yeast. Fat-free or low-fat dressings often have extra sugars to
create a palatable taste in the absence of the missing fat, so your “healthier”
dressing may not be as beneficial as you think.
Mayonnaise is typically made with soybean oil, eggs, egg yolks, sugar, and
other flavorings. Some products have less fat than the original versions, but
they also contain something like twice the number of ingredients, including
sulfites, which are used as a preservative but can cause headaches, heartburn, and intestinal cramps.
If you’re very liberal with your condiments, be sure to use chemical-free condiments as much as possible.
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T Lemon Gone Wild Dressing
Angela Elliott (www.she-zencuisine.com) shares her zesty, lemony salad dressing;
she suggests you serve it on arugula, but you can also quickly open a 6-ounce package
of mesclun green salad. Add a side of high soluble-fiber bread (such as sourdough
white — see the recipe in Chapter 12 — or manna) and you have a meal suitable for
IBS-D and IBS-C. Bottom line: Any salad will do.
Preparation time: 5 minutes
Cooking time: None
Yield: 6 servings (2⁄3 cup total)
1
⁄4 cup extra-virgin olive oil
3
⁄4 teaspoon salt
2 tablespoons fresh lemon juice
1
⁄8 teaspoon freshly cracked black pepper
⁄4 teaspoon minced fresh garlic
3
⁄4 teaspoon fresh thyme leaves
3
1 Combine all the ingredients gently in a bowl to blend fully but leave the vinaigrette clear
(not emulsified) for a better presentation.
Per serving: Calories 82; Fat 9 g (Saturated 1.2 g); Cholesterol 0 mg; Sodium 291 mg; Carbohydrate 0.6 g
(Fiber 0.04 g); Protein 0.03 g; Sugar 0.1 g.
T Asian Dressing
Living on Maui, artist, writer, and chef Marilyn Jansen (www.amaryllisofhawaii.com)
cooks with a Pacific Rim flair. Her Asian Dressing is best over non-wheat noodles — try
thin buckwheat, rice noodles, or the no-carb miracle noodles we discuss earlier in the
chapter over a bed of soft lettuce. The combination is good for IBS-C, but go light on the
dressing and heavy on the soluble noodles for IBS-D.
Preparation time: 5 minutes
Cooking time: None
Yield: Eight 2-tablespoon servings (1 cup total)
⁄4 cup sesame oil
⁄4 cup rice wine vinegar
1
1
4 tablespoons vegetable oil
2 tablespoons maple syrup
⁄4 cup soy sauce
1 tablespoon light miso paste (optional)
1
Chapter 10: Serving Up Stomach-Safe Salads
1 Whisk all ingredients vigorously to blend.
Vary It! You can use honey instead of maple syrup to give your dressing a different sweet
flavor, or if you have one on hand and not the other.
Per serving: Calories 140; Fat 13.8 g (Saturated 1.5 g); Cholesterol 1 mg; Sodium 413 mg; Carbohydrate 3.9 g
(Fiber 0.03 g); Protein 0.2 g; Sugar 3.1 g.
T Shannon’s Spicy Caesar Dressing
If you find that you’re craving the zest of a Caesar salad dressing, consider this one-step
IBS-friendly alternative from the kitchen of Shannon Leone (www.rawmom.com). We
assure you this is IBS-friendly, especially when you read the ingredients of one of the
popular commercial brands, which has about 35 ingredients including milk, cheese,
cream, yeast, and flavor enhancers, any of which can act as an IBS trigger.
Preparation time: 5 minutes
Cooking time: None
Yield: 15 servings (nearly 2 cups total)
1 cup flaxseed, olive, or hemp oil
1 to 2 cloves garlic
Juice of 1 to 2 lemons (about ⁄2 cup)
Nama Shoyu, or 1⁄2 teaspoon sea salt
1
⁄3 cup raw tahini
1
1 Blend all ingredients until creamy.
Tip: This dressing can thicken when standing, so you can add a few tablespoons of water
or more lemon juice to thin.
Per serving: Calories 165; Fat 17 g (Saturated 1.7 g); Cholesterol 0 mg; Sodium 86 mg; Carbohydrate 2.2 g
(Fiber 0.6 g); Protein 0.04 g; Sugar 0.2 g.
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Substituting potential condiment triggers
We know how much people can be attached
to their condiments. Carolyn always teased her
foster son for seeming to subsist entirely on
condiments. His fridge, to this day, is condimentheavy, and he’s not alone. Whether condiment
use is a habit, a comfort food, or a way to mask
the flavor of a healthy food, people with IBS can
really miss their add-ons.
You know from reading the labels that grocery
store condiments are full of sugar, wheat, and
additives that may be messing with your guts.
And we know that you reason that using a dash
of ketchup or mayonnaise shouldn’t hurt, but
depending on your level of sensitivity, they may
really have an ill effect.
Never fear. Here are a couple of safer condiments that you can find at most health food and
grocery stores.
✓ If you’re sensitive to the wheat and soy in
soy sauce, try Braggs Liquid Aminos.
✓ If you’re sensitive to the fat in regular mayonnaise, try nut pâté (see the recipe in
Chapter 7) or Angela’s Happy Mayo (which
we include in this chapter)
Make sure you read the labels first and are
aware that these substitutes don’t taste exactly
like your high-sugar condiments, but they may
get the job done.
T Angela’s Happy Mayo
Thanks to Angela Elliot (www.she-zencuisine.com) for this Raw twist on mayonnaise.
It’s low on fat (which makes it IBS-friendly) and high on taste, and compared to commercial mayonnaise, it’s a miracle. You may even want to use it as a dressing for a salad.
Preparation time: 10 minutes
Cooking time: None
Yield: Eight 2-tablespoon servings (1 cup total)
1
⁄2 cup raw tahini
1 teaspoon sea salt
1 to 2 tablespoons fresh lemon juice
Juice of 1 orange (about 1⁄4 cup)
2 tablespoons yacon syrup, or 6 soaked honey
dates, pitted
2 tablespoons fresh dill
1 cup water
1 Blend all the ingredients and mix with your favorite salad or spread on your favorite
sandwich.
Per serving: Calories 64; Fat 3.6 g (Saturated 0.5 g); Cholesterol 0 mg; Sodium 152 mg; Carbohydrate 4.1 g
(Fiber 1.8 g); Protein 1.4 g; Sugar 0.8 g.
Chapter 10: Serving Up Stomach-Safe Salads
T Homestyle Mayonnaise
Although Carolyn remembers the days when people made mayonnaise using egg
beaters, we doubt many people these days even know what an egg beater is! The mayonnaise-making job is much easier now with the use of blenders, which emulsify (create
a suspension of the ingredients) without the elbow grease. Using a high-speed blender
means you don’t even have to slowly drizzle the oil into the mixture to get complete
emulsification. Use a free-range or pasteurized egg to eliminate salmonella concerns,
and then eat this mayo immediately or refrigerate it in a covered container for up to
a week.
Preparation time: 5 minutes
Cooking time: None
Yield: Ten 2-tablespoon servings (11⁄4 cups total)
1 egg
3 tablespoons lemon juice
1 teaspoon dry mustard
1 cup olive oil or safflower oil
⁄2 teaspoon each white pepper and sea salt
1 tablespoon hot water
1
Pinch of cayenne pepper
1 In a blender, combine the egg, mustard, white pepper, salt, cayenne pepper, and lemon
juice and blend well.
2 With the blender still running, add the oil in a slow, steady stream and blend until all oil
is emulsified. Blend in 1 tablespoon hot water at the end.
Per serving: Calories 202; Fat 22.2 g (Saturated 3.2 g); Cholesterol 22 mg; Sodium 8 mg; Carbohydrate 0.6 g
(Fiber 0.1 g); Protein 0.8 g; Sugar 0.2 g.
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Chapter 11
Marvelous Main Dishes that
Won’t Torment Your Gut
Recipes in
This Chapter
In This Chapter
▶ Chowing down on beef, poultry, and seafood entrees
▶
▶ Getting that pasta sensation without the wheat
▶
▶ Combining your main dish and side dish
▶
▶
▶
W
hether you’re cooking and eating for one
or for your whole family, we know that
dinner can be a stressful time for people with IBS.
You may be tired of preparing special plates for
yourself while you make family favorites for everyone else that you can’t enjoy.
What if you could cook one meal that the whole
family can devour? In this chapter, we offer lots of
IBS-friendly twists on dinner favorites as well as
unique IBS recipes. Nobody needs to know they’re
IBS-friendly! We often hear that when people feel
like they’re eating typical meals, they feel better
about themselves and seem to be less preoccupied about their symptoms.
▶
▶
▶
▶
▶
T
T
T
▶
T
T
Beef Pumpkin Stew
Sabra Chicken
Meatloaf (Turkey-Style)
Fancy Chicken Roll-Ups
Sun-Dried and
Wined Chicken
Spiced Honey Chicken
Seared Salmon with
Sautéed Summer
Vegetables
Herbed Tilapia with Lime
Coconut Panko Shrimp
Easy Chicken Curry
Zucchini Lasagna
Eggplant Lasagna
Shannon’s Gourmet
Zucchini Angel-Hair
“Pasta”
Quinoa Casserole with
Baked Sweet Potatoes
Creamy Vegan
Stroganoff with
Caramelized Onions
Vegetarian Dreamy
Coconut Curry
Gourmet Pizza
Pesto without the Pain
The recipes in this chapter provide something for
▶
everyone, with meat, poultry, fish, and vegetarian
▶
options. You may already know that meat, poultry, and fish are high in protein; no evidence suggests that these protein foods trigger or worsen
IBS. However, the company they keep can be the
problem, such as the fatty skin on chicken or turkey or the marbled fat on
beef. In some people with IBS, fat can increase gastric motility and lead to IBS
symptoms. The fat content in fatty fish like mackerel and salmon can sometimes cause faster meal transit time. The trick is to avoid that particular part
of the food or sample very little of it. Or add a side dish high in soluble fiber
to help absorb the fat.
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Savoring the Solubility Factor
Finding enough soluble fiber in your main dish may be easier than you think
because you can work with more ingredients. Great soluble-fiber main dish ingredients include rice, pasta, barley, mushrooms, carrots, potatoes, sweet potatoes,
yams, turnips, beets, squash, and pumpkin. You want at least half of your fiber to
be the soluble kind. If your dish of choice isn’t as high in fiber as you want, add a
side of miracle noodles (no-carb noodles made from soluble plant fiber) or your
homemade sourdough white bread (see Chapter 12 for the recipe).
To improve the solubility picture, you can reduce insoluble fiber by peeling
your tomatoes and potatoes and stripping the fibrous strings from celery.
When cooking and preparing your meals, the more you puree, cook, and
blend your vegetables, beans, and nuts, the easier your food is to digest!
A helpful tool is the soluble/insoluble fiber chart in Appendix C. At a glance you
can see the fiber content of many common foods. Choose the ones that have
nearly the same amount of soluble as insoluble fiber (give or take .7 grams).
Beefing Up Your Stew
for a Meaty Main Dish
If you have a sensitive gut, limit the portion size of your meat. The size of a
pack of playing cards (about 3 to 4 ounces) is enough meat to satisfy your
protein needs, with each ounce providing 7 grams of protein. Cooked meat
freezes well, so you can make the full recipe and save some for later.
Beef has a nice hearty flavor (unlike the delicate flavor of chicken), so you
want to pair it with hearty vegetables like potatoes and carrots. We forgo
steak recipes in this section because they’re pretty straightforward: Season
the meat, heat the grill, and cook for 6 minutes on each side. Just remember
to buy lean meat and pass on the ribeye — the eye is all fat.
Beef Pumpkin Stew
Here’s an IBS-friendly twist on a classic beef stew; it’s from chef Michelle Gay (www.
eatingjourney.wordpress.com). Pumpkin is a great IBS fruit (yes, it’s a fruit) that’s
high in soluble fiber. Cooked onions, carrots, and mushrooms are all great IBS vegetables because they are also high in soluble fiber. You can peel some of the long threads
of fiber from the celery to make it more digestible. We’ve kept in the tomatoes; you can
make them more stomach-compatible by blanching off the skins — see Chapter 9 for
easy blanching instructions.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Preparation time: 20 minutes
Cooking time: 3 to 5 hours
Yield: 4 servings
1 tablespoon olive oil
3 tomatoes, chopped
1 medium or ⁄2 of a large onion, cut up
6 standard-size mushrooms, sliced
4 cloves garlic, pressed
3 tablespoons tomato sauce (jarred, canned,
or from the Marinara Sauce recipe later in
this chapter)
1
3 ⁄2 cups raw pumpkin, cut into 1-inch squares
1
⁄2 of a chili pepper, diced
1
1 carrot, sliced
6 to 7 cups water
2 large celery stalks
1 pound stew beef (top round)
1
⁄2 teaspoon each salt and pepper
1 1⁄2 tablespoons Italian seasoning
4 to 5 bay leaves
1 Heat the olive oil in a large saucepan over high heat. Add the onion and garlic and sauté
until the onion is translucent (about 8 minutes).
2 Add in the pumpkin, chili pepper, and carrots along with 1 cup of water. Cover and
steam for about 1 minute. Add the celery, tomatoes, and mushrooms. Cover and steam
for about 2 minutes.
3 While the veggies are steaming, coat your meat with a liberal amount of salt and pepper
and the Italian seasoning. Add the beef to the pot and cover for about 1 to 2 minutes
(the meat doesn’t need to cook through).
4 Add 5 to 6 cups of water and 3 tablespoons of tomato sauce. Top with the bay leaves,
cover and simmer for 3 to 5 hours.
Vary It! Because fresh pumpkins aren’t always available, you can substitute butternut
squash or even yams for similar results with this recipe.
Tip: You can add another cup or two of water in Step 4 if you want a thinner stew.
Per serving: Calories 261; Fat 7.9 g (Saturated 2 g); Cholesterol 52 mg; Sodium 408 mg; Carbohydrate 19.1 g
(Fiber 4.3 g); Protein 30.1 g; Sugar 7.1 g.
Perking Up Poultry without
Ravaging Your Stomach
Some may find chicken and turkey easier to digest than beef, but crispy, fatty
skin and BBQ chicken wings may trigger some symptoms of IBS-D. Luckily,
you can easily remove that type of fat. All in all, chicken has the lowest fat
content of any meat you may eat. The following recipes give you lots of
chicken options, as well as a turkey twist on a classic.
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Sabra Chicken
Chef/nutritionist Caroline Nation (www.myfoodmyhealth.com) adapted this recipe
from Oded Schwartz. The marinade makes it particularly tasty, even without fat, and
the sweet, tangy, salty mix of oranges and olives is particularly delicious. Make sure to
dry the chicken breasts thoroughly after you remove them from the marinade to ensure
even browning. This dish is a fine choice for both IBS-C and -D because chicken has
very little insoluble fiber to worry about. You can easily balance potentially tricky ingredients like the olive oil and olives with a sourdough dinner roll or a soluble side (such
as Basic Quinoa, Oven-Baked UnFried Rice, or Shannon’s Quick “Rice” — you can find
recipes for all these dishes in Chapter 12). This dish will keep in the fridge, covered,
for 4 days. Take a peek at this lovely dish in the color section.
Marinating time: 2 hours
Preparation time: 15 minutes
Cooking time: 50 minutes
Yield: 6 servings
Zest of 1⁄2 an orange, grated or julienned
Six 5-ounce chicken breasts, with skin and
bones
⁄2 cup fresh orange juice
2 tablespoons olive oil
⁄8 teaspoon paprika
1 medium onion, finely chopped
⁄4 teaspoon each salt and freshly ground black
pepper
8 green olives, pitted
2 cups chicken stock
1
1
1
Chopped fresh mint to garnish
1 In a shallow baking dish, mix together 1 cup of the chicken stock and the zest, orange
juice, and paprika with a sprinkling of salt and pepper. Add the chicken and marinate
refrigerated for 2 hours, turning the chicken a couple of times to make sure it’s all submerged in the marinade.
2 Remove the chicken breasts from the marinade, shake off, and pat dry thoroughly.
3 In a large skillet with sides, heat the oil over medium-high heat until your hand feels hot
when held 1 inch above the pan. Add the chicken, skin side down, and cook until golden
brown, about 4 minutes per side, adding more oil if the pan is too dry. Transfer the
cooked chicken to a plate and set aside. Pour off all but a thin film of fat.
4 Lower the heat to medium and add the onions and the rest of the chicken stock to the
skillet after a few minutes. Scrape up any brown bits and cook until the onions are
translucent, about 5 minutes.
5 Return the chicken to the pan, cover, and simmer gently over low heat for another 30
minutes or until the chicken is cooked through. Transfer the chicken to a plate and tent
with foil to keep hot.
6 Add the olives to the liquid, raise the heat, and cook until the sauce bubbles and thickens,
about 3 to 5 minutes. Pour the sauce over the chicken. Sprinkle with the mint and serve hot.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Vary It! You can use vegetable stock in place of the chicken stock if that’s all you have
on hand.
Per serving: Calories 315; Fat 18.1 g (Saturated 4.4 g); Cholesterol 89 mg; Sodium 301 mg; Carbohydrate 5.6 g
(Fiber 0.5 g); Protein 30.2 g; Sugar 3.2 g.
Meatloaf (Turkey-Style)
Colleen Robinson (www.crimsondoorhealing.com) has adapted this family favorite
for IBS sufferers by adding IBS-friendly high soluble-fiber oatmeal. Turkey has a bit more
fat than chicken, but that’s mainly in the skin; this recipe uses ground turkey, so the skin
isn’t an issue. Adding the optional tofu increases your protein intake and solubility factor.
It also keeps the turkey moist, which is a bonus. For added fun, mix the ingredients with
your hands; just be sure to thoroughly wash them before and after you mix.
Preparation time: 20 minutes
Cooking time: 1 hour, 30 minutes
Yield: 6 servings
2 pounds ground white-meat turkey
1 package extra-firm tofu, drained and mashed
(optional)
⁄2 cup quick-cooking rolled oats
1
⁄2 cup finely chopped onions
1
⁄3 cup finely chopped red bell pepper
1
1 large or 2 small eggs, gently beaten with a
fork
1
⁄2 teaspoon each salt, black pepper, and chili
powder
1 teaspoon dried parsley, plus extra for the top
1
⁄4 cup ketchup
1 Preheat oven to 350 degrees.
2 Gently mix everything but the ketchup and cooking spray — the more you work it, the
tougher the meat becomes.
3 Lightly grease a loaf pan and put the mixture into the pan, patting it down gently. Pour
the ketchup on top and sprinkle with a bit more dried parsley. Bake at 325 for about
90 minutes.
Tip: You can buy red pepper in a jar — it’s more expensive, but the skin is off and it’s
super fast!
Per serving: Calories 283; Fat 13.9 g (Saturated 3.8 g); Cholesterol 155 mg; Sodium 465 mg; Carbohydrate 3.4 g
(Fiber 1.4 g); Protein 28.9 g; Sugar 3.4 g.
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Fancy Chicken Roll-Ups
Thanks to our healing chef, Colleen Robinson (www.crimsondoorhealing.com) for
this IBS-friendly version of Chicken Cordon Bleu. The low-fat chicken makes it a good
option for both IBS-D and IBS-C. Asparagus is also very high in soluble fiber, but you
can make it even more digestible by chopping the asparagus very finely (although you
compromise the look of the dish by doing so). Soy is also high in soluble fiber.
Preparation time: 20 minutes
Cooking time: 45 minutes
Yield: 4 servings
Four 5-ounce chicken breast fillets, butterflied
1 teaspoon sea salt
1
⁄2 teaspoon butter
1 teaspoon sage
1 large clove garlic, minced
1 cup chicken broth
12 spears asparagus
2 tablespoons flour, such as brown rice flour
4 slices Tofutti soy cheese
1 Preheat the oven to 350 degrees.
2 Lay the chicken fillets, cut side up, on a cutting board, dot them with butter, and sprinkle the garlic onto one side of each fillet.
3 Wash the asparagus, get rid of the ends and chop into pieces just a tiny bit longer than
the chicken fillets breasts. Divide asparagus evenly among the fillets, placing them on
top of the garlic and leaving the tips hanging out a little bit for enhanced appearance.
4 Place one piece of soy cheese over the asparagus on each fillet and then roll the
chicken up, sealing edges with toothpicks soaked for 10 minutes in water (so they don’t
burn). Sprinkle the sea salt and sage over the top of each breast, crushing the sage with
your fingers to break it up and release more of the flavor.
5 Pour the chicken broth in a roasting pan and add the fillets. Bake for 45 minutes, or
until the juices run clear when you stick a knife in the middle of a fillet.
6 Remove the fillets and thicken the remaining pan juices with the flour to create a sauce
to pour over the dish.
Vary It! If you’re avoiding soy, you can replace the soy cheese with rice cheese. If you’re
just avoiding the lactose, you can substitute one of these Specific Carbohydrate Diet (SCD)
safe cheeses: cheddar, Colby, Swiss, or havarti
Tip: Butterflying chicken means that the breast has been split open and laid flat. You can
buy chicken that is already flying or split it yourself.
Per serving: Calories 225; Fat 4.8 g (Saturated 0.9 g); Cholesterol 71 mg; Sodium 1208 mg; Carbohydrate 11.1 g
(Fiber 1 g); Protein 33.3 g; Sugar 0.9 g.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Sun-Dried and Wined Chicken
Michelle Gay in Western Australia (www.eatingjourney.wordpress.com) shared her
favorite chicken recipe with us. Chicken is a safe IBS food; it has a very low fat content, and
the onion, garlic, and basil in this recipe make it great for yeast-busting (see Chapter 18 for
more on yeast problems). Plus, cooked onions are very high in soluble fiber, bringing the
whole recipe up another notch in IBS-friendliness. Some folks feel like mushrooms shouldn’t
appear in a yeast-free recipe; they’re high in soluble fiber, but leave them out if you prefer.
Preparation time: 15 minutes
Cooking time: 25 minutes
Yield: 3 servings
2 to 3 cloves of garlic, diced
Generous splash of white wine (about 3
tablespoons)
1 small onion, cut up
10 to 15 basil leaves
4 to 5 sun-dried tomatoes, diced up
Three 5-ounce boneless, skinless chicken
breasts
3 teaspoons olive oil
4 to 6 mushrooms, sliced
1 Preheat the oven to 350 degrees.
2 In a small pan, heat the oil over medium heat. Add the garlic, onion, and sun-dried
tomatoes and sauté for about 3 to 4 minutes.
3 Add the mushrooms. When the mushrooms cook down to half their size (about 5 minutes), splash in white wine and cook for about 1 to 2 minutes. Turn off heat and sprinkle
basil over the top of the wine mixture.
4 Measure out 3 pieces of tinfoil big enough to fully surround one chicken breast each.
5 Place one chicken breast onto each piece of foil and cover with 1⁄3 of the white wine mixture. Seal off the foil packets, place them on a cookie sheet, and bake them for about 20
to 25 minutes.
Vary It! If tomato skins are irritating to your tummy and you can’t find skinless sun-dried
tomatoes at the store, you can substitute fresh skinless tomatoes or make your own sundried tomatoes. Blanch the skins off your tomatoes (you can find instructions for blanching
tomatoes in Chapter 9) and then slice them into strips (discarding the seeds) and dry them
in your oven on small wire cake racks (to expose the whole tomato) at 150 degrees for 10
to 15 hours. You can season with garlic powder, basil, and/or sea salt before baking if
desired. A properly dried sun-dried tomato is chewy and flexible, not brittle.
Tip: If you don’t use wine in your cooking, you can leave it out. Remember, the alcohol
evaporates during cooking, leaving just the (concentrated) flavor of the wine.
Per serving: Calories 225; Fat 7.9 g (Saturated 1.3 g); Cholesterol 81 mg; Sodium 224 mg; Carbohydrate 7.8 g
(Fiber 1.5 g); Protein 30.6 g; Sugar 3.6 g.
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What is zest?
Zest (and we don’t know why it’s called that) is
the outer, colorful portion of the peel of citrus
fruits like limes, lemons, oranges, and tangerines.
If you scrape it with your fingernail, you get an
almost oily and very aromatic liquid on your
finger. Zest contains aromatic oils that add a
boost to certain recipes.
The trick to zesting is to scrape off the colored
portion only and avoid the white pithy (meaning
spongy, not humorous) part of the rind. Of
course, that part contains bioflavonoids and is
very healthy, but it’s also bitter and not called
for in any recipes we’ve heard of. You can buy
a tool called a zester, or you can just use a vegetable peeler, food grater, or sharp knife to cut
strips of zest (though if you go that route, you
have to cut them into finer and finer strips).
Spiced Honey Chicken
This low-fat chicken dish appears in Grain-Free Gourmet: Delicious Recipes for Healthy
Living by Jodi Bager and Jenny Lass (Whitecap Books) and became a favorite among
their readers; check them out at www.grainfreegourmet.com. It may become one of
your IBS favorites too; chicken is a low-fat meat, and the other ingredients shouldn’t
give you any trouble, although you may want to powder your almonds instead of slivering them if almonds are one of your triggers. This dish is simple to make and brings a
touch of Morocco to the table. Try baking it with a head of high soluble-fiber cauliflower
cut into florets to make it a one-pot meal.
Preparation time: 10 minutes
Cooking time: 1 hour, 20 minutes
Yield: 7 servings
⁄2 cup honey
⁄2 teaspoon each salt and black pepper
1
1
2 garlic cloves, pressed
2 tablespoons plain yogurt
⁄4 teaspoon each ground nutmeg and ground
cloves
1 teaspoon lemon zest
1 cup almond slivers
1 tablespoon lemon juice
1 cup raisins
3 to 4 pounds chicken parts with bones and skin
6 cinnamon sticks
1
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
1 Preheat the oven to 350 degrees. Place the chicken skin side up in a 10-x-15-inch casserole dish.
2 Combine the honey, garlic, yogurt, lemon rind, and lemon juice in a bowl and drizzle
half of the mixture over the meat.
3 Sprinkle the meat with the salt, pepper, nutmeg, cloves, almonds, and raisins and place
the cinnamon sticks evenly around the casserole dish. Pour the rest of the honey mixture over the chicken and spices.
4 Bake for 1 hour and 20 minutes, basting every 30 minutes. Check at the one hour point
to test for doneness.
5 Remove from the oven and baste with the sauce before serving.
Per serving: Calories 489; Fat 14 g (Saturated 2.1 g); Cholesterol 148 mg; Sodium 341 mg; Carbohydrate 42.6 g
(Fiber 2.8 g); Protein 50.4 g; Sugar 34.7 g.
Something’s Fishy: Fantastic Fish Dishes
Fish is good for your brain and for the brain in your stomach (the one that
sets off your IBS), too, because of the anti-inflammatory properties of fish’s
omega-3 fatty acids. Fish seems to digest faster than meat or poultry, so it
can be a safer food for IBS. Smaller fish are healthier for you because they
eat fewer other fish and therefore ingest less mercury and fewer other toxins
from increasingly polluted oceans and lakes. The best fish for your main
course is wild Alaska salmon.
In IBS For Dummies (Wiley), we talk about serotonin, the feel-good neurotransmitter that’s mostly found in the gut. In fact, 90 percent of the serotonin in the
whole body is found in the gut, making up what is referred to as “the second
brain.”
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Seared Salmon with Sautéed
Summer Vegetables
Ela Guidon, a New York personal chef, whole-food educator, cooking instructor, and
health counselor originally from Peru, contributed this quick, easy, colorful, and easyto-digest recipe. You can find her at www.myfoodmyhealth.com/OurChefs/index.
php?chefid=17.
The vegetable fiber in this recipe is made more digestible by steaming and sautéing.
Cooked carrots, cucumber, and peppers have a high soluble-fiber content, more so than
broccoli. To make the recipe even more IBS-friendly, you can steam the broccoli for 6
minutes, or use less broccoli and substitute more of the other vegetables. The fiber
content of radish is unclear, so you can leave that vegetable out or chop it finely. You
may also offset the insoluble fiber in this recipe with soluble sides such as basmati rice,
millet, or sourdough white or manna bread. Make sure you pay attention to your timer
so you don’t overcook the salmon.
Preparation time: 10 minutes
Cooking time: 15 to 20 minutes
Yield: 4 servings
3 cups broccoli florets
1 tablespoon olive oil
1 carrot, peeled and cut into 1⁄4-inch-thick
rounds
1 yellow pepper, chopped
1 red pepper, chopped
1 cucumber, peeled, seeded, and cut
into 2-inch spears
1 bunch of radishes (about 5 radishes),
quartered and keeping some of the greens
attached
1 teaspoon lemon juice
4 basil leaves, chopped
1
⁄4 teaspoon salt
1 teaspoon coconut oil
Four 5-ounce salmon fillets
1 Steam the broccoli florets for 3 to 6 minutes and set aside.
2 In a large skillet heat the olive oil. Add the carrot and sauté for 1 to 3 minutes. Add the
peppers, broccoli, cucumber, and radishes and sauté for 1 to 3 minutes. Remove to a
bowl and sprinkle with lemon juice, basil, and salt.
3 Heat the coconut oil in a skillet over medium-high heat. Season the salmon with salt
and then add it to the skillet searing for about 4 minutes on each side. At 8 minutes,
check to make sure the salmon is cooked through. If not, cook one more minute on
each side.
4 Serve the salmon on top of the sautéed vegetables.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Tip: Squeeze more fresh lemon juice over your dish for added flavor.
Tip: You can serve the veggies in this recipe with any meat dish.
Per serving: Calories 517; Fat 31.7 g (Saturated 4.6 g); Cholesterol 109 mg; Sodium 160 mg; Carbohydrate 14.1 g
(Fiber 3.9 g); Protein 43.9 g; Sugar 4.7 g.
Herbed Tilapia with Lime
This recipe comes from Raman Prasad’s Recipes for the Specific Carbohydrate Diet™
(Fair Winds Press). Visit Raman at his Web site (www.scdrecipe.com/cookbook).
You can also use other kinds of white fish for this recipe, but you may need to reduce
the cooking time accordingly if the fish fillets are thinner.
Tilapia is a very soft type of fish that doesn’t require too much fuss; just be careful not
to overcook it. It’s a low-fat fish, and the seasonings in this recipe are safe for IBS, so
this dish is a very IBS-friendly meal.
Preparation time: 5 minutes
Cooking time: 15 minutes
Yield: 2 servings
1 tablespoon olive oil
Two 6-ounce tilapia fillets
⁄8 teaspoon each thyme and dried basil
Juice of 1⁄2 a lime (about 1⁄8 cup)
1
⁄4 teaspoon salt
1
1 Heat the olive oil over medium heat in a stovetop pan.
2 Sprinkle the thyme, basil, and salt equally on both sides of the fillets. Add the fillets to
the pan and cook for 5 to 7 minutes on each side, or until cooked through.
3 Place on serving plates, sprinkle the lime juice over the fillets, and serve.
Tip: Mango Salsa makes a great side for this recipe — see the recipe in Chapter 7.
Per serving: Calories 228; Fat 9.7 g (Saturated 2.2 g); Cholesterol 86 mg; Sodium 380 mg; Carbohydrate 6.5 g
(Fiber 0.2 g); Protein 34.4 g; Sugar 0.2 g.
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Panko: Fancy flake or basic crumb?
Although panko has been elevated to exotic
status and prices in food circles, it’s basically
just crumbed stale bread. But panko is said to
be lighter, crispier, and crunchier than Western
bread crumbs, with a coarser grind and more
surface area to absorb spices and seasonings. Panko’s other purported powers include
a lacy, airy layering of breading; a surface that
doesn’t absorb grease as easily; and the ability to create a great crusty topping under the
broiler. You can find panko in most foodie stores
and even some supermarkets, and the nearby
recipe for Coconut Panko Shrimp shows you
how to make your own flakes.
Coconut Panko Shrimp
Marilyn Jansen is an artist, writer, and chef Carolyn sees every Saturday morning at the
farmer’s market in Kahului, Maui. She contributed this recipe from her book Amaryllis
of Hawaii Loves to Cook: Recipes for Life (Amaryllisofhawaii). You can find Marilyn at
www.amaryllisofhawaii.com.
Shrimp is IBS-friendly, the eggs are fiber free, and the fat in the yolk is balanced by the
healing properties of coconut, so this recipe, which is featured in the color section,
shouldn’t give your stomach any trouble. To make it even more of an IBS delight, make
your own panko flakes from sourdough white bread. You can also add extra coconut
flakes for IBS-D.
Preparation time: 20 minutes
Cooking time: 8 minutes
Yield: 4 servings
2 pounds large or jumbo shrimp, tail on and
deveined
One 4-ounce bag sweetened coconut flakes
⁄2 cup rough or fine panko flakes (see the
following recipe or use store-bought)
1 cup coconut oil
1
4 eggs, lightly beaten
1 Butterfly the shrimp and set aside in a bowl. Combine the panko flakes and coconut
flakes in a bowl and put the eggs in a separate bowl.
2 Dip the shrimp into the egg and then panko/coconut mixture and place on a platter.
When all the shrimp are dressed and ready to go, heat the coconut oil in a skillet over
medium-high heat.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
3 Add several shrimp to the skillet, leaving room to turn them when one side is golden
brown. Cook for about 2 minutes on each side; remove and drain thoroughly on several
layers of paper towel. Repeat for the rest of the shrimp.
Per serving: Calories 950; Fat 71.6 g (Saturated 61.8 g); Cholesterol 654 mg; Sodium 759 mg; Carbohydrate 23.9 g
(Fiber 3.2 g); Protein 56.5 g; Sugar 11.3 g.
Panko
Preparation time: 5 minutes
Cooking time: 20 minutes to 1 hour
Yield: 3 cups
1 loaf of day-old French or sourdough white
bread
1 Preheat the oven to 150 degrees. Remove the bread crusts and rub or flake the bread
into crumbs by rubbing it between your hands or using a cheese grater; you should get
about 3 cups of crumbs.
2 Spread the crumbs onto baking sheets and dry in the oven for about an hour or until
crunchy but not browned at all — start checking after 20 minutes. Store panko in plastic
zippered bags in the fridge or glass jars inside or outside the fridge.
Tip: To test whether your oil is hot enough for frying, place one coated shrimp into the hot
oil to see whether the oil bubbles and sizzles.
Tip: If you’re making your own panko, don’t use a knife or food processor to flake; your
crumbs will either be too big or completely powdered.
Per cup: Calories 272; Fat 1.8 g (Saturated 0.4 g); Cholesterol 0 mg; Sodium 613 mg; Carbohydrate 52.7 g
(Fiber 2.6 g); Protein 11 g; Sugar 3.1 g.
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Easy Chicken Curry
A taste for curry can become addictive, but horror stories of gut-burning curry flood IBS
forums. Thanks to our healing chef Colleen Robinson at www.crimsondoorhealing.
com, we may have a solution to your curry needs. This recipe contains mostly soluble
ingredients like onion, raisins, and potatoes that are easier to digest when they’re all
cooked. Cumin, cinnamon, and cardamom are spices known to help treat IBS, and good
yogurt is lactose-free and soothing to the gut. The addition of some mild curry is
enough to give you the taste but not the torture. Enjoy!
Preparation time: 10 minutes
Cooking time: 25 minutes
Yield: 4 servings
⁄2 tablespoon olive oil
1
1 to 1 ⁄2 pounds white-meat chicken breast, cut
into chunks
1
1 medium onion (optional)
⁄4 cup golden raisins (optional)
1
1 cup cooked potatoes, chopped into about
1-inch squares
1
⁄2 teaspoon each cumin, cinnamon, and
cardamom
1 teaspoon mild yellow curry powder
1 cup plain yogurt (see Chapter 6 for IBS
yogurt recipes)
1
⁄2 teaspoon salt
1
⁄4 teaspoon pepper
1 Heat the olive oil in a large pot over medium-high heat. When the pot is hot, add the
chicken and quick-fry on both sides (less than one minute on each side — you don’t
need to worry about cooking it through yet). Set the chicken aside.
2 Add the onions, raisins (if desired), and potatoes to the pot and cook for about 5 minutes, stirring occasionally. Lower the heat to medium and add the cumin, cinnamon,
cardamom, and curry powder. Cook, stirring occasionally, for about a minute to wake
up the flavors in the spices.
3 Add the quick-fried chicken and cook until cooked through (about 10 to 15 minutes
depending on the chunk size — to check, cut a piece in half; if it’s not pink, you’re safe).
Add the yogurt and lower heat to medium-low. Cook, stirring continuously, until thick —
about 5 minutes. Serve over rice or miracle noodles.
Vary It! To turn this into a shrimp curry, thaw and chunk 1 to 11⁄2 pounds of frozen shrimp.
Follow the chicken recipe (minus the chicken, of course), but use 2 teaspoons of curry
powder in Step 2 and allow that mixture to simmer for 5 minutes before adding the shrimp
and cooking over medium heat until the shrimp are warm. Add the yogurt and finish the
recipe as you would for chicken.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Tip: Be careful not to boil the yogurt — it’ll curdle. It doesn’t affect the taste, but it does
mess with the texture and appearance.
Tip: Some people say a curry has to have onions, but if you can’t stomach them, an onionfree curry is a very different but yummy experience. Who says you have to follow the rules?
Tip: The safest way to thaw precooked shrimp is in the fridge, which takes a few hours or
overnight. A lot of people thaw it in cold water, which is faster but not necessarily the safest
way. If you decide to thaw in cold water, keep the shrimp in a sealed plastic bag to keep
bacteria out and to prevent the shrimp from absorbing water and getting soggy. Submerge
the sealed bag in a bowl of cold water; your shrimp should thaw in an hour or so.
Per serving: Calories 281; Fat 8.5 g (Saturated 2.8 g); Cholesterol 122 mg; Sodium 449 mg; Carbohydrate 11.9 g
(Fiber 1.3 g); Protein 37.6 g; Sugar 3.2 g.
Pasta Imposters: Getting that Pasta
Feeling without the Side Effects
You may think your pasta days are over if you discover you have to avoid
wheat, but that’s certainly not the case. You can find several non-wheat alternatives in your grocery and health food stores, such as brown rice pasta,
kamut pasta, quinoa pasta, and miracle noodles; just add your favorite pesto
or marinara sauce. Or you can create a whole new world of pasta with zucchini. The following recipes help you get your IBS-friendly pasta fix.
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T Zucchini Lasagna
Chef Kendall Conrad (www.eatwellfeelwellthebook.com) finds that this dish is a
great one to make with kids. You can put all of the ingredients in separate bowls and let
the children assemble their own servings just how they like ’em.
Zucchini has a good soluble fiber rating for IBS, as do mushrooms and peppers. Don’t
be daunted by the display of cheeses in this recipe. They’re all low-lactose and safe on
the SCD.
Tools: Mandoline
Preparation time: 20 minutes
Cooking time: 45 minutes
Yield: 6 servings
2 zucchinis, peeled and trimmed
1 cup Parmesan cheese, freshly grated
1 cup farmer’s cheese, crumbled
1 cup Classic Tomato Sauce (see the following
recipe)
1 cup Asiago cheese, freshly grated
1 cup Monterey Jack cheese, freshly grated
1
⁄4 cup of olive oil
1 Preheat the oven to 375 degrees. Using a mandoline, slice the zucchinis lengthwise into
long, thin slices and set aside. Put each cheese and the tomato sauce into its own bowl.
2 Spread 1⁄2 cup of the tomato sauce in a casserole pan. Layer in some zucchini and drizzle
olive oil on top. Sprinkle the cheeses on top of the zucchini (in any order you want) and
repeat the process, creating several layers until all the ingredients are used, ending
with the Parmesan. Top with the remaining tomato sauce.
3 Bake for 40 to 45 minutes or until bubbling on top. Let stand for 15 minutes to set the
melted cheese and then slice and serve.
Vary It! This lasagna is pretty cheesy. If you want to break some of that cheesiness up, you
can also add sautéed mushrooms, sliced olives, sautéed ground beef or chicken, prosciutto,
capers, and/or bell peppers (although adding meat makes the recipe non-vegetarian).
Per serving: Calories 574; Fat 46.6 g (Saturated 23.5 g); Cholesterol 110 mg; Sodium 901 mg; Carbohydrate 5.7 g
(Fiber 2.7 g); Protein 33.6 g; Sugar 1.2 g.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Classic Tomato Sauce
This great classic tomato sauce is meant for Kendall’s Zucchini Lasagna, but it can also
be your base for pizzas, mock pastas, and casseroles. Removing the skins from the
tomatoes (see the sidebar in Chapter 9), the recipe is very IBS-friendly. You can store it
in a big jar in the refrigerator for 1 week or in plastic bags in the freezer for 3 months.
Tools: Hand blender (optional)
Preparation time: 15 minutes
Cooking time: 1 hour, 15 minutes
Yield: Twelve 1⁄2 -cup servings (6 cups total)
4 tablespoons olive oil
⁄2 cup chopped onion
Two 28-ounce cans or cartons Italian
no-sugar-added whole tomatoes
6 cloves chopped garlic
1 bay leaf
1 carrot, chopped
2 tablespoons unsalted butter
⁄8 teaspoon each sea salt and freshly cracked
pepper
1 big handful (about 1 cup) fresh basil
1
1
1 In a large saucepan, heat the oil over medium-high heat; add the onions and cook until
they’re translucent, about 5 minutes. Add the garlic and cook for one minute. Add the
carrot, salt, and pepper and cook for 10 minutes, stirring occasionally to prevent
burning.
2 Add the tomatoes and bay leaf and simmer for 1 hour uncovered. Remove the bay leaf
and add the butter. Puree in a food processor in batches (to avoid a saucy explosion),
adding basil into each batch. Or use a hand (immersion) blender if you have one handy
(no pun intended).
Per serving: Calories 87; Fat 6.6 g (Saturated 1.9 g); Cholesterol 5 mg; Sodium 218 mg; Carbohydrate 7 g
(Fiber 1.7 g); Protein 1.3 g; Sugar 3.7 g.
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T Eggplant Lasagna
Michelle Gay (www.eatingjourney.wordpress.com) in Western Australia shares
this hearty yet meatless lasagna recipe It does contain more insoluble fiber than soluble
fiber, so it’s probably more suitable for IBS-C than IBS-D. However, you can make the
eggplant friendlier by peeling off the skin. The more thinly you slice the pumpkin, the
better you can digest it. The marinara sauce uses skinless tomatoes, which makes it
work for anyone with IBS; it’s also SCD-friendly. (The sauce is great in many other
dishes as well; you can even use it as a ketchup substitute.)
Roasting time: 15 minutes
Preparation time: 15 minutes
Cooking time: 25 minutes
Yield: 4 servings
⁄4 of a medium pumpkin
2 cups Marinara Sauce (see the following
recipe)
⁄8 teaspoon each salt and pepper
7 ounces SCD-safe cheddar cheese
1 large eggplant
1
1
1 Slice the eggplant into about 1⁄4-inch round pieces and thinly slice the pumpkin.
2 Preheat the oven to 425 degrees.
3 Place the pumpkin on tinfoil on a flat baking sheet and roast it for 15 minutes. While it’s
roasting, season the eggplant with salt and pepper and add it to the baking sheet after
the pumpkin has roasted for about 5 minutes, so that the eggplant roasts for about 10
minutes and finishes at about the same time as the pumpkin. You can also roast them
on separate sheets. Cool them down on a rack when they’re done.
4 After the eggplant and pumpkin are cool, oil a baking dish and assemble the lasagna
in the following order: sauce, eggplant, pumpkin, and cheese. Repeat the layering,
making sure you end up with cheese on top. Bake for 20 to 25 minutes or until the
cheese is melted.
Vary It! You can use SCD-safe Colby, Swiss, or havarti cheese in place of the cheddar
cheese.
Per serving: Calories 326; Fat 18.4 g (Saturated 10.8 g); Cholesterol 52 mg; Sodium 650 mg; Carbohydrate 27.3 g
(Fiber 8.4 g); Protein 17.2 g; Sugar 11.7 g.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Marinara Sauce
Preparation time: 10 minutes
Cooking time: 3 hours
Yield: Eight 1⁄2 -cup servings (4 cups total)
2 teaspoons olive oil
1
1 small onion, diced
2 to 3 fresh tomatoes, diced
4 cloves garlic, pressed
4 to 6 mushrooms, chopped
Two 15-ounce cans skinless stewed tomatoes,
juice included
1 small red pepper, diced
2 tablespoons tomato paste
⁄3 to 1⁄2 of a zucchini, diced
⁄3 to 1⁄2 of a chili pepper, diced
1
1 Heat the olive oil in a large frying pan. Add the onion and garlic and sauté for 5 minutes.
You can add a tablespoon or two of water rather than more oil during this process to
prevent sticking.
2 Add the mushrooms and red pepper and sauté for another 5 minutes.
3 Add the chili, zucchini, fresh tomatoes, stewed tomatoes, and tomato paste; cover and
simmer on very low heat for 2 to 3 hours.
Tip: Keep this sauce on hand to add to all kinds of dishes. Try it on turkey meatloaf (see
the Meatloaf (Turkey-Style) recipe earlier in this chapter), pasta, rice, lentils, or beans.
Tip: Skin your own tomatoes by using the blanching technique in Chapter 9.
Per serving: Calories 62; Fat 1.5 g (Saturated 0.2 g); Cholesterol 0 mg; Sodium 265 mg; Carbohydrate 11.2 g
(Fiber 2.1 g); Protein 2.2 g; Sugar 6.2 g.
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T Shannon’s Gourmet Zucchini
Angel-Hair “Pasta”
Thanks to Shannon Leone from www.rawmom.com for this offering. It does contain a lot
of raw vegetable ingredients and a fair amount of insoluble fiber, so it’s best for those
who know they can tolerate raw veggies well. To minimize the effects of the insoluble
fiber, eat this meal with a soluble-fiber side of miracle noodles or sourdough white
bread (see the recipe in Chapter 12). To minimize the fat (a common IBS trigger) in
olives, use olives packed in water rather than oil. And, as always, chew well!
To make this dish, we recommend using a spiralizer or mandoline slicer. A spiralizer
(also known as The Garnishing Machine or saladacco) may be new to you, but it’s a
great way to slice up zucchini pasta or any other vegetable. The thin slicing makes
digestion easier. But if you don’t have a spiralizer or mandoline, just grate the zucchini,
or even peel it with a peeler for a flat fettuccine-type “noodle.”
Tools: Spiralizer or mandoline (optional)
Preparation time: 15 minutes
Cooking time: None
Yield: 4 servings
1 large or 2 medium green or yellow zucchinis
1 clove of garlic, minced
12 black olives, pitted
3 oyster mushrooms, sliced
1 cup tiny broccoli florets
⁄4 teaspoon each sea salt and cracked pepper,
or to taste
4 sun-dried tomatoes, sliced
1 to 2 fresh tomatoes, finely diced
1
1
⁄8 teaspoon oregano, or to taste
1 tablespoon balsamic vinegar
1 Cut the zucchini into thin strips with a spiralizer, mandoline, grater, or vegetable peeler
and set aside on a large serving platter.
2 Toss the olives, broccoli, and both kinds of tomatoes with the vinegar and garlic in a
bowl. Add the olive mixture to the mushrooms, salt, pepper, and oregano.
3 Top the zucchini “pasta” with the olive-mushroom mixture and serve.
Tip: If this recipe isn’t saucy enough for you, add our Marinara Sauce (see the recipe earlier in this chapter).
Per serving: Calories 106; Fat 1.7 g (Saturated 0.2 g); Cholesterol 0 mg; Sodium 328 mg; Carbohydrate 17.3 g
(Fiber 5.7 g); Protein 6.5 g; Sugar 6.3 g.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
Making it a Meal: Other Hearty
Main Dishes
Some dishes are just so filling that they’re meals in themselves — no side
dish necessary (although you can certainly add one). This section gives you
recipes that’ll make you forget you ever thought you could only eat rice and
white bread. We also include a pizza meal that you can customize a million
different ways.
Quinoa Casserole with
Baked Sweet Potatoes
Preparation time: 5 minutes
Cooking time: 60 minutes
Yield: 4 servings
⁄2 teaspoon thyme
4 sweet potatoes
1
1 tablespoon of ghee, or coconut oil or butter
(see recipe in Chapter 6)
1 cup diced zucchini
1 small onion, diced
1 cup frozen peas
2 chopped garlic cloves
2 cups chicken stock
1 carrot, diced
3 cups cooked quinoa
1 cup sliced mushrooms
⁄2 teaspoon turmeric
1
1 Preheat the oven to 400 degrees.
2 Bake the sweet potatoes for 50 to 60 minutes. Cool, remove the skin, slice the potatoes,
and set aside.
3 While the potatoes bake, heat the ghee or oil in a 12-inch sauté pan over medium heat
and sauté the onions until translucent. Add the garlic and carrot and cook for 1 minute.
4 Add the turmeric, thyme, zucchini, mushrooms, peas, chicken stock, and cooked
quinoa. Bring to boil and simmer for 10 minutes, stirring to prevent sticking.
5 Serve with slices of baked sweet potatoes and sprinkle on more herbs if you crave more
spiciness.
Per serving: Calories 404; Fat 7.6 g (Saturated 2.4 g); Cholesterol 12 mg; Sodium 305 mg; Carbohydrate 70.9 g
(Fiber 10.9 g); Protein 14.3 g; Sugar 11.8 g.
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T Creamy Vegan Stroganoff
with Caramelized Onions
This stroganoff by chef Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.
php?chefid=23) is dairy- and gluten-free (unlike its Russian ancestor). The combination of miso and lemon juice in the “sour cream” really makes it taste like the dairy version. The brown rice fettuccine, the onions, and the tofu in the sour cream make this
dish a high soluble-fiber recipe good for anyone with IBS.
Andrea recommends using Tinkyada brand Brown Rice Fettuccini (and Christine
agrees). Reduce the package-direction cooking time to 8 minutes to keep the noodles al
dente. The noodles will absorb some liquid from the sauce, so you want to have them a
little underdone at the beginning.
Tools: Garlic press (optional)
Preparation time: 7 minutes
Cooking time: 24 minutes
Yield: 4 servings
2 tablespoons olive oil
1 large yellow onion, sliced from root to tip in
long slices
1 cup tofu “Sour Cream” (see the following
recipe)
2 cups tempeh, cubed
1
Salt and pepper to taste (optional)
7 ounces brown rice fettuccine, cooked and
drained
1
⁄2 cup white wine
⁄2 cup olive oil-fried gluten-free breadcrumbs
1 Heat the oil in a large frying pan over medium heat. Add onions and sauté until slightly
brown, about 15 minutes. Add wine and continue cooking until liquid reduces a little.
2 Reduce the heat to the lowest setting and add the cooked fettuccine to the wine mixture. Toss to coat the noodles.
3 Pour 1 cup of tofu “sour cream” into the pan and stir. Add the tempeh and continue to
warm over low heat, seasoning with salt and pepper to taste (if desired).
4 Pour the noodles into a serving dish and garnish with fried gluten-free bread crumbs.
“Sour Cream”
One 12-ounce package silken tofu
2 teaspoons umeboshi vinegar
2 medium garlic cloves, minced or crushed in
garlic press
2 tablespoons plus 1 teaspoon white miso
1 tablespoon lemon juice
1 teaspoon salt
2 tablespoons olive oil (optional)
⁄2 teaspoon freshly cracked pepper
1
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
1 Blend tofu, vinegar, miso, salt, pepper, garlic, and lemon juice in a blender on high until
smooth. If the mixture is too thick, begin adding the olive oil a little at a time until the
cream moves freely.
2 Adjust seasonings to taste.
Vary It! For a non-vegan alternative, substitute 2 cups of chopped cooked chicken for the
tempeh. The chicken is low-fat and has no fiber, so it works well for IBS. Add it to the dish
at the same time you would the tempeh.
Tip: Use homemade panko flakes (see the recipe in Coconut Panko Shrimp earlier in this chapter) in place of the breadcrumbs; they don’t need to be fried, which makes them more IBS-friendly.
And you can use gluten-free bread for the panko if you want to keep the recipe gluten-free.
Tip: The sour cream lasts in the refrigerator for about a week and a half. The finished stroganoff will be good for 2 to 3 days; after that, the noodles continue to get mushy as they sit
in the sauce. If you know ahead of time that you’re going to save some of the dish for later,
keep the sour cream out of that part of the dish until you’re ready to reheat. Reheat in a
small frying pan with a little oil or butter over low heat for 5 minutes, stirring once.
Per serving: Calories 239; Fat 7.1 g (Saturated 0 g); Cholesterol 0 mg; Sodium 4770 mg; Carbohydrate 17.9 g
(Fiber 3.9 g); Protein 18.1 g; Sugar 0.4 g.
You put the knife in the coconut . . .
Living in Maui, Carolyn sees coconuts being dismembered every week at the local farmer’s market.
Fearless souls hold ripe coconuts in their hands
and machete off the outer green rind, somehow
managing to leave their hands intact. Then they
slice across the top and make a hole for a straw
so you can drink the liquid. After that’s gone (and it
takes a while because one coconut holds a lot of
juice), another deft swipe with the knife splits the
nut in half for you to scoop out a thin, jelly-like layer
of pure white pulp. Left to dry, a denuded (with it’s
green rind removed) coconut becomes the brown,
shriveled-up, dried coconut on the mainland.
If your machete is in the shop, never fear. Here’s
how contributing chef Angela Elliot opens about
eight coconuts a day with common tools:
1. Pick your nut, one without any soft spots,
wet spots, or signs of spoilage.
2. Hold the coconut on its side, with the conical top toward your knife hand.
3. Using a large chef’s knife, trim away the
cone to reveal the rounded shell underneath. This inner shell is the part you get
when you buy a mature coconut that’s all
dried up.
4. Set the coconut on its bottom; using the
heel of your knife or, even more safely,
a hammer, strike the place where the
inner shell meets the thick outer rind at a
45-degree angle. If you hit it hard enough,
the shell should crack so that you can flip it
back like a lid.
5. Pour out the liquid (it should be clear or
just very slightly yellowish) and scoop out
the flesh.
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T Vegetarian Dreamy Coconut Curry
Thanks to Angela Elliott (www.she-zencuisine.com) for this sensational, exotic
concoction. Look for young coconuts at Asian grocery stores; you can also substitute
four 14-ounce cans of coconut milk and 1 cup of shredded coconut. Coconut is thought
to be very healing for the gut, and onions and carrots are high in soluble fiber. If you
want to make the recipe even more IBS-friendly, you can substitute white basmati rice
for the wild rice and use only 1 tablespoon of mild curry powder.
Preparation time: 30 minutes
Cooking time: 45 minutes
Yield: 6 servings
4 Thai young coconuts, water (6 2⁄3 cups liquid
total) and meat
2 tablespoons yellow curry powder
2 cloves of garlic
1 hot green chili pepper
2 tablespoons Thai basil
1 fresh lemongrass stick
Juice of 1⁄2 a lemon (about 1⁄8 cup)
1
⁄4 teaspoon Celtic salt, or to taste
3
⁄4 cup julienned carrot
⁄2 cup cilantro
3
⁄4 cup julienned Asian cabbage
3 green onions
1
⁄2 cup soaked and drained wild rice
1
1 In a blender, blend everything except the lemongrass stick, julienned vegetables, and
rice. Transfer the blended curry to a double boiler, add the lemongrass stick, and gently
warm. Cover and cook for 30 minutes.
2 Remove the lemongrass stick and check the consistency of the curry. Add water or
coconut juice as necessary to thin it out. Add the julienned veggies and rice; the curry
should still be warm and ready to serve.
Tip: A double boiler (a pot of boiling water with a bowl or another pot on top) helps you
control the heat in the top pot, but it isn’t necessary here. If you don’t want to mess with a
double boiler, just use a regular pot over low heat.
Per serving: Calories 668; Fat 56.1 g (Saturated 49.3 g); Cholesterol 0 mg; Sodium 219 mg; Carbohydrate 42.1 g
(Fiber 18.1 g); Protein 8.9 g; Sugar 13.9 g.
Gourmet Pizza
You may have thought you had to give up pizza forever because of your IBS, but thanks to
Jodi Bager and Jenny Lass at www.grainfreegourmet.com, pizza is back on the menu.
This delectable recipe features an almond-flour pizza crust that appeared in their book,
Grain-Free Gourmet: Delicious Recipes for Healthy Living (Whitecap Books). It’s an SCD recipe,
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut
so it’s safe for IBS (as well as colitis and Crohn’s disease). The almond flour is much easier to
digest and less irritating to the intestines in its pulverized form; the cheese is virtually lactose-free; and you can buy skinless tomato sauce or make your own blanched tomatoes (see
Chapter 9) and marinara sauce (from the Marinara Sauce recipe earlier in this chapter).
This pizza takes minutes to throw together and tastes gourmet! You can eat it straight
out of the oven, at room temperature on the go, or cold the next day. Toss your leftovers in your lunch bag — the whole office will be envious.
Tools: Parchment paper
Preparation time: 10 minutes
Cooking time: 20 minutes
Yield: 1 serving
⁄2 cup almond flour
1
1 tablespoon plus 1 cup grated Parmesan
cheese
⁄4 teaspoon salt
1
⁄2 teaspoon dried basil
1
⁄2 teaspoon dried oregano
1
⁄4 teaspoon dried thyme (optional)
1
1 teaspoon olive oil, plus more for greasing the
baking sheet and drizzling
1 large egg
⁄4 cup tomato sauce, or to taste depending on
your level of tomato sensitivity
1
1
⁄4 to 1⁄2 cup each of mushrooms, red peppers,
zucchini, and onions
1 Preheat the oven to 325 degrees. Line a cookie sheet with parchment paper and grease
with olive oil.
2 Combine the almond flour, 1 tablespoon of the Parmesan, and the salt, basil, oregano,
thyme (if desired), olive oil, and egg in a mixing bowl until the dough is the consistency
of cookie batter.
3 Spread the dough thinly into a 6-to-8-inch circle on the cookie sheet. Top with tomato paste
or sauce, spread on your pizza toppings, and sprinkle generously with parmesan cheese.
4 Drizzle olive oil over the pizza and bake for 18 to 20 minutes.
Vary It! To get a thin-crust pizza, make the dough and flatten it with a rolling pin between
two pieces of parchment paper or plastic wrap until it’s the appropriate diameter.
Vary It! The toppings here are just suggestions; use any IBS-friendly pizza toppings of your
choice.
Tip: Freeze the pizza dough for almost instant pizza. Flatten your prepared dough with a
rolling pin between parchment paper or plastic wrap and then freeze the flattened dough,
still between the parchment paper or plastic wrap, in a plastic freezer bag or sealed container to prevent freezer burn. No need to thaw before baking — just add the sauce and
toppings, and bake at 325 degrees for 20 minutes.
Per serving: Calories 1072; Fat 81.6 g (Saturated 24 g); Cholesterol 304 mg; Sodium 2586 mg; Carbohydrate 31.1 g
(Fiber 6.2 g); Protein 61.9 g; Sugar 9.3 g.
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Pesto without the Pain
Thanks to Colleen Robinson (www.crismondoorhealing.com) for this creamy pesto
that doesn’t irritate an IBS gut. You can use it on pasta, rice, or slathered on your nut
pâté wraps. Basil and parsley are high in antioxidants and vitamins, and basil and garlic
are anti-microbial herbs, which can be helpful in reducing yeast or bacterial overgrowth
in the intestines that may be a trigger for IBS symptoms. To make up for the insoluble
fiber in garlic, basil, parsley, and almonds, pair your pesto with a high soluble-fiber
pasta or rice.
Preparation time: 10 minutes
Cooking time: None
Yield: Sixteen 2-tablespoon servings (2 cups total)
1
⁄3 cup lemon juice
1
1
⁄4 cup olive oil
1 cup fresh basil leaves, lightly packed
1
⁄3 cup chicken broth
2 cloves of garlic
⁄2 cup almonds
1 cup fresh parsley, lightly packed
1 In a food processor or blender, mix the garlic and almonds until they form a chunky
paste. Add the basil and parsley and blend again. Add the lemon juice and blend again.
2 Drizzle in the olive oil slowly until you have a nice puree. Add the chicken broth and
blend until it’s well incorporated.
Tip: If you don’t serve the whole batch at once freeze it in ice cube trays and thaw out a
few cubes at a time for a fast topping over your next meal.
Tip: You can use any nut for a nutty flavor, including macadamia or walnuts.
Per serving: Calories 61; Fat 5.7 g (Saturated 0.7 g); Cholesterol 0.06 mg; Sodium 43 mg; Carbohydrate 1.8 g
(Fiber 0.7 g); Protein 1.4 g; Sugar 0.4 g.
Chapter 12
Siding with Side Dishes
Recipes in
This Chapter
In This Chapter
▶ Reaping the benefits of grain and rice sides
T Quinoa Vegetable Pilaf
▶ Mixing it up with veggie sides
T Rainbow Vegetarian
▶ Making your own sourdough bread
T Oven-Baked
▶ Tossing out the taters for potato alternatives
Quinoa
UnFried Rice
T Shannon’s Quick “Rice”
T Brown Rice Powder
Stuffing
O
T Green Beans Almandine
ne definition of a side dish is a dish served
with, but subordinate to, a main course.
We don’t think our sides are subordinate to anything, so we prefer to think of them as dishes that
accompany, complete, or accentuate the entrée or
main course at a meal.
T Creamed Spinach
Our side dishes can give you lots of variety with
your meals, especially if you feel like you have limited choice in your main dishes. We’ve made them
IBS-friendly by choosing gluten-free, dairy-free,
and soluble-fiber ingredients to create them.
T Curried Spice-Baked
T Ginger Carrots
T Marinated Kale
T Savoring Sourdough
Bread
T Fresh Fries with
Raw Jicama
Sweet Potatoes
T Rockin’ Gravy
Sizing Up Soluble Fiber in Sides
Sides that are loaded with soluble fiber help balance the insoluble fiber in
your diet. Because sides are often heavy on grains and vegetables, you can
easily choose options that are at least 50 percent soluble fiber (which should
be your goal).
So with a wealth of soluble fiber ingredients to choose from for your side
dishes, where do you start? We know the old standby is homemade white
sourdough bread (and we provide a recipe for that later in this chapter), but
we want you to have many other delicious and more nutritious options available as well. The grains with the highest amount of soluble fiber are quinoa,
rice, and barley. Great vegetables options include carrots, mushrooms, sweet
potatoes, turnips, and yams. If you prefer a fruit side, try pumpkin or papaya
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(which also serves as a digestive aid for indigestion and flatulence). For
more options, check out Appendix C, which gives you the fiber contents for a
plethora of common foods.
Getting Familiar with Grains
If you’re experimenting with the Specific Carbohydrate Diet (SCD), you’re
avoiding all grains and can skip this section.
Grains are the fruits or seeds of various plants, including cereal grasses.
Although many foods that people think are grains are actually pseudograins
or grain-like products, we include them here anyway. This section introduces
you to several grains and gives you information on their basic preparations.
Contrary to what many may believe, wheat isn’t the only grain on the planet.
It’s certainly a staple, at least in the Western world, where many people
eat it three times a day, but that may be why it’s become a problem for so
many. Undigested wheat molecules can be absorbed through a leaky gut (see
Chapter 18) into the blood and can set up a reaction in the body, creating a
wheat sensitivity.
Even if you aren’t avoiding wheat or gluten (contained in wheat, rye, and barley
and sometimes contaminating oats) because of sensitivity, get ready to meet
your new best friends: quinoa, amaranth, millet, kamut, spelt, and rice. With
six choices of grains, you don’t have to eat the same grain every day and run
the risk of developing a sensitivity to it like many have done with wheat. The
following list introduces you to quinoa, amaranth, millet, kamut, and spelt; the
section “Reveling in Rice” later in this chapter gives you the lowdown on rice.
✓ Quinoa: Originally from the Andes in South America, quinoa (pronounced keen-wah) is an ancient, gluten-free substance. We have to say
“substance” because it’s actually a pseudocereal — a grainlike plant with
edible seeds. Quinoa has only recently entered mainstream food production, so fewer people seem to be sensitive to it. Believe it or not, its closest relatives are beets, spinach, and tumbleweed! Quinoa has a naturally
bitter coating that you rinse off before cooking; this step is especially
important for those with IBS-D, because the bitter substance is somewhat laxative.
Cooked quinoa has a fluffy, light consistency and a mild, slightly nutty
flavor with a protein content registering around 16 percent. In comparison, rice has a protein content of about 7 percent. We also love the fact
that quinoa is a good source of magnesium and iron.
You can use quinoa flour along with sorghum flour, tapioca starch, and
potato starch to make a gluten-free baking mix. The ratio is three parts
of the quinoa flour and sorghum flour, two parts of the potato starch,
and one part of the tapioca starch.
Chapter 12: Siding with Side Dishes
✓ Amaranth: Amaranth (known in its weed form as pigweed) is a beautiful
plant with pretty pink blossoms. It has many purposes, but several varieties are grown in Asia and North and South America as a pseudocereal.
Amaranth is a balanced protein like quinoa with a similar high protein
content of 15 to 18 percent. One interesting nutrition fact is that amaranth
contains twice as much calcium as milk. It’s also a source of Vitamin E.
When cooked, amaranth has a tacky texture, which turns gummy if you
overcook it. The flavor of amaranth flavor is sweet, nutty, and almost
malt-like.
✓ Millet: After rice, millet is the second most widely used non-gluten grain
(and it’s a grain, not a pseudocereal or a grainlike plant). Its seeds are
larger than quinoa’s but smaller than rice’s; it’s easily digestible and one
of the least-allergenic grains. It’s said to be the first cereal grain used for
human food and animal fodder, and it’s grown around the world. The
protein content is close to wheat at 11 percent. Cooked millet has a mild
flavor and a heavier texture than amaranth, but it’s still fluffy like rice.
✓ Buckwheat: Buckwheat is a pseudocereal with a triangular grain. It originated in Eastern Asia, and you may recognize it as the ingredient used
to make Japanese soba noodles. Buckwheat is gluten-free, so it’s great
as a cereal, as a side dish, or in flour mixes (for things like waffles and
pancakes) for those who can’t tolerate gluten. It has a richer nutty flavor
than other grains. Toasted buckwheat, called kasha, has an even stronger nutty taste. It’s high in soluble fiber, much like oatmeal. Buckwheat
has a higher fat content than most other grains, so store it in jars in the
fridge to prevent it from spoiling.
Buckwheat helps keep blood sugar under control and has significant
amounts of a flavonoid (part of the vitamin C family) called rutin, which
can help lower cholesterol. The protein in buckwheat is only 11 percent,
but it contains all the essential amino acids.
✓ Kamut: Kamut is a grain related to wheat, although it’s twice the size,
and also contains gluten. If you want a wheat substitute but aren’t worried about the gluten, kamut may be just what you’re looking for. The
story goes that this grain was found, quite literally, in the Egyptian
pyramids. It has the same protein content as wheat, around 11 percent.
Cooked kamut’s texture is chewy, and it has a nutty taste.
✓ Spelt: Spelt is another relative of wheat; it’s a grain identified from the
Bronze Age in Europe. It does contain gluten, though much less than
wheat, so you want to pass on this one if you’re gluten-intolerant. Spelt
is more common in Europe but has made its way into American kitchens
through health food stores. Its protein content is high at 17 percent.
It can be used in a combination of grains but isn’t usually eaten as a
cooked cereal. Spelt bread is slightly sweet and has a nutty flavor.
Buy all these grains in bulk at your local health food store and store them in
sealed glass containers on your shelf or kitchen counter (except buckwheat,
as noted in the earlier bullet). Be sure to soak quinoa and spelt in water for
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four hours and overnight (respectively) and then drain and rinse before using.
All the other grains need washing and rinsing as well. This step is especially
important for quinoa (because of its coating; see the earlier bullet) and for
millet, kamut, and spelt, which may have small stones and debris from storage.
Cook these grain products according to package directions; however, you
can substitute vegetable, beef, or chicken broth for the cooking water.
(Check out Chapter 9 for broth recipes.) You can also use half water and half
apple juice for sweeter tasting buckwheat and amaranth. Adding fresh herbs
or ginger powder to the cooking pot is another way to pump up the flavor.
T Quinoa Vegetable Pilaf
Thanks to Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.
php?chefid=23) for taking quinoa to the next level with this tasty side dish. If you
have leftover quinoa, you can use that instead of making it from scratch; just double
the amount and cut the stock/water from the recipe. Quinoa is high in soluble fiber, so
it’s IBS-friendly. This pilaf goes well with baked or grilled chicken, but it’s so versatile,
you can use it as a main dish by adding cooked cannellini beans and diced tomatoes.
This dish keeps in the fridge for a week and is still tasty after being frozen.
Preparation time: 10 minutes
Cooking time: 35 minutes
Yield: 4 servings
1 cup uncooked quinoa
2 cups vegetable stock or water
2 tablespoons olive oil
5 to 6 button or cremini mushrooms, sliced
(optional)
1
⁄4 teaspoon each salt and pepper
1 medium onion, finely diced
2 teaspoons toasted sesame oil (optional)
2 medium carrots, finely diced
1 teaspoon toasted sesame seeds
1 Cook quinoa according to the package directions, using stock or water, and set aside.
2 Heat the olive oil in medium frying pan over medium-high heat and sauté the onion and
carrots. When the carrots have started to soften, add the mushrooms (if desired) and
continue to sauté until the mushrooms are cooked.
3 Add the quinoa to the frying pan and stir until the vegetables are mixed in. Season to
taste with salt and pepper and transfer to serving dish. Drizzle a little toasted sesame
oil over the quinoa if desired. Top with toasted sesame seeds and serve.
Tip: For a nuttier flavor, toast the quinoa before cooking it. Put the dry quinoa in the saucepan over low heat, stirring frequently until you can smell a nutty aroma from the pan. Add
stock or water and cook.
Chapter 12: Siding with Side Dishes
Tip: Add fresh thyme to the water when cooking quinoa. You can place one or two sprigs
directly into the water with the quinoa, and the small thyme leaves fall off the twigs as they
cook. Remove twigs before serving.
Tip: Use half white quinoa and half red to make a more colorful dish. They have the same
cooking time, so you can throw them in the pot together.
Per serving: Calories 252; Fat 9.8 g (Saturated 1.3 g); Cholesterol 0 mg; Sodium 418 mg; Carbohydrate 33.4 g
(Fiber 4.6 g); Protein 7.5 g; Sugar 3.5 g.
T Rainbow Vegetarian Quinoa
Here’s Shannon Leone’s simple quinoa vegetable blend; you can find Shannon at
www.rawmom.com. This dish only has a few ingredients, so it’s less likely to set off your
stomach, and the quinoa is a great soluble-fiber food. Liquid aminos are a low-sodium,
non-fermented soybean substitute for salty, fermented soy sauce.
Preparation time: 5 minutes
Cooking time: 15 minutes
Yield: 4 servings
2 cups uncooked quinoa, rinsed
Dash of olive oil
4 cups water
Dash of Braggs Liquid Aminos, or Nama
Shoyu, or miso, or pinch of salt
2 cups mix of chopped carrots, peas, and corn
1 Place the quinoa in pot with the water and bring to a boil. Reduce the heat to low, cover
the pot, and simmer for 15 minutes until the quinoa is fluffy.
2 Add the vegetables to the pot, turn off the heat, and let stand for 5 minutes until the
vegetables are warm.
3 Lightly garnish with olive oil and Braggs Liquid Aminos, Nama Shoyu, miso, or salt.
Per serving: Calories 360; Fat 5.6 g (Saturated fat 0.8 g); Cholesterol 0 mg; Sodium 119 mg; Carbohydrate 64.4 g
(Fiber 8.2); Protein 14.2 g; Sugar 46.8 g.
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Reveling in Rice
Rice is a grain, but it’s so popular that we’ve devoted a separate section to
it. In fact, rice is eaten more than wheat on a global level. Rice comes in two
main varieties: brown and white.
Brown rice is rice with its brown outer coating of bran and germ still intact.
It’s a staple for many people with IBS and colitis because it’s hypoallergenic
and high in soluble fiber, so it’s a great grain to have on hand as a safe side
or to balance a main meal with high amounts of insoluble fiber. Most view
white rice as an important soluble-fiber food for IBS, but brown rice actually
has more soluble fiber than white does (although it also has more insoluble
fiber). Check out Appendix C for the actual numbers.
White rice is brown rice with the bran and germ removed. It gets a bad rap
because it has been stripped of its goodness, but some people with IBS find it
to be a mildly comforting food because it has no traces of rice bran to cause
irritation. But we caution you against getting too friendly with white rice; like
white bread, it has very few nutrients, and if you can tolerate brown rice,
that’s the more nutritious option.
Cook whatever rice you choose according to the package directions; for extra
flavor, you can substitute chicken or vegetable stock for the water during cooking. You can cook and freeze rice in plastic containers for quick use or to throw in
your survival kit (discussed in Chapter 14). If you want a more adventurous side,
the following recipes give you a few interesting alternatives to straight-up rice.
If you love rice, try aromatic varieties like basmati or jasmine. They both have
distinctive, nutty flavors and pleasing aromas that occur naturally in the rice.
Basmati and jasmine can both be either brown or white.
T Oven-Baked UnFried Rice
Thanks to Colleen Robinson (www.crimsondoorhealing.com) for modifying this old
favorite to feed our IBS-friendly needs by avoiding the frying pan. It calls for chestnuts,
which unlike many nuts are high in soluble fiber. Rice is also high in soluble fiber, and
cooking makes the vegetables easier to digest. This recipe is suitable for IBS-C and IBS-D.
Preparation time: 10 minutes
Cooking time: 1 hour
Yield: 5 servings
2 cups long grain rice, uncooked
1
⁄4 cup olive oil
1 small onion, chopped into small pieces
1
⁄4 cup tamari, or low-sodium soy sauce
1 cup chicken broth
1
⁄3 cup fresh parsley, chopped
Chapter 12: Siding with Side Dishes
One 8-ounce can sliced water chestnuts,
rinsed and chopped
1 egg white (optional)
2 cups boiling water
1 Preheat the oven to 350 degrees.
2 Spray a small frying pan with cooking spray and quickly cook the egg white, breaking it
into bits as it cooks for 1 or 2 minutes to get the look of authentic fried rice (if desired).
3 Mix all the ingredients (including the egg, if desired) into a casserole dish. Cover with
tinfoil and bake for an hour.
Vary It! Chop leftover chicken or any other meat your stomach can handle into small pieces and
add it to the casserole before baking. (Of course, this addition makes the recipe non-vegetarian.)
Per serving: Calories 337; Fat 9.9 g (Saturated 1.5 g); Cholesterol 0.5 mg; Sodium 9 mg; Carbohydrate 53.2 g
(Fiber 1.6 g); Protein 7.7 g; Sugar 1 g.
T Shannon’s Quick “Rice”
This raw, vegetable-based rice alternative comes from the kitchen of Shannon Leone
(www.rawmom.com). The key is to blend the ingredients until you get a rice-like texture.
The blending chops through the fiber and makes your meal much easier to digest and
suitable for IBS-C, which benefits from both soluble and insoluble fiber.
Preparation time: 5 minutes
Yield: 4 servings
1 cup parsnips, scrubbed, peeled, and chopped
1 tablespoon lemon juice
1 cup chopped cauliflower
1 tablespoon Nama Shoyu (organic soy sauce)
1 cup pine nuts
1 to 2 tablespoons olive oil
1 clove of garlic
1 tablespoon agave, or 2 dates, pitted (optional)
1 Blend all the ingredients into a food processor and process until the mixture becomes
somewhat rice-like in texture.
Tip: You can substitute the Nama Shoyu with 1 tablespoon miso, 1 teaspoon Braggs Liquid
Aminos (a low-sodium soy sauce alternative), 1⁄2 teaspoon powdered kelp, 1 teaspoon powdered dulse (a seaweed; both it and kelp taste salty but are low sodium and high in minerals), or 1⁄2 teaspoon Celtic sea salt.
Per serving: Calories 308; Fat 28.3 g (Saturated 2.4 g); Cholesterol 0 mg; Sodium 264 mg; Carbohydrate 12.5 g
(Fiber 3.6 g); Protein 6.1 g; Sugar 3.6 g.
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T Brown Rice Powder Stuffing
Thanks to Julie Beyer for this stuffing; she created it as a remedy for her own intestinal
sensitivities, so you can rest assured that it’s probably safer for your sensitive gut than
the usual bread stuffing. Flaxseed is high in soluble fiber, and chopping and sautéing
or steaming the vegetables makes them easier to digest. The addition of brown rice
powder in this recipe gives you all benefits of brown rice but helps its digestibility by
breaking down the fiber. Consider this brown rice stuffing as a gluten-free soluble side
to go along with any of the entrees in Chapter 11.
Preparation time: 20 minutes
Cooking time: None
Yield: 6 servings
⁄2 cup ground flaxseeds
3 celery stalks, diced
1
⁄2 cup brown rice protein powder
3 apples, peeled, cored and diced
1 teaspoon sea salt
4 Swiss chard leaves, chopped
1
⁄2 cup flaxseed oil
1 to 2 teaspoons nutmeg
5 tablespoons water
3 to 4 teaspoons Italian herb mixture
2 to 3 tablespoons olive or coconut oil
2 to 3 teaspoons maple syrup
1 medium onion, chopped
2 teaspoons freshly squeezed lemon juice, or
to taste
1
2 to 3 cloves garlic
⁄2 cup pecans or walnuts, soaked (optional;
see the Soaking Nuts and Seeds recipe in
Chapter 8)
1
1
⁄4 teaspoon each celery salt and pepper, or
to taste
Fresh oregano and mint to garnish (optional)
1 Mix the ground flaxseeds, brown rice protein powder, and sea salt in a large bowl. Mix
in the flaxseed oil and enough water to form a dry, doughy paste and set aside.
2 In a large skillet, heat 2 to 3 tablespoons of olive oil or coconut oil and sauté the onion,
garlic, nuts (if desired), celery, and apples over medium heat until all the produce is
almost tender. Add the Swiss chard and continue sautéing until all the produce is tender.
3 Add the protein powder mixture to the produce mixture and mix in the nutmeg, Italian
herbs, maple syrup, lemon juice, celery salt, and pepper. Garnish with fresh oregano
and mint (if desired).
Chapter 12: Siding with Side Dishes
Tip: You can also lightly steam the vegetables instead of sautéing. Make sure to steam
them separately because they all require different amounts of time in the steamer.
Tip: If nuts are difficult for you to digest, you can presoak them in filtered water with sea
salt for seven hours. This process neutralizes enzyme inhibitors and makes the nuts easier
to digest. After thoroughly rinsing them, you can either add them directly to your recipe or
dry them in the oven at a maximum of 150 degrees or in a dehydrator for 12 to 24 hours.
Per serving: Calories 402; Fat 28.9 g (Saturated 3 g); Cholesterol 0 mg; Sodium 523 mg; Carbohydrate 26.2 g
(Fiber 5.4 g); Protein 13.1 g; Sugar 11.1 g.
Vegetables Take Sides
The sound of parents telling their children to eat their vegetables is heard in
dining rooms around the world. Childhood is the best time to introduce fresh
vegetables because the tastier they are when you’re a kid, the likelier you are to
keep coming back for more. The overcooked, tasteless vegetables you had
when you were may have turned you off from veggies when you were young may
have turned you off, but try the vibrant, fresh-picked produce at a local farmers’
market — it may bring you around on these vitamin- and mineral-rich foods.
We know we’re going out on a limb by even talking about too many vegetables
in conjunction with an IBS diet. However, one of the intricacies of IBS is that
it can be two opposite conditions — what’s good for IBS-D may be a bomb for
IBS-C. We do want people with IBS-D to eat more vegetables, but you have to
take it slow. We heartily encourage those with IBS-C to increase their vegetables
for the fiber and the nutrients that they may need to help treat their condition.
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T Green Beans Almandine
Okay, that’s just a fancy way to say “green beans with almonds.” You can say it however
you like, but do yourself a favor and make it — it’s a fast and easy side from healing
chef Colleen Robinson (www.crimsondoorhealing.com). If you can buy green beans
fresh, please do; they’re way more flavorful than the canned stuff. Buying fresh beans
by the pound generally serves four people. If you can’t get fresh, go for the Grade-A
frozen ones (preferably organic) because you get the least-mushy ones that way.
Speaking of mush, you can make your beans more easily digestible by chewing them to
mush or overcooking them a tad so they’re more broken down.
If you’re avoiding slivered or sliced nuts, just toast them and grind them to a powder in
your food processor and dust your beans with that. To make this simple and tasty dish
even IBS-friendlier, serve it with a simple cooked rice of your choice (flip to “Reveling in
Rice” earlier in this chapter for more on this lovely grain). Check out a photo of this
healthy side dish in the color insert.
Preparation time: 5 minutes
Cooking time: 10 minutes
Yield: 4 servings
1 pound fresh green beans, trimmed
1 teaspoon butter
2 to 4 tablespoons sliced or slivered almonds
1
⁄4 teaspoon each salt and pepper, or to taste
1 Boil a large pot of water over high heat. While you wait for it to boil, toast the almonds
in a pan over medium heat for 5 to 7 minutes, stirring constantly. Remove the almonds
from the heat when they’re toasted and set aside.
2 Cook the green beans in the boiling water for several minutes, until they’re crisp.
3 Drain the cooked beans and toss them with the almonds, butter, and a bit of salt and
pepper.
Tip: Snap the pointy ends of the beans off with your fingers; if they have a stringy bit down
the side, you can peel it off and get less insoluble fiber. You can cut the ends off with a
knife, but you may not get the stringy bits off.
Tip: You can also toast the almonds in a toaster oven, but make sure you watch them
carefully — they go from toasted to burnt very quickly.
Tip: Whether you like your almonds sliced or slivered is up to you. Sliced almonds toast
more quickly, but slivered almonds are more substantial.
Per serving: Calories 73; Fat 3.2 g (Saturated 0.75 g); Cholesterol 3 mg; Sodium 159 mg; Carbohydrate 9.1 g
(Fiber 4.6 g); Protein 3 g; Sugar 1.8 g.
Chapter 12: Siding with Side Dishes
T Creamed Spinach
Thanks to our healing chef Colleen Robinson at www.crimsondoorhealing.com for
showing that taking most of the dairy out of the childhood favorite creamed spinach
can make it IBS- and taste bud-friendly. Spinach has more soluble fiber in its raw state,
although it tends to be less digested (possibly because people don’t chew their salads
enough). Cooked spinach may shrivel considerably from its raw form, but it’s still substantial, especially in vitamins. In the cooked state, spinach is higher in insoluble fiber
and therefore more suited to IBS-C, even though it’s high in iron, which can be binding.
Small amounts of Parmesan are okay on the SCD, so if you’re using the SCD to help control your IBS, don’t worry about the cheese.
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings
1 pound fresh spinach, or two 10-ounce boxes
frozen spinach, drained and chopped
2 cloves of garlic, or 1 large clove of
elephant garlic
1
⁄4 cup plain soy milk
1
⁄4 teaspoon each salt and pepper, or to taste
2 teaspoons grated Parmesan cheese to
garnish
1 teaspoon olive oil
1 Sauté the garlic over medium-low heat until translucent.
2 Add the spinach. For frozen spinach, mix it in with the garlic until combined. For fresh
spinach, stir it into the pan with the garlic with a large spoon until it wilts to a quarter
of the original size.
3 Add the soy milk and stir to warm the soy and cover the spinach. Add salt and pepper
to taste, garnish with the Parmesan, and serve hot.
Vary It! For a creamier creamed spinach, puree 1⁄4 of the raw spinach in a blender on high
speed and add it to the cooked spinach mixture when you add the soy milk. (If you’re using
fresh spinach, boil it for 1 minute and rinse with cold water before blending.)
Tip: Wash your spinach even if it comes pre-washed in a sealed bag. You want to rule out
the possibility of any trace amounts of pesticides getting into your system. Fill a sink or
large bowl with cool water and add 5 drops of grapefruit seed extract.
Tip: You can substitute 1 clove of elephant garlic for the 2 cloves of regular garlic. Elephant
garlic is milder and may irritate your stomach less.
Per serving: Calories 49; Fat 2.1 g (Saturated 0.3 g); Cholesterol 0.8 mg; Sodium 255 mg; Carbohydrate 5.2 g
(Fiber 2.6 g); Protein 4.1; Sugar 0.9g.
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T Ginger Carrots
Victoria Amory (www.victoriaamory.com) brings out the flavor of carrot with ginger’s earthy, fiery qualities. In IBS terms, ginger is an anti-inflammatory and anti-nausea
herb, so it may be beneficial for both IBS-D and IBS-C. The vegetables are simmered for
about 20 minutes, which makes them even easier to digest. Victoria suggests cutting the
carrots in matchsticks or rounds for a pretty dish.
Preparation time: 15 minutes
Cooking time: 25 minutes
Yield: 7 servings
4 tablespoons olive oil
One 3-inch piece of ginger, peeled and diced
1 clove of garlic, peeled and chopped
2 pounds carrots, cut into matchsticks or
1
⁄4-inch rounds
1 cup Vegetable Stock (see the recipe in
Chapter 9) or low-sodium canned vegetable
broth
1 tablespoon butter
1
⁄2 cup parsley, chopped
1 In a large sauté pan, heat the olive oil over high heat. Add the ginger and garlic and
sauté for a few seconds to release the aroma. Add the carrots and stir to coat.
2 Add the broth and bring to a boil. Reduce the heat to medium-low and cover. Simmer
until the carrots are tender, about 20 minutes.
3 Remove the cover, stir in the butter and parsley, and serve hot.
Per serving: Calories 131; Fat 9.7 g (Saturated 2.1 g); Cholesterol 4 mg; Sodium 87 mg; Carbohydrate 11.2 g
(Fiber 3.2 g); Protein 1.3 g; Sugar 5.1 g.
T Marinated Kale
Angela Elliott at www.she-zencuisine.com contributed this wonderfully healthy
uncooked recipe. We know we’re breaking the mold for an IBS diet by including kale
that’s not even cooked, so this recipe is for folks who know they can tolerate greens
well or those with IBS-C who need the extra bulk and fiber. The kale here is marinated,
which does break down fibers and make them more digestible. To really soften the kale
up, prepare the dish the day before and let it marinate in the fridge overnight. Then you
can add a side of rice, barley, or bread to make this a balanced meal especially for IBS-C.
Chapter 12: Siding with Side Dishes
Marinating time: 60 minutes or overnight
Preparation time: 5 minutes
Cooking time: None
Yield: 6 servings
3 large leaves organic green leaf kale
⁄4 of a sweet onion
11⁄2 teaspoons salt
⁄4 teaspoon cayenne, or to taste
1
1
3 tablespoons fresh tarragon
1 teaspoon raw agave
3 tablespoons fresh basil
⁄4 teaspoon each garlic powder and chili
powder, or to taste
Juice of 1 lemon (about ⁄4 cup)
1
1
3 tablespoons olive oil
1 Gently pulse or chop the kale in a food processor and then transfer it to a bowl.
2 Add the rest of the ingredients to the kale. Toss, allow to marinate for 1 hour, and serve.
Tip: Chopped olives make a good addition to garnish this tasty dish.
Per serving: Calories 84; Fat 7.1 g (Saturated 1 g); Cholesterol 0 mg; Sodium 596 mg; Carbohydrate 5.3 g
(Fiber 0.9 g); Protein 1.4 g; Sugar 1 g.
Most people’s dairy problems have to do with lactose. If you have dairy
issues, avoid high-lactose cheeses, including cottage cheese, cream cheese,
feta, mozzarella, ricotta, processed cheeses, and cheese spreads. Very lowlactose cheeses that you may be able to handle are cheddar, Colby, Swiss,
havarti, and dry curd cottage cheese.
Bringing on the Bread
We’ve said it before and we’ll say it again: Stay away from white bread as
much as possible. It just doesn’t give you the nutrients that other IBS-friendly
foods do. But if you’re going to eat white bread, we want you to have a good
one, so in this section we give you our recipe for sourdough white bread. We
recommend it because it is high in soluble fiber but doesn’t contain commercial yeast, which can cause many people with yeast overgrowth to react. (See
Chapter 18 for more on yeast overgrowth).
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T Savoring Sourdough Bread
We’ve spoken about sourdough bread as a great soluble fiber food, so we want to
make sure you have a great recipe to make your own. Sourdough bread is also called
yeast-free bread, but the only reason it becomes bread at all is because of the yeast and
bacteria in the air that settle on the dough! Who knew? The recipe does call for white
flour, but you can make it a bit healthier by using organic white flour, which is free of
any genetic modifications and chemical residues used in commercial farming or milling.
Keep the extra sponge around so you don’t have to make one from scratch the next
time you want to bake bread.
Tools: Bread machine (optional), wide-mouth jar with a rubber-sealed lid (such as a
mason jar)
Preparation time: 21⁄2 hours, including rising times
Starter time: 4 to 7 days
Sponge time: 2 to 8 hours
Cooking time: 45 to 50 minutes
Yield: 1 loaf (13 servings/slices)
4 teaspoons sugar
2 teaspoons salt
2 cups sponge (fermented starter; see the
following recipes)
2 tablespoons olive oil, soft butter, or ghee
(see the recipe in Chapter 6)
3 cups unbleached all-purpose flour, or more
as necessary
1 Add the sugar, salt, and oil to the sponge. Mix well and (using your hands, a bread
machine, or a food processor) begin to knead in the flour 1⁄2 cup at a time, using as much
flour as you need to make a good, elastic bread dough.
2 Put the dough in a bowl (if it’s not already in one), cover it with a towel, and set it in a
warm place (70 to 80 degrees; 100 degrees is too warm). Let the dough grow to twice its
original size, until poking with your finger creates a hole that doesn’t spring back (this
process may take 1 to 2 hours).
3 Knead the bread again and then make a loaf and place it in a 9-x-5-inch loaf pan lightly
greased with olive oil or coconut oil. Cover it with a damp towel or paper towel and
place it in a warm place to rise a second time for 40 minutes to an hour or until doubled
in bulk.
4 Place the pan in a cold oven, set the oven temperature to 350 degrees, and bake for 45
to 50 minutes or until the crust is brown; you can turn the loaf out on a cooling rack to
check the bottom for doneness, poking the bottom with a toothpick to see whether it
comes out clean if desired. Cool for about 1 hour before cutting.
Per serving: Calories 254; Fat 3 g (Saturated 0.3 g); Cholesterol 0 mg; Sodium 358 mg; Carbohydrate 51.3 g
(Fiber 1.5 g); Protein 7.7 g; Sugar 1.3 g.
Chapter 12: Siding with Side Dishes
Making the Starter
1 cup organic, unbleached all-purpose flour
plus up to 3 1⁄2 cups flour for feeding
1 cup water plus up to 3 1⁄2 cups warm water
for feeding
1 Using your blender or mixer, blend the flour and water. Pour the mixture into a widemouth jar and cover with a washcloth to keep out dust and bugs.
2 Keep the starter in a 70-to-80-degree environment, which allows airborne and flourborne yeast to grow rapidly. Don’t go above 100 degrees; you kill the starter.
3 Every 24 hours, pour off half the mixture and add 1⁄2 cup warm water and 1⁄2 cup flour
blended together. On Day 3, start checking for lots of bubbles, the smell of beer, or a
nice sour smell (these may take 7 days to develop from the time you begin the starter).
When a bubbly froth develops, your starter has started and is ready for breadmaking.
4 Punch a hole in the jar lid and put the lid on the jar. Keep the starter in the fridge until
you’re ready to make bread. Continue to feed the starter with an extra 1⁄2 cup flour/1⁄2 cup
water mixture once a week; you may have to stir the mix every day or two.
Making the Sponge
1 cup unbleached all-purpose flour
1 cup starter (see the preceding recipe)
1 cup warm water
1 Pour the starter into a mixing bowl.
2 Blend the water and the flour and add to the starter; stir well and set in a warm place
for several hours to ferment until the mixture is bubbly, frothy, and sour smelling; this
process may take anywhere from 2 to 8 hours or longer.
Tip: Bread dough can rise in a temperature from 80 to 110 degrees. If you can set your
stove to 95 degrees, you can use your oven and keep a uniform temperature.
Tip: If you’re living in such sterile quarters that your starter doesn’t grow within 2 hours,
add 1⁄4 packet of commercial yeast to the starter to give it a nudge.
Tip: Wash the empty jar and dry it. You may also want to pour boiling water over it,
because you don’t want other things growing in there with your pet!
Tip: Make your first sponge attempt in the morning to see how long it takes. If it does take 8
hours and you want to bake in the morning, set your sponge out to ferment overnight.
Tip: Save your leftover sponge as your starter for next time: Put it back into the jar and feed
it 1⁄2 cup each of flour and warm water weekly. Keep it in the fridge as before.
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Potato Pretenders: Creating
Potato-esque Side Dishes
Whether baked, mashed, or fried, potatoes in various forms are a traditional side
dish that many people with IBS have on their safe lists. We offer a kid-friendly
side recipe (Smashed Potatoes with Rosemary) made with real-deal potatoes in
Chapter 15, but here give you some interesting takes on potato alternatives.
T Fresh Fries with Raw Jicama
These raw treats from Shannon Leone (www.rawmom.com) are shaped like French fries
and have some seasoning, but they aren’t fried. Jicama is a crispy, sweet, edible root
that looks and feels like a turnip on the outside. It’s often hidden in the vegetable section of grocery stores and passed over by most shoppers. It’s high in soluble fiber, so
it’s considered a friendly food for IBS, especially IBS-C. Not many vegetables have more
soluble fiber than insoluble fiber, but jicama is one of them, so it’s a great place to start
eating raw. The small amounts of chili, garlic, and onion powders are for taste and a bit
of color on your fries and should not be cause for concern.
Tools: Mandoline (optional)
Preparation time: 5 minutes
Cooking time: None
Yield: 2 servings
1 medium jicama
1 teaspoon onion and/or garlic powder
1 tablespoon olive oil
1
⁄2 teaspoon chili powder
1 teaspoon sea salt
1 Peel the jicama and slice it into your favorite French fry shape with a mandoline or by
hand with a sharp knife.
2 Mix the olive oil with the salt, onion/garlic powder, and chili powder and toss with the fries.
Vary It! If you want your Fresh Fries coated in gravy but not coated in gluten, try them with
the Rockin’ Gravy recipe later in the chapter.
Tip: Try your fries with a squeeze of lemon or lime.
Per serving: Calories 191; Total fat 7.2 g (Saturated 1 g); Cholesterol 0 mg; Sodium 1182 mg; Carbohydrate 30.4 g
(Fiber 16.5 g); Protein 4.1 g; Sugar 6.3 g.
Chapter 12: Siding with Side Dishes
T Curried Spice-Baked
Sweet Potatoes
Chef Laura Pole (www.eatingforalifetime.com/) used to suffer with IBS and now
applies what she learned about diet in her own recovery to her clients who have bowel
inflammation. This recipe, which is featured in the color insert, is a delicious hit with lots
of anti-inflammatory ingredients and ingredients that also aid digestion. It’s also high in
magnesium, which relaxes the smooth muscle in the colon and can help prevent or relieve
symptoms of IBS-C. Laura recommends using garnet or jewel yams, which are actually
sweet potatoes even though they’re called yams in the grocery store; see the nearby sidebar for more on the yam–sweet potato distinction. You can use the alternate curry powder
mixture shared at the end of the recipe if you want to avoid too much peppery spice.
Preparation time: 10 minutes
Cooking time: 70 minutes
Yield: 4 servings
2 medium sweet potatoes, washed and
pierced in the center with a fork
1 teaspoon of fresh ginger, finely grated
⁄2 to 1 teaspoon mild curry powder
1
1
⁄2 teaspoon turmeric
Pinch of cinnamon
1
⁄8 teaspoon salt, or to taste
1 teaspoon coconut oil or extra virgin olive oil
1 Preheat the oven to 400 degrees. Bake the sweet potatoes in a low-sided roasting pan for
30 to 45 minutes or until soft and then remove them from the oven and allow them to cool.
2 Slice the cooled potatoes in half lengthwise and scoop out the center flesh, leaving a
⁄4-inch rim of sweet potato attached to the skin to help hold the skin together.
1
3 Mix the flesh and the remaining ingredients in a bowl until smooth and creamy. Refill
the potato skins with the flesh mixture, place them on a baking sheet, and put them
back in the oven until heated through and slightly golden on top — about 25 minutes.
Serve hot.
Tip: To quicken the original cooking time, cut the sweet potatoes in half lengthwise and
place them face down in a roasting pan with about 1⁄2 cup water. Bake for 40 minutes.
Tip: Step 1 on its own produces a simple baked sweet potato great as a side dish to any meat.
Tip: Before putting all the curry into the bowl, check the spiciness of your curry powder. If it
seems very peppery, reduce the amount to 1⁄4 to 1⁄2 teaspoon. You can also use this alternative curry mix: 1⁄4 teaspoon turmeric, 1⁄2 teaspoon cumin, 1⁄8 teaspoon each coriander and
cinnamon, a pinch each of cardamom and cloves, and a pinch of cayenne (optional).
Per serving: Calories 69; Fat 1.2 g (Saturated 0.2 g); Cholesterol 0 mg; Sodium 109 mg; Carbohydrate 13.7 g
(Fiber 2.1 g); Protein 1.1 g; Sugar 2.7 g.
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A yam by any other name still
wouldn’t be a sweet potato
Though many people think yam and sweet
potato are basically synonyms, they’re actually
two different animals (well, plants):
✓ Sweet potatoes are yellow or orange elongated tubers with tapering ends; they’re
grown in the southern United States. The
yellow sweet potato isn’t sweet, and its
cooked texture is like that of a white potato.
The orange variety has vivid orange flesh
and is sweet and moist when cooked.
✓ Yams are brown- or black-skinned tubers;
they come from a tropical vine (Dioscorea
batatas) and aren’t related to the sweet
potato. Yams grow in tropical climates,
especially in South America, Africa, and
the Caribbean, and they’re usually sweeter
than sweet potatoes. The flesh is off-white,
purple, or red, depending on the variety.
And the Rest Is Gravy
Typical gravy is made by stirring flour into the fatty juice left over from cooking meats. But when you have IBS, you may have to set aside the gravy boat
because of its floury base. This gravy recipe gives you the chance to add a
little more moisture and flavor to many of the meat and vegetable recipes in
this book.
T Rockin’ Gravy
Do you want gravy with your Fresh Fries (see the recipe earlier in this chapter)? It may
not be your traditional side of gravy, but this mushroom-based raw gravy from Angela
Elliot’s e-book The Raw Divas Holiday Fare (www.she-zencuisine.com) can satisfy
anybody’s gravy craving. Almonds have more insoluble than soluble fiber, but in nut
butter form, they are easier to digest. The amount of soluble fiber in the mushrooms
and flaxseed makes this a high soluble-fiber side. To keep the insoluble fiber to a minimum, strip the fibrous outer strings off the celery before chopping it very finely.
Preparation time: 15 minutes
Cooking time: None
Yield: 6 servings
Chapter 12: Siding with Side Dishes
⁄4 cup almond butter
2 tablespoons Nama Shoyu
1
⁄2 cup filtered water
1
2 cups quartered portabella mushrooms
4 tablespoons finely chopped cremini
mushrooms
1
1 tablespoon minced onion
6 stalks celery, minced
1 teaspoon each garlic powder and onion
powder
⁄4 teaspoon fresh black pepper, or to taste
1 tablespoon powdered flaxseed to thicken
gravy
1 Process the celery, garlic powder, onion powder, Nama Shoyu, and pepper in a blender
until smooth. Transfer to a bowl.
2 Add the chopped mushrooms and powdered flaxseed until the mixture is thick and
gravy-like. Warm with the warming setting of a dehydrator or in an oven on the lowest
setting with the door open (if desired)
Tip: You can substitute other nut butters for the almond butter.
Per serving: Calories 100; Fat 6.7 g (Saturated 0.7 g); Cholesterol 0 mg; Sodium 321 mg; Carbohydrate 6.6 g
(Fiber 2 g); Protein 3.4 g; Sugar 2.1 g.
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Chapter 13
Diving Into Worry-Free Desserts
In This Chapter
Recipes in
This Chapter
▶ Making IBS-friendly cake, cobbler, pie, and pudding
T Rich and Moist
▶ Crowning your desserts with safe, sweet sauces
T Pineapple Upside-Down
▶ Using coconut to help soothe your gut
Chocolate Cake
Cake
T Cherry Cobbler
T Vegan Lemon
N
ever again will you feel like you’re losing out
on dessert. The tasty recipes in this chapter give you healthy desserts that are low on the
white flour, fats, and sugars that may have caused
you IBS grief in the past. Of course, that’s if you
eat them in normal servings; don’t feel you have
to eat them all in one sitting — go easy and share
what you make. And we aren’t just talking about
fruit salads, either. This chapter gives you recipes
for classics like chocolate cake and cherry cobbler, as well as pudding, pie, and other naughtysounding favorites.
Meringue Pie
T Shannon’s Pumpky Pie
T Chocolate Mousse
T Carolyn’s Chocolate
Banana Cream Pudding
T Fast, Colorful Papaya
Pudding
T Key Lime Mousse
T Goji Berry Tapioca
T Vegan Khir Pudding
T Coconut Currant Cookies
T Coconut Bread
T Date Syrup
T Angel’s Decadent
Whipped Cream
Satisfying your cravings with a minor indulgence
is better than letting them build up into a major
binge.
Like with many foods, your body’s constitution plays a role in how desserts
affect your stomach (read more about Ayurvedic constitutions in Chapter 2).
People with Vata constitutions are able to process natural sugars like honey
but should avoid white sugar because it can become a stimulant. Folks with
Pitta constitutions have higher metabolisms and burn off sugar faster, so
after a sugar treat, the blood sugar can soar and then plunge. Eating dessert
with a main meal can help slow down the absorption of sugar and avoid the
plunge. The way they handle sugar means that Pitta’s have to keep their
blood sugar balanced with regular meals or they can run into problems with
hypoglycemia.
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Filling Your Desserts with Fiber
When you’re searching for ways to work soluble fiber into your desserts, look
to ingredients like nuts (though you may have to blend them as in almond
flour), fresh and dried fruits without the skins, non-gluten flours, and chia
seeds. The fiber table in Appendix C can help you figure out which other
ingredients you may want to use in your desserts; as with all eating, shoot to
include soluble-fiber ingredients at least 50 percent of the time.
Having Your Cake(And Cobbler!)
and Eating It Too
Most cake is made with sugar, white flour, and lots of butter or lard, ingredients that can even make sawdust tasty. But if you have IBS, the pleasures
these foods elicit turn into pain when the excess fat stimulates the intestines
and causes contractions, and the sugar feeds a few billion microorganisms,
which leads to gas and bloating. However, you don’t have to write cake off
just yet; the recipes in this section show you some ingenious ways around
the triggers.
As for cobbler, it’s typically made with fruit and some kind of pastry or
crumb topping, but we have a raw version here for those of you who are
still avoiding grains. So this won’t be a cakey cobbler, but it’ll be delicious
nonetheless.
T Rich and Moist Chocolate Cake
Andrea Boje (www.myfoodmyhealth.com/OurChefs/index.php?chefid=23) is our
hero for contributing this gluten- and dairy-free (but incredibly moist) chocolate cake.
These factors make is safe for you if gluten and dairy are your IBS triggers. It has
enough flavor and sweetness that you can enjoy it without the extra sugar in frosting.
Or you can use the sugar substitute Just Like Sugar in powder form to dust the top of
the cake (see the color section). Check out a photo of it in the color section.
Andrea uses Bob’s Red Mill brand flours, which you can find in your local health food
store. If you aren’t sensitive to dairy, you can use regular milk and butter in place of the
almond milk and Earth Balance margarine. (Earth Balance is a brand of margarine made
from a blend of soybean, palm fruit, canola, and olive oils. It’s similar to the brand
Smart Balance.) For an alternate flavor, replace the coffee with an equal amount of your
Chapter 13: Diving Into Worry-Free Desserts
favorite brewed tea (such as chai or lavender). The cake will stay moist covered in the
refrigerator or on the counter for a week and a half.
Tools: Parchment paper (optional)
Preparation time: 10 minutes
Cooking time: 35 minutes
Yield: 7 servings
⁄2 cup brown rice flour
1 cup maple crystals
⁄4 cup millet or sorghum flour
3
⁄4 cup potato starch
1 tablespoon organic vanilla
1
⁄4 cup tapioca flour
1
⁄2 cup plus 2 tablespoons unsweetened cocoa
powder
⁄2 cup Earth Balance margarine, room
temperature, plus more for pan greasing
1 teaspoon xanthan gum
1 egg, beaten
1 ⁄4 teaspoons baking soda
3
1
1
1
1
1
⁄4 teaspoon sea salt
⁄2 cup almond or rice milk
1
⁄4 cup brewed coffee, room temperature
1 Heat oven to 350 degrees. Grease an 8-inch round cake pan with margarine or coconut
oil, adding and greasing a round sheet of parchment paper if your pan tends to stick.
2 Mix the flours, potato starch, cocoa powder, xanthan gum, baking soda, maple crystals,
and salt in a large bowl.
3 In another large bowl, put the vanilla, milk, margarine, and egg and mix on low speed
with a hand mixer. Add the dry ingredients and continue to mix with the hand mixer.
Add the coffee and blend again until mixed.
4 Pour the batter into the cake pan and smooth out the top. Bake for 30 to 35 minutes,
giving the pan a half turn halfway through baking time. Remove from oven when a
toothpick inserted in the center of the cake comes out clean.
5 Let the cake cool in pan for 5 minutes and then remove it and set it on a rack.
Tip: If you can’t find maple crystals, substitute an equal amount of brown sugar, organic
white sugar, or turbinado sugar.
Tip: Store your unused portions of flour in your freezer for freshness.
Vary It! To make this recipe as cupcakes, follow the recipe instructions but pour the batter
into a greased cupcake tin or cupcake liners. Reduce the baking time to 20 minutes. You
get 12 cupcakes.
Per serving: Calories 205; Fat 8.6 g (Saturated 0.5 g); Cholesterol 18 mg; Sodium 290 mg; Carbohydrate 33.9 g
(Fiber 2.1 g); Protein 2.4 g; Sugar 18 mg.
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T Pineapple Upside-Down Cake
Raman Prasad (www.scdrecipe.com/cookbook) contributed this American classic
from his book Recipes for the Specific Carbohydrate Diet™ (Fair Winds Press). SCD is a
diet that is safe for colitis, Crohn’s disease, and IBS that avoids the carbs in grains and
root vegetables that are the trigger for intestinal microorganism overgrowth. Use fresh
pineapple if you possibly can; if you use canned, make sure it doesn’t have any preservatives or sugars added. We prefer a fresh, ripe pineapple because the juices from the
slices seep into the batter and flavor it nicely.
Preparation time: 15 minutes
Cooking time: 30 to 40 minutes
Yield: 15 to 20 servings
2 cups almond flour, or more as needed for
consistency
3 eggs
3
⁄4 teaspoon organic vanilla extract
1
⁄4 teaspoon cinnamon powder
⁄2 pound fresh pineapple, thinly sliced (about
8 slices)
1
4 tablespoons butter, melted
⁄2 cup honey
1
1 Preheat the oven to 350 degrees. Grease a 9-x-12-inch baking dish.
2 Mix the almond flour, eggs, butter, honey, vanilla, and cinnamon by hand or with a hand
mixer until smooth. Add more almond flour if necessary to make sure the batter isn’t
too thin.
3 Layer the pineapple slices on the bottom of the baking dish. Pour in the cake batter and
spread it evenly in the pan. Bake the cake for 30 to 40 minutes, or until a toothpick
inserted into the center comes out clean.
Per serving: Calories 180; Fat 12.1 g (Saturated 2.8 g); Cholesterol 50 mg; Sodium 36 mg; Carbohydrate 20.9 g
(Fiber 2.4 g); Protein 5.7 g; Sugar 10.9 g.
T Cherry Cobbler
Cookbook author Angela Elliott (www.she-zencuisine.com) contributed this delicious raw version of the classic cobbler. It contains coconut, our favorite IBS-friendly
dessert food; coconut is safe for both IBS-D and IBS-C, making this dessert safe for
everybody. (Check out “Creating Coconut Cookies and Bread” later in this chapter for
more treats starring coconut and info on its benefits.)
Chapter 13: Diving Into Worry-Free Desserts
Preparation time: 15 minutes
Cooking time: None
Yield: 8 servings
11⁄2 cups shredded coconut
1 ⁄2 cups walnuts
1
⁄2 teaspoon salt
1
3 cups frozen cherries, thawed and drained
2 teaspoons lemon juice
1
⁄8 teaspoon cinnamon
⁄3 cup plus ⁄2 cup pitted dates
1
1
1 Combine the coconut, walnuts, and salt in a food processor. Add 1⁄3 cup of the pitted
dates one at a time, processing to form coarse crumbs; set aside.
2 In a blender, combine 1 cup of the cherries with the rest of the dates and the lemon
juice and cinnamon. Blend until it is a chunky mixture. Toss with the remaining 2 cups
of cherries.
3 Put cherry mixture in a square glass baking dish. Top with crumble topping and refrigerate until ready to serve.
Tip: You can soak the walnuts for 6 hours (see the Soaking Nuts and Seeds recipe in
Chapter 8) and dehydrate them for 18 hours at 150 degrees to make them dry and crispy
and easier to process.
Tip: For instant gratification, you can also just put the cherry mixture directly into serving
dishes and top with the crumble topping.
Per serving: Calories 284; Fat 19 g (Saturated 5.6 g); Cholesterol 0 mg; Sodium 120 mg; Carbohydrate 44.8 g
(Fiber 6.4 g); Protein 5.3 g; Sugar 35.9 g.
The Pies Have It! Making Pies
without the Baking
When you think of pies, you probably think of lard and white flour, maybe
with a bit of salt and egg (and, if your mother made six pies at a time like ours
did, some white vinegar). That’s not much to rave about in terms of nutritional content, except for the egg.
Folks with IBS have stomachs that just won’t stand for the empty calories of
white sugar, lard, and flour. They rebel. But that doesn’t mean you don’t still
like the taste and feel of pie, so the recipes in this section show you how to
have the best of both worlds. You’re going to be amazed how you can satisfy
your pie craving and eliminate lard, sugar, and white flour at the same time.
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T Vegan Lemon Meringue Pie
Healing chef Julie Beyer provided this healthy dessert recipe. You often find coconut
milk and shredded coconut listed as IBS no-no’s simply because of the fat content, but
that’s not our experience. Those writers don’t take into consideration the type of fat.
Coconut is high in fat, but it’s the easily digested kind of fat (see “Creating Coconut
Cookies and Bread” later in this chapter for more on coconut). Coconut milk and shredded coconut actually make this pie friendly for IBS-D.
You may also wonder about the nuts in this recipe, but fear not: Grinding the cashews
to smithereens makes them into a creamy paste. Cashew paste is thought to be soothing to the gut, not irritating. Nuts? We don’t see any nuts!
Preparation time: 5 minutes
Cooking time: None
Yield: 8 servings
2 cups cashews, soaked (see the Soaking
Nuts and Seeds recipe in Chapter 8)
Pinch of sea salt
4 tablespoons unsweetened coconut milk
4 to 8 tablespoons water
Lemon Meringue Pie Crust (see the following
recipe)
1
⁄4 cup unsweetened shredded coconut
Juice of 1 lemon (about ⁄4 cup)
1
2 to 4 tablespoons maple or agave syrup
(optional)
1 Blend the salt, coconut milk, cashews, lemon juice, syrup (if desired), and half the water
in a blender until you get a thick, creamy consistency, adding the rest of the water
toward the end to achieve the correct consistency without causing the filling to separate. Pour the filling on top of the crust and sprinkle with the shredded coconut. Chill
the pie in the fridge for 30 minutes to allow it to firm up before cutting
Per serving: Calories 373; Fat 28.4 g (Saturated 14.8 g); Cholesterol 0 mg; Sodium 28 mg; Carbohydrate 27.4 g
(Fiber 2.4 g); Protein 11.3 g; Sugar 8.4 g.
Chapter 13: Diving Into Worry-Free Desserts
Lemon Meringue Pie Crust
4 tablespoons ground flaxseed
1 to 2 teaspoons flaxseed oil
4 tablespoons brown rice protein powder
1 teaspoon cinnamon
⁄2 teaspoon stevia
1 teaspoon water
1
1 Mix the ground flaxseed, brown rice protein powder, stevia, flax seed oil, cinnamon, and
water in a 9-inch pie plate.
2 Spread the mixture over the bottom of the pie plate.
Vary It! For an easy, crustless upside-down alternative, spread the filling evenly in a dish
and then sprinkle shredded coconut (if desired) and ground flaxseeds on top.
Tip: The longer you soak the nuts, the more the natural nut enzyme inhibitors break down
and the creamier the texture of your filling. However, if you don’t have much time, you can
get a creamy, easy-to-digest paste by soaking the nuts for only 1 hour. You can soak them
for less than 1 hour, but the cream has a stronger taste and is a bit less creamy.
Tip: To get the best results, use a good sea salt such as Himalayan Rock Salt or Harvest of
France, found at your local health food store. These salts have all the minerals still in
them, so they’re actually good for you (unlike some others) as well as tasty. Try to get No. 3
maple syrup — it’s harvested at the end of the season and is richer in minerals. But any
good maple syrup works fine. We also recommend Thai Kitchen coconut milk because it’s
one of the few preservative-free brands.
Per serving: Calories 55; Fat 2.5 g (Saturated 0.3 g); Cholesterol 0 mg; Sodium 1 mg; Carbohydrate 29.9 g
(Fiber 1.3 g); Protein 4.4 g; Sugar 0.1 g.
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T Shannon’s Pumpky Pie
Thanks to Shannon Leone from www.rawmom.com for this healthy, hearty confection.
The sweet potatoes, blended cashews, and pine nuts are safe and soothing for IBS sufferers. This recipe may not actually include pumpkin, but the taste, especially with the
pumpkin pie herbs, is very pumpky. Besides the pumpkin pie taste, allspice, cinnamon,
and nutmeg are all IBS-friendly and even IBS-healing, especially cinnamon, which is a
digestive aid and settles IBS cramps. This pie keeps well in the fridge for up to a week.
Preparation time: 20 minutes
Cooking time: None
Yield: 8 servings
1 teaspoon allspice
3 uncooked sweet potatoes, washed, peeled,
and chopped
1
⁄2 teaspoon cinnamon
1 cup raw cashews, soaked 2 hours to soften
1
⁄4 teaspoon nutmeg
1 cup raw pine nuts
1
⁄4 teaspoon sea salt
⁄3 to 1⁄2 cup raw honey
Pumpky Pie Crust (see the following recipe)
1 teaspoon organic vanilla
8 to 10 whole pecans for decoration
1
1 Blend the sweet potatoes, cashews, pine nuts, honey, vanilla, spices, and sea salt in
food processor until smooth, adding more spice or honey to taste if necessary.
2 Spoon the filling into the crust with a spatula and decorate with the pecans.
Vary It! You can replace the honey with agave nectar if you prefer the flavor or don’t have
honey on your safe food list.
Per serving: Calories 477; Fat 206.1 g (Saturated 3.5 g); Cholesterol 0 mg; Sodium 139 mg; Carbohydrate 36.9 g
(Fiber 4.3 g); Protein 7.3 g; Sugar 18 g.
Pumpky Pie Crust
1 cup pecan pieces
1 cup pitted dates or raisins
1 cup almonds
1 teaspoon salt
1 Shred the sweet potatoes and then process them in a food processor until they’re finely
ground. Add the other ingredients and process until crumbly.
2 Flatten crust onto a 9-inch pie plate.
Vary It! Feel free to interchange crusts in your pie making. The flax Lemon Meringue Pie
Crust earlier in this chapter goes just as well with this pie.
Chapter 13: Diving Into Worry-Free Desserts
Per serving: Calories 249; Fat 18.7 g (Saturated 1.5 g); Cholesterol 0 mg; Sodium 291 mg; Carbohydrate 19.5 g
(Fiber 4.7 g); Protein 5.5 g; Sugar 12.9 g.
Pudding Your Best Food Forward:
Enjoying Smooth Treats
Some people like crunchy desserts, and some like smooth indulgences that
are less likely to stir up IBS symptoms. This section is for the smoothies in
the audience — you know who you are. Just think of dipping your spoon into
soft, creamy sweetness that’s so good you’ll want to lick the bowl.
T Chocolate Mousse
We love the innovation of Raw chefs who have discovered that avocado has many more uses
than guacamole! Angela Elliott (www.she-zencuisine.com) whipped up this chocolate
wonder. Chocolate, the key ingredient in this recipe, is high in magnesium, which relieves
cramps, and antioxidants, which neutralize toxins (see Chapter 1). Avocado is a healthy fat
that most people with IBS can enjoy and it gives a rich taste to the mousse that you would
only get from added fats or oils. Date syrup (see the recipe later in this chapter) is a safe
sweetener, and carob powder has therapeutic uses for IBS-D (but it’s also safe for IBS-C).
Preparation time: 5 minutes
Chilling time: 30 minutes
Yield: 4 servings
11⁄2 ripe avocados, peeled
⁄4 cup date syrup or agave
1
1 tablespoon organic vanilla
1
⁄4 cup carob powder (optional)
⁄2 cup cacao powder
1
1 In a food processor or blender, combine all ingredients and process or blend until smooth.
2 Chill for 30 minutes and then serve.
Tip: Top with sliced strawberries for a contrasting color and taste.
Per serving: Calories 196; Fat 12.5 g (Saturated 2.5 g); Cholesterol 0 mg; Sodium 7.5 mg; Carbohydrate 23.4 g
(Fiber 8.6 g); Protein 3.8 g; Sugar 10.6 g.
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T Carolyn’s Chocolate Banana
Cream Pudding
The name says it all! This recipe is probably already out there, but Carolyn hasn’t found
the original chef. It popped into her head when all she had on hand for company was
frozen bananas, 100-percent raw chocolate powder (cacao), and coconut milk. And
voilà: A dreamy dessert with healthy ingredients was born . . . and quickly eaten.
Bananas are usually frozen ripe, so this recipe can be a treatment for IBS-D.
Preparation time: 5 minutes
Cooking time: None
Yield: 2 servings
4 small frozen bananas, cut into rounds
2 tablespoons cacao powder
4 ounces full-fat coconut milk
Strawberries or blueberries, for serving
1 Pulse the bananas, coconut milk, and cacao powder in a food processor or high-speed
blender until smooth and creamy.
2 Serve with sliced strawberries and/or blueberries. Eat immediately to avoid browning.
Tip: Cacao powder is all the rage on the Raw culinary scene, so it’s getting easier to obtain
at health food stores or online at stores like www.vitacost.com.
Per serving: Calories 152; Fat 6.7 g (Saturated 5.7 g); Cholesterol 0 mg; Sodium 5 mg; Carbohydrate 25.4 g
(Fiber 3.5 g); Protein 2.2 g; Sugar 12.4 g.
Chapter 13: Diving Into Worry-Free Desserts
T Fast, Colorful Papaya Pudding
Thanks to Shannon Leone (www.rawmom.com) for this warp-speed offering. It’s made
with banana and papaya and taken from her e-book Eating for Beauty, Health & Pleasure
(available at www.bottlinghealth.com). A ripe banana may help IBS-D, and a slightly
green one is best for IBS-C. So pick a banana based on your symptoms right now. The
second ingredient, papaya, is great for anyone with IBS because of its high soluble-fiber
content and therapeutic amounts of digestive enzymes.
Preparation time: 8 minutes
Cooking time: None
Yield: 2 servings
⁄2 of a large papaya, peeled and deseeded
1
Squeeze of lime juice
1 large banana, peeled
1 Blend the two fruits until creamy.
2 Add a squeeze of lime and serve.
Vary It! To create a thicker pudding, add 1 tablespoon of psyllium powder to the recipe.
Bonus: Psyllium powder is 75 percent soluble fiber.
Tip: Pair this recipe with either of the crust recipes in this chapter for a tasty pie.
Tip: Decorate the top of your pudding or pie with bananas, papaya, and coconut flakes.
Per serving: Calories 98; Fat 0.4 g (Saturated 0.1 g); Cholesterol 0 mg; Sodium 4 mg; Carbohydrate 24.8 g
(Fiber 3.4 g); Protein 1.3 g; Sugar 13.9 g.
Thickening agents in the food industry are varied. Gums come from plant and
tree exudates (discharges). Algin and agar come from marine plants or seaweed extracts. Pectin is produced from fruit and vegetable extracts. Xanthan
gum is a fermentation product. Psyllium powder is comes from a family of
plants called Plantago, which you probably know better as plantains.
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T Key Lime Mousse
This recipe, also from Shannon Leone’s Raw kitchen (www.rawmom.com), is fast and so
delicious that it hits the spot every time! Avocados are non-sweet fruits, a source of
healing vitamin E, and a source of healthy fat that keeps joints lubricated, provides
insulation around nerve sheathes, and is great for the hair and skin.
Most people with IBS can tolerate some avocado, but just be aware that eating too
much of any kind of fat may trigger IBS side effects. Used in moderation, however, IBS
sufferers can digest avocado; it may even have a healing effect.
Preparation time: 5 minutes
Cooking time: None
Yield: 2 servings
2 ripe avocados, pitted and peeled
2 tablespoons raw, organic honey
Juice of 2 limes (about 1⁄4 cup)
Sprig of mint for garnish
1 teaspoon organic vanilla extract
2 strawberries, thinly sliced, for garnish
1 Blend the avocados, lime, vanilla, and honey in a food processor until smooth and creamy.
2 Serve in a dessert cup with a sprig of mint and very thinly sliced strawberries.
Vary It! You can substitute 1 lemon for the 2 limes if that’s all you have on hand. Add more lime
or lemon juice for a stronger citrus taste. You also can use agave nectar instead of honey.
Tip: To save yourself time, you can purchase organic lemon juice in the health food store
to keep on hand for when you don’t have lemons to squeeze.
Per serving: Calories 407; Fat 29.3 g (Saturated 4.5 g); Cholesterol 0 mg; Sodium 18 mg; Carbohydrate 39.5 g
(Fiber 23.6 g); Protein 4.3 g; Sugar 19.6 g.
T Goji Berry Tapioca
Shannon Leone’s tapioca from her e-book The Healthy Lunch Box (available at www.
rawmom.com/HealthyLunchbox) is a delight. You can find goji berries (also called
wolfberries) and chia seeds in your health food store or online. Chia seeds are mild
tasting and high in protein and essential fatty acids. It’s also very high in soluble fiber,
absorbing up to 12 times its weight in water making it an excellent way to relieve diarrhea. And if you have constipation, you can drink extra water with your dessert and
turn it into the safe bulk you need.
Chapter 13: Diving Into Worry-Free Desserts
The great thing about this recipe is that it creates some great little extras you can use
for other recipes. Save the almond pulp for cookies or pie crust, and store the extra
almond milk in the fridge as a tasty beverage.
Tools: High-speed blender
Preparation time: 15 minutes
Cooking time: None
Yield: 4 servings
⁄2 to 1 cup goji berries
Pinch of sea salt
⁄2 to 1 cup white or black chia seeds
Drop of organic vanilla (optional)
1
1
1 teaspoon honey, or to taste
1 Blend the almonds and water in a high-speed blender until completely liquefied. Strain
the almond milk using a fine mesh strainer, and then add the honey, salt, and vanilla (if
desired).
2 Use about 1 to 2 cups per person of the almond milk for the tapioca, and store the rest
in the fridge as a beverage.
3 Add the goji berries and chia seeds to the almond milk and let set for 30 minutes. Enjoy!
Vary It! You can use agave in place of the honey.
Per serving: Calories 691; Fat 43.2 g (Saturated 2.8 g); Cholesterol 0 mg; Sodium 127 mg; Carbohydrate 49.2 g
(Fiber 26.2 g); Protein 23.8 g; Sugar 17.1 g.
Isn’t chia that seed-growing thing?
Chia (Salvia hispanica) is a member of the mint
family, though you use the seeds rather than
the leaves. And, yes, it’s the pet that grows.
Originating in Mexico, chia was part of the
Aztec and Mayan diets, but the Spanish conquest hampered its cultivation. In the past few
decades production has increased, especially
since Ricardo Ayerza Jr. and Wayne Coates
wrote Chia: Rediscovering a Forgotten Crop of
the Aztecs (University of Arizona Press), the
definitive book on the subject, in 2005.
Chia is 16 percent protein, 31 percent fat, and
44 percent carbohydrate (and 38 percent of that
carbohydrate is fiber). It has more insoluble
than soluble fiber, but its soluble fiber is denser
and more absorbent than other dietary fibers,
making it act more like a high soluble fiber.
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T Vegan Khir Pudding
Healing chef Julie Beyer needed a way to use up leftover rice or noodles, so she came
up with this vegan version of an Indian delight. Use non-wheat grains or noodles.
Blending the cashews may make them easier to digest, making this pudding safe for
both IBS-C and IBS-D.
Preparation time: 20 minutes
Cooking time: None
Yield: 4 servings
1 to 11⁄2 cups water
⁄2 cup cooked brown rice or whole-grain
noodles (such as rice or buckwheat noodles
of your choice)
2 to 3 tablespoons maple syrup, or to taste
Dash of saffron (optional)
1 cup cashews, soaked in water for 4 hours
and drained
Pinch of sea salt
1
1
⁄4 cup slivered almonds (optional)
1 to 2 teaspoons of cardamom, or to taste
1 Blend the cashews, water, maple syrup, sea salt, and cardamom in a blender and adjust
seasoning to taste.
2 Add cooked rice or noodles to cashew milk and, if desired, sprinkle with a dash of saffron and almonds as well as an extra drizzle of maple syrup.
Tip: If you want the nutty taste of almonds but not the slivers, blend the almonds separately
to a powder and then sprinkle over the finished pudding.
Per serving: Calories 377; Fat 25.2 g (Saturated 4.5 g); Cholesterol 0 mg; Sodium 9 mg; Carbohydrate 31.6 g
(Fiber 2.5 g); Protein 11 g; Sugar 10.9 g.
Creating Coconut Cookies and Bread
Living in Maui, Carolyn is exposed to considerable amounts of coconut. Every
week at the farmer’s market, she samples Lori Steer’s Maui Macaroons (www.
mauimacaroon.com). If she’s feeling a little rumbly, just one macaroon is
enough to settle her gut down. We bring that up because so much folklore
surrounds the healing power of coconut macaroons for IBS-D. The meat of
the coconut in the form of macaroons can relieve diarrhea.
Chapter 13: Diving Into Worry-Free Desserts
People with IBS-C can also enjoy macaroons because they aren’t binding.
If you really want a coconut treatment for IBS-C, it’s coconut oil. The oil in
coconut helps lubricate the intestines and can relieve constipation. Even
though it’s a fat, it doesn’t go rancid. Coconut oil is the closest to mother’s
milk in its medium-chain fatty acid (MCFA) content, and MCFAs are very
digestible and aren’t as readily stored as fat. Add a teaspoon of coconut oil
once or twice a day to create a lubricating effect on the intestines. Combining
coconut oil with getting enough water, exercise, fiber, magnesium, and vitamin C is very beneficial for IBS-C.
MCFAs raise metabolism, so you actually can lose weight and lower your cholesterol with coconut. MCFAs boost the immune system and fight yeast, bad
bacteria and viruses. They have a huge reputation in the chronic fatigue and
AIDS community.
T Coconut Currant Cookies
Coconut is very healing for IBS-D and safe for IBS-C. This recipe, contributed by Jody to
www.pecanbread.com, is SCD-safe for people with colitis and Crohn’s disease, making
it safe for folks with IBS as well.
Preparation time: 5 minutes
Cooking time: 12 minutes
Yield: 6 servings (12 cookies total)
1 egg
11⁄2 cups shredded coconut
⁄2 cup honey
1
⁄2 cup chopped walnuts
⁄4 teaspoon salt
1
⁄2 cup currants
1
1
⁄2 cup almond flour
1
1 Preheat the oven to 350 degrees.
2 Using an electric mixer or blender, blend the egg, honey, and salt together. Add the
almond flour to the mixture and mix until well blended. Add the coconut, walnuts, and
currants and mix until thoroughly combined.
3 Bake for 10 to 12 minutes.
Per serving: Calories 126; Fat 6.92 g (Saturated 1.5 g ); Cholesterol 18 mg; Sodium 65 mg; Carbohydrate 15.8 g
(Fiber 1 g); Protein 2.5 g; Sugar 13.5 g.
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T Coconut Bread
Michelle Gay, our Australian chef at www.eatingjourney.wordpress.com, contributed this delicious recipe. Coconut is a very healing food for the intestines, killing intestinal infectious microorganisms; eggs are a neutral food, and the rest of the ingredients
are safe and healthy. Honey does contain natural sugar, but it’s a very low amount that
your body can digest quickly, leaving none to feed your intestinal microorganisms. And
it’s also far less sugar than most dessert breads and cakes contain. If you can’t find
coconut flour, you can buy shredded coconut and blend it down until it’s very fine. Just
be sure not too blend it down too far because it turns into a paste.
Preparation time: 10 minutes
Cooking time: 50 minutes
Yield: 10 servings
1 2⁄3 cups coconut flour
1
⁄2 teaspoon salt
5 eggs
1 tablespoon of gluten-free baking powder
1 teaspoon organic vanilla
1
⁄4 cup plus 1 tablespoon honey
2 teaspoons cinnamon
1 Preheat the oven to 330 degrees.
2 Mix 1 teaspoon of the cinnamon with the salt, baking powder, and 1⁄4 cup of the honey in
a bowl.
3 Place the batter into a greased 9-x-5-inch loaf pan or an ungreased silicone bread pan.
4 Top the dough with a sprinkle of the remaining cinnamon and honey and bake for
45 to 50 minutes.
Tip: Slice warm or cold and spread with whipped butter and honey.
Per serving: Calories 151; Fat 4.5 g (Saturated 2.1 g); Cholesterol 105 mg; Sodium 261 mg; Carbohydrate 36.3 g
(Fiber 8.3 g); Protein 5.9 g; Sugar 8.9 g.
Chapter 13: Diving Into Worry-Free Desserts
Topping Things Off: Decadent
Dessert Toppers
Many people just can’t eat pudding, pie, or cake without a little something
to put on top. But many store-bought toppings can wreak havoc on your IBS.
Beware of the whipped products that are dairy-free alternatives to whipped
cream. Just because they’re lactose-free doesn’t mean they’re IBS-friendly —
in fact, they often include casein, a milk protein that triggers some people’s
IBS, and high-fructose corn syrup, a processed sweetener that’s not a good
addition to any diet. The recipes in this section give you a few options for
homemade toppers that you can enjoy worry-free.
T Date Syrup
If you find that you’re very sensitive to sweeteners but would love to have something
safe, try Angela Elliott’s (www.she-zencuisine.com) Date Syrup. It’s high in soluble
fiber, and any insoluble fiber is blended to be more digestible, so folks with all kinds of
IBS can enjoy it as they would honey: as a tea sweetener, on pancakes, or in recipes like
the chocolate mousse in this chapter. You can store the date syrup in a glass jar in the
refrigerator for 2 weeks, but it’s better if you use it fresh.
Soaking time: 3 to 4 hours
Preparation time: 5 minutes
Cooking time: None
Yield: Six 1⁄4 -cup servings (11⁄2 cups total)
20 to 25 honey or medjool dates
1 cup filtered, spring, or alkaline water
1 Pit the dates and cover them with the water in a bowl. Soak for 3 to 4 hours.
2 Blend the dates and the soaking water in a blender until smooth.
Tip: Pour this syrup on the pancakes in Chapter 6.
Per serving: Calories 277; Fat 0.2 g (Saturated 0 g); Cholesterol 0 mg; Sodium 1 mg; Carbohydrate 75 g
(Fiber 6.7 g); Protein 1.8 g; Sugar 66.5 g.
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T Angel’s Decadent
Whipped Cream
This recipe comes from Angela Elliott (www.she-zencuisine.com), author of many
Raw cookbooks. The message here is that something doesn’t have to be cream to be
creamy! Because of the antimicrobial and lubricant effect of coconut oil and bowel stimulating effect of the oil in macadamia nuts, this recipe is very beneficial for IBS-C. Cold
pressed coconut oil avoids heat processing that can destroy some of the nutrient value
of this valuable nut.
Preparation time: 5 minutes
Cooking time: None
Yield: Eight 1⁄4 -cup servings (2 cups total)
1 cup macadamia nuts, soaked in water for 4
hours and drained
1 teaspoon organic vanilla
1 tablespoon cold-pressed coconut oil
⁄2 cup water
1
1
⁄2 cup Date Syrup (see the preceding recipe)
or agave, or more to taste
1 Blend all the ingredients in a blender until smooth and creamy in texture.
Tip: If your cream doesn’t seem thick enough, blending it for a few seconds more should
thicken it up.
Per serving: Calories 206; Fat 14.4 g (Saturated 3.5 g); Cholesterol 0 mg; Sodium 1.3 mg; Carbohydrate 21.1 g
(Fiber 3.1 g); Protein 1.8 g; Sugar 17.5 g.
Part III
Simple Solutions
for Specific
Situations
H
In this part . . .
ere we tackle three common situations where eating for IBS can be the most challenging. Chapter 14
makes eating on the go less daunting, and Chapter 15
helps you satisfy even the pickiest IBS kid (without grossing out the rest of the family). Chapter 16 shows you how
to find IBS-friendly meals when you eat out — even IBS
cooks need a night off.
Chapter 14
Eating On the Go
In This Chapter
▶ Preparing and packing meals and snacks ahead of time
▶ Controlling your IBS away from home
▶ Taking the worry out of travelling with IBS
F
or many people with IBS, leaving the house can be a major challenge even
on good days. We know that virtually every time you leave the house
you’re worried that you’ll have an IBS attack. In fact, some IBS sufferers have
secret maps to the bathrooms all over their cities; at least one Web site even
maps clean bathrooms all over the world (that’s www.sitorsquat.com if
you’re interested).
But the number two worry (pardon the pun) for people with IBS is what
they’re going to eat when they leave the house. We’re not talking about what
you can eat at restaurants — that’s in Chapter 16. We’re talking about planning your food when you’re away from the house for work, school, or a visit
to Grandma’s. You’re ready to venture out into the world after being stuck at
home with your symptoms, and we want to help you plan a successful outing.
In this chapter, we offer ideas and suggestions for creating a self-contained,
portable survival kit you can grab whenever you head out the door. You have
to take your finicky digestive system with you wherever you go, and we want
to help you prepare.
Being Prepared Keeps You in Control
Yes, things were absolutely much easier when you could grab a prepared
meal or snack at the coffee shop, corner store, or lunchroom. But now you
have IBS — you can’t just grab any old munchies if you want to stave off an
attack. This section shows you how a little preparation can help you avoid
getting stuck without an appropriate way to satisfy your hunger.
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Eating small portions is important for controlling IBS. As you prep and
pack meals ahead of time, make sure you aren’t sabotaging yourself with portion size.
Preparation starts in the kitchen:
Cooking meals in advance
Planning for eating on the go takes some time and dedication, but we want to
help take the torture out of the chore. The plan is that in just a short couple
of hours a week, you can have days of dishes ready to go. So clear the family
out of the kitchen, crank up your favorite music, and get started. Just remember that you’re setting this time aside to celebrate your healthy approach to
food — and to living safely in the world.
Deciding what you’re going to eat for the week is a great start. Create a
weekly menu (see Chapter 4) and check your menu for recipes that you can
make in multiples and store or freeze the extras to pack for work or school.
Make sure the ingredients you need are on your shopping list. (Chapter 4
also provides tips for shopping success.)
Roast a large chicken on your cooking day and use the left over meat and vegetables to make a soup or stew that you can freeze for several meals to come.
Gather together the vegetables that you want to cut up. No matter what
shape, size, or density, chopping piles of veggies all at once can be fun and
therapeutic. After you’ve got them chopped, separate the veggies you want
to blanch (to make them more digestible) and dip them in boiling water for
the allotted time. You can cool and then freeze them in freezer baggies to
grab when you go.
Stacking soups to save space
If you find that you’re running out of space in
the freezer for all your tiny tubs of soups and
stews, we’ve got you covered. Our healing chef
Colleen Robinson suggests pouring cooled soup
into heavy-duty zippered plastic storage bags
and stacking the bags on top of each other on
a cookie sheet. Put the sheet of soups or stews
in the freezer until frozen. Your final product will
be flat bags of soup that you can stack in your
freezer rather than a mixed bag of frozen shapes
and sizes that take up much more space. If you’re
worried about the bags sticking together while
they’re freezing, put a sheet of waxed paper
between the layers of soup bags. The added
bonus is that when you take your soup bag to
work or school, it helps keep the other food cool.
Chapter 14: Eating On the Go
If you’re chopping zucchini, you can bag some raw because it’s high in soluble
fiber and IBS-friendly.
A couple of dips you can make ahead are nut pâté (see the recipe in Chapter 7)
and pesto (see the recipe in Chapter 11). They’re not meals, but they make
great pasta toppings or wrap sauces. Nut pâté doesn’t freeze well, but the garlic
in the recipe keeps it fresh for a week. You can freeze pesto for about 3 months.
Keeping a portable snack pack on hand
Chapter 2 helps you understand the foods that work best for you and your
sensitive self. Copies of your safe food list are likely laminated and placed
strategically around your home, office, and car (and if they aren’t, they
should be). Take a copy of your safe food list and assign numbers based on
how safe those foods are for you: Put a 1 next to foods you know you can
absolutely always eat safely, a 2 next to those foods that are usually very safe,
and a 3 beside those foods that are safe but only under certain circumstances.
We strongly recommend that you always have a supply of at least one of your
number one safe foods on your person whenever you’re away from your own
kitchen. For example, if applesauce is one of your top safe foods, buy small,
sealed containers and keep a couple in your desk at work, a couple in your car
(depending on the temperature outside), and a couple in your handbag, computer bag, or somewhere else handy. That way, when hunger hits, you have
safe food to eat immediately and won’t be tempted to grab a less-safe snack
from the vending machine.
The following list details the foods that are easiest to pack and safest for IBS
stomachs in general. You know your gut better than we do, so you can certainly add other foods you have flagged on your safe food list. If you’re trying
out the Specific Carbohydrate Diet (SCD, see Chapter 3), check out the extensive list of legal and illegal foods at www.pecanbread.com/c.
✓ Applesauce: You can purchase individual containers of applesauce or
make your own and store it in small containers.
✓ Avocados: They come with their own container (a pretty durable shell),
and you can slice them in half with a sharp knife, remove the pit, and eat
them plain or with a teaspoon of lemon juice. If you’re a Vata constitution
(see Chapter 5), you can even sprinkle in a few drops of a mild chili sauce.
✓ Bananas: More great foods with their own baggies. As we mention in
Chapter 3, unripe bananas are suitable for IBS-C and ripe ones for IBS-D.
✓ Barley: Bring some barley soup with you when you travel and cook it up
when you can. Amy’s brand has a tasty canned Organic Vegetable Barley
Soup (www.amys.com). One can is 398 milliliters, which is about 1.5 cups
of soup.
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✓ Beets: Mixing cut-up cooked beets with carrots, corn, some brown rice,
and a bit of lemon and olive oil can make a great snack. Add some chestnuts, and you’ve got a gourmet meal. All these foods are high in soluble
fiber and can be packed alone or in combination.
✓ Currants, figs, raisins, and prunes: These dried fruits are great choices
separately and together are a good combination for IBS-C. High in soluble fiber and stimulating to the intestines, they help to keep your bowels
working when you’re traveling.
✓ French bread and sourdough bread: A long stick of French bread is a
great soluble-fiber food to add to any meal on the road. It can counteract
insoluble fiber or fill a vacuum when you can’t find anything else safe
to eat. Sourdough bread isn’t made from yeast, so it’s a good option for
folks who may be following a yeast-free diet.
✓ Oatmeal: This standby is the IBS traveler’s breakfast of choice. Check
out Chapter 6 for oatmeal recipes and tips on making it in your hotel
room.
✓ Mangos and papayas: These fruits are high in soluble fiber, and papaya
is high in enzymes, making it especially easy on the stomach. Cut them
in half, scoop out the seeds and pit, and eat the goodness inside.
✓ Parsnips: If you love parsnips, mix and match them with brown rice,
yams, sweet potato, carrots, beets, turnips, squash, and pumpkins.
✓ Peas: Put fresh peas in a container with some potato and yam for a great
meal on the go; you can add a bit of olive oil and vinegar to help mix
the flavors. All three vegetables are high in soluble fiber. If you’re into
cooked peas, adding butter or ghee (see the recipe in Chapter 6) gives
them a rich taste.
✓ Psyllium seed husks: These bad boys may sound pretty intimidating,
but they’re what you find in powdered fiber supplements like Metamucil.
They’re a great soluble-fiber addition to your travel pack; a tablespoon
or two a day when you travel helps regulate your bowels — take a tablespoon with 6 or 12 ounces of water for IBS-D and -C, respectively.
✓ Quinoa: Rice and barley aren’t the only safe grains. Use cooked, cooled
quinoa as a base for the safe soluble vegetables you can tolerate.
✓ Rice: It’s generally safe for IBS-D and IBS-C, so you may want to have a
small covered container of cooked brown rice as your personal portable
soluble fiber.
Always make sure that your survival kit has a vegetable peeler. Matches (for
dispelling odors caused by flaring symptoms) are another good addition.
Chapter 14: Eating On the Go
Enjoying Common Events without
Worrying About Side Effects
Most people without irritable bowels have no idea how much thought and
care goes into getting out the door for those who do. As an IBS sufferer, you
never know whether that pressure in your rectum is a gas or a solid, which
makes planning any trip outside the house somewhat difficult. But we assure
you it won’t always be like that. In this section, we show you how a little forethought can help IBS sufferers function in everyday situations.
Enjoying food at the office
Even if you love your job and have a positive workplace, anywhere but home
can be stressful if you have IBS. To help keep control over your situation,
make sure you have lots of nourishing, nurturing foods and drinks with you
when you head to work; in fact, stash a stockpile of your top safe foods at
your desk so you’re always prepared. We also recommend keeping a supply
of soothing drinks (such as peppermint, black, and ginger tea and lemonade)
as well for those times your IBS day doesn’t go quite as planned.
Of course, the office-eating issue is lunch; head to “Preparation Starts in
the Kitchen: Cooking Meals in Advance” earlier in this chapter for tips on
cooking grab-and-go lunches in advance, and check out the recipes in Parts II
and III for tons of IBS-friendly food ideas. If you miss going out to lunch
with your work pals, check out Chapter 16 for some ideas on making that
easier as well.
One of Christine’s favorite portable foods is cooked low-fat turkey sausages.
Shop for a selection that doesn’t have fillers like wheat or additives like nitrates.
Cook up a bunch and let them cool and then wrap each one in tinfoil and pop
them in the freezer. Christine drops one in her purse in the morning — by
lunch it’s a thawed and tasty protein boost.
Feeling deprived during that 3-p.m. slump when everyone in the office is
feeding dollar bills into the candy machine? Check out the dessert recipes in
Chapter 13 and tuck some safe sweets in your desk at your office.
If your office is prone to pitch-ins, check out “The potluck dinner” section
later in this chapter for info on navigating these parties.
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Sending kids to school
Most kids just want to fit in with their friends and not stand out as different —
especially at school, where standing out can be brutal. If your child has IBS,
she’s probably feeling the anxiety of being different on top of the anxiety
caused by her condition. Try packing a discreet survival kit with things to
help her feel safer at school, such as a thermos of her favorite soothing tea,
soup, or stew, or some rice crackers or plain mini rice cakes. Just be sure to
check the school’s regulations for bringing in outside food (and you should
probably forgo the matches in this case).
Preparation is the key for helping your child feel safe at school. It may take some
time to settle on lunches that nourish without embarrassing. Chapter 15
shows you how to do avoidance and challenging and create a food diary with
your child; after she has a better understanding of food’s effect on her condition, let her help you shop for the foods she’s put on her own safe list and work
together to create lunches that satisfy both hunger and the need to fit in.
For kids with IBS, sitting in a classroom under scrutiny of the teacher can be
upsetting. Putting her hand up to be excused to go to the bathroom can be
difficult for any kid, but if your IBS kid has to raise her hand to be excused
five or six times a day, that can feel like torture (and that emotional strain
isn’t going to help the situation any). And the bathroom isn’t the only issue.
Kids tend to get hungry throughout the day, and a standard tip for people
with IBS is to eat smaller meals throughout the day, but your student’s snack
and mealtimes are limited when she’s in school.
Explain your child’s condition to her teacher, principal, and school nurse so
that they understand what may happen in the course of the day. Her teacher
may already be aware that frequent bathroom breaks have been necessary,
but a sit-down meeting can drive the point home. You also want to work out
a plan for necessary snacking, such as having your student keep a stash of
snacks in her locker or in the nurse’s office and duck out of class to keep her
eating schedule on track.
Class celebrations are another challenge for kids with IBS. Having a conversation about why she can’t share in the cupcakes is mandatory, and if you’ve
already done the food diary and elimination diet with your kid, she knows that
the sweet treat, no matter how delicious, can still send her to the bathroom in
an unpleasant way. Teachers generally send home a note to let parents know
when a cupcake or pizza day is pending. Make sure you’ve put a treat from
Chapter 13 in your kid’s lunchbag to help soften the blow.
Chapter 14: Eating On the Go
No matter what age you are, in many ways, school and IBS do not mix well. If
you are an adult with IBS going to school, you can let your instructor know
that you have a condition that may require you to leave the room occasionally.
Sit near the door so your comings and goings are less distracting. Your class
schedule may be more flexible around your eating schedule, but you may also
want to mention that you may sometimes need to bring a snack to class.
Socializing with IBS: Functioning
at a function
No, we don’t mean that you’re going to invite your bowels to a party. Like
any public event, social functions can be very stressful for people with IBS.
They have to deal with tempting but potentially triggering foods, strange
(and sometimes public) washrooms, and folks who may not understand their
restrictions. The good news is that you can overcome these obstacles with a
little preplanning.
If your event’s venue is a public place, you can always call or drop by to
check out the bathroom facilities to help to ease your mind. If food will be
served, make sure you’ve eaten a safe and balanced meal beforehand. You
don’t want to show up hungry and be tempted to eat unidentified foods or
foods you know are bad but look reaaallly good to your growling stomach. If
you see foods that you know are safe for you, try them out. Otherwise, just
pop a few drops of mint essential oil into a glass of mineral water and enjoy
conversation rather than canapés. The following sections give you more tips
for surviving more-specific kinds of shindigs.
The dreaded dinner party
We’ve heard so many stories about dinner party mishaps. Rule number one:
If you don’t know what it is, don’t eat it. Period. Experts tell us that they
would rather be a bit rude for turning down the creamed artichoke dip they
know they can’t handle than be embarrassed (and even ruder) for spending
dessert in the bathroom with the fan working and matches burning.
If you’ve accepted an invitation to a dinner party because you’re feeling like
your symptoms have been behaving lately, great. However, keep in mind that
they can still throw a tantrum at any moment. This setting isn’t the place to
test unknown foods or go back to foods that have been a problem in the past.
Save testing foods for the privacy of your own home.
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Many hosts ask their guests if they have any food allergies or sensitivities.
Although you may be able to tell someone that you’re gluten intolerant and
lactose intolerant, they may not be too tolerant of you giving them your
whole IBS trigger list. Instead, give them some or all of your safe food list, or
rely on the following version of the safe soluble food list in Chapter 2, which
we’ve modified here for common dinner party ingredients:
✓ Applesauce
✓ Fresh peas
✓ Avocados
✓ Mangos
✓ Bananas
✓ Papayas
✓ Barley
✓ Pasta
✓ Beets
✓ Potatoes
✓ Brown rice
✓ Rice
✓ Carrots
✓ Squash
✓ Corn
✓ Sweet potatoes
✓ French bread
✓ Yams
We haven’t included any salad greens here — those have to come from your
personal preferences and experiments. Fish, chicken, and lean meats are usually fine as long as they’re not fried.
The potluck dinner
We love the idea of potluck dinners because you know you can find at least
one food you can eat safely — the dish you bring! In addition to bringing a
safe dish, have a safe snack beforehand at home and, as always, have your
survival kit with you. Make sure to make plenty of your dish; you need to be
able to get some even if it’s the hit of the party (and if you use one of the recipes in this book, it very well may be).
If you’re having a potluck lunch at work, offer to organize the menu and add
a couple of safe side dishes to the sign-up sheet like steamed rice and baked
yams.
At your next potluck, suggest that everyone bring copies of the written recipe
for their dishes for everyone at the party. That way, you can read the ingredients and determine what’s safe fare for you. It’s also a great way to collect recipes. Or if this book is your book club’s selection this month, meet somewhere
with a big kitchen and have a cooking party where everyone gets to take home
a few meals for the freezer.
Chapter 14: Eating On the Go
Venturing Further Afield:
Eating On the Road
Whether you’re taking a day trip or a long holiday, you have to do your
homework before you leave. The following list provides tips for keeping your
tummy happy while you travel.
✓ Make sure everyone’s on the same page. If they don’t know already, let
your travelling companions know that you have special considerations
to keep in mind when travelling. If you’re visiting family or friends, send
them an e-mail with your safe food list and let them know that you’ll be
bringing some food with you and doing some of your own grocery shopping after you get there and may need to do some of your own cooking.
✓ Scope out your destinations for grocery stores and health food stores
that carry the foods you need. You want to stock up on soluble-fiber
staples after you reach your destination. If you’re headed somewhere
that may not have the ingredients you need, take them with you. For
example, coconut flour may be hard to get in the middle of nowhere, so
if you anticipate needing it, pack some up in a heavy-duty zipper bag
that can withstand travel.
✓ Prepack food in to-go portions. You can easily find snack-sized plastic
bags and containers so that you always have munchies on hand regardless of your vacation activities. (See “Keeping a portable snack pack on
hand” for snack suggestions.)
For quick, safe on-the-go meals, throw a cooked chicken leg into a baggie
and head out. It comes with its own stick, and you can hold it with the
baggie to keep your fingers clean. Other protein sources you can easily
store in baggies are thick slices of meat (so they don’t fall apart), lamb
or pork chops, and even a chicken breast. Just be sure to keep them
cold if you’re going to be out for a while before eating them. Freezing
them beforehand and popping them in your bag before you leave will
keep them cool for a few hours. By the time you’re ready to eat, your
food will be thawed.
✓ Make the best of rest stop offerings. Nothing is worse than being on a
long drive without a prepacked meal and knowing that the convenient
restaurants at the travel plazas are fast-food nightmares. That’s why we
encourage you to take food with you when you travel. If you stop to use
the restroom and want to grab a cool drink, remember that the safest
thing to buy is water. And you can put a drop of peppermint essential oil
in the water to soothe your travel worn intestines.
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✓ Stick to your routine as much as possible. Try to stay on schedule
with your meals and bathroom breaks. If you see a rest stop, use it.
This strategy will ease your mind and stomach in the long run. If you
know that your bowels typically like to empty themselves three times
before you leave the house in the morning, make sure you honor this
when you’re on the road. You may get up earlier than your travelling
companions (the same as you do at home) to relieve yourself. If you take
off after only two bowel movements, you may set up a problem later. If
you’re traveling with IBS-C, visiting rest stops along the way gives you a
chance to stretch your legs, and maybe your colon will get the message!
✓ Take charge of your own meals. Although it may be more work, you
can be assured you have the right meals if you make them yourself.
Your host may appreciate the help, and you’ll know exactly what you’re
eating. However, keep in mind that some folks are pretty territorial
about their kitchens; be sure to verify with your host in advance that it’s
okay for you to do your own cooking.
Chapter 15
Making Mealtime Easier
for Kids with IBS
Recipes in
This Chapter
In This Chapter
▶ Identifying your child’s IBS trigger foods
▶
▶ Dealing with the effects of your child’s new eating habits on
T Eggs in a Basket
the family
▶ Shopping for friendly favorites with your IBS kid
▶ Dishing up kid-friendly IBS meals and desserts
I
Beef in a Pillow
T Sheila’s Tea Biscuits
Black ‘n’ White
Chicken Nuggets
▶ Pita Pizza
▶ Colorful Kids
Pasta Salad
▶ Fried-Free Fish for Four
T Happy Mac ‘n’ Cheese
T Smashed Potatoes
with Rosemary
T Frozen Fruit Pops
▶
n this chapter we focus on feeding safe food
to tiny tummies. If your IBS kid eats less sugar,
wheat, and dairy (the three big triggers), he’s
likely to be healthier, get fewer colds and flus, and
take fewer antibiotics. And finding the right foods
can play a major role in helping kids with IBS feel
normal. You can even tell your kids, and it won’t
be a lie, that they will be healthier and miss less school if they eat an IBS diet.
Wait, maybe you shouldn’t say the part about school.
Figuring Out Your Kid’s Trigger Foods
Your IBS-D child may already be aware that sometimes she has an urgent,
painful, explosive need to go to the bathroom and may have even had an
embarrassing accident or two along the way. An IBS-C child may recognize his
symptoms (the pain and bloated feeling in his stomach) but not their cause.
If you haven’t connected your child’s symptoms to the foods he or she eats,
chances are the kid isn’t going to make the connection either. Regardless of
IBS variety, children need to understand that paying attention to food choices
can lead to more comfort in their bodies and doesn’t have to be a chore.
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Finding fiber that satisfies
your tot’s tastes
We address soluble fiber in several of the chapters in Part II, but the soluble
foods children favor may be different from adult choices. Applesauce, apricots, bananas, peaches, papayas, carrots, potatoes, squash, zucchini, oatmeal, rice, miracle noodles, and non-gluten pasta are some examples of safe
soluble foods for kids.
Suspecting food sensitivities
In Chapter 2, we tell you about the food diary that helps adults monitor
what they eat and the physical and emotional symptoms that may go along
with their favorite foods. You can use the same technique to help determine
which foods trigger your child’s IBS symptoms. Quietly pay attention to how
your child seems to feel or behave after eating a meal or a snack. The goal is
to notice any patterns he has around normal mealtimes and snack times or
after holidays and parties. Track your observations in a notebook. How many
times a day did he visit the bathroom? Was he grouchy or complaining of
pain? Was he demanding or indulging in more of a specific food (such as ice
cream, cake, or bread)?
We encourage you to be subtle about recording his eating habits — no need to
tell him you’re watching every piece of food that he puts into his mouth!
A weekend is a great time to start your detective work because your child
isn’t away at school for several hours during the day and you likely have
more time free to observe him.
If you prepare food for your kid, just carry on with your typical menu.
Remember, you want to notice what is in his current diet that may be causing
IBS symptoms (and we suspect that if your kid has an IBS reaction to certain
foods, you’ll start making that connection very quickly). At this stage, you’re
just observing and making notes.
After a few weeks of being a private detective, do a simple experiment. Pick
a weekend when your child will be having all his meals at home. Plan your
menu for the weekend and leave out one or two foods that your research
suggests may be the IBS culprits. You may want to start with dairy and/or
wheat, which are often in the top two. Instead of the typical milk-on-cereal
breakfast and cheese sandwich at lunch, plan ahead for alternatives; you can
check out the recipes later in this chapter or the information in Chapter 3 for
ideas. Remember, you’re just avoiding one or two things for a couple of days.
Make notes about any changes (or lack thereof) you observe in your child’s
Chapter 15: Making Mealtime Easier for Kids with IBS
symptoms. If you see no perceivable improvements, experiment with two different foods on another weekend. But if you feel ready to introduce your kid
to the avoidance and challenge experiment, read on.
Challenging foods to find the culprits
We talk about doing avoidance and challenge testing of certain foods in
Chapter 2. We acknowledge that it can be a tough experiment, even for
adults. After all, who wants to give up favorite foods? It can be even harder
with kids because their trigger foods are often the ones they love most and
will fight you tooth and nail for. When a kid craves a food, it can be like an
addiction, and she won’t give it up easily.
So if you want to encourage your child to do the challenge, be ready with
your sales pitch. One idea is to wait until she complains about spending too
much time in the bathroom or being uncomfortable from pain and bloating.
If you’ve been monitoring her food habits and reactions (see the preceding
section), present some of your detective work in a way that doesn’t make her
feel like you’ve been stalking her! Mention that you noticed her running to the
bathroom after the pizza and movie night and that you’ve read that the ingredients in pizza can have that effect on some people. Then ask her whether
she wants to do an experiment to see what foods her body does and doesn’t
like. Have her pick a Saturday when she can eat as much junk food as she
likes and explain that you want her to avoid sugar, wheat, and dairy for six
days leading up to that splurge day. During this time, you both will note how
she feels emotionally and physically and keep track of her bowel movements.
We highly recommend that you do the experiment together and invite any
other family members to participate. The more family members who participate in this experiment, the better. Not only does full participation make food
preparation easier, but even those without IBS also feel some benefit from the
exercise. In our experience, anyone who does the avoidance and challenge
test comes away with a greater insight into how food affects their mind and
body. The stomach ache after eating ice cream gets explained, as do the ongoing sugar cravings that can follow. It’s a great opportunity to explore family
health and support the kid who has IBS trouble.
Your child may be miserable for a few days while going through junk food
withdrawal, but by Saturday she just may be healthier and happier than
you’ve seen her in a long time. Make sure you check in with her during those
six days to see how she’s feeling and how her relationship has been with the
bathroom. If you’re participating yourself, you can compare notes.
When Saturday rolls around, let her eat all the pizza, soda, ice cream, sugarcoated cereal, and sweets she can stomach. The aftermath of such a day
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may be filled with stomachache, headache, irritability, gas, bloating, lethargy,
diarrhea, or constipation. Have her write down how she feels after indulging
in these foods. If it’s in her own handwriting that she made seven bathroom
trips after eating pizza and ice cream, she may be more likely to believe it two
months down the line when she is tempted by pizza. The experiment should
give you and your child some great insight into the part food plays in her health
picture. In our experience, kids become very conscientious about avoiding
foods that are making them feel that bad. Now, it’s your job to keep the kitchen
stocked with foods they can eat, and we’re here to help you with that chore.
You may have to conduct the challenge adventure a few times a year to
remind your child of the connection between food and her symptoms. The
body remembers how to react to trigger foods, but cravings for treats have a
short attention span.
Keeping a kid’s food diary to connect
symptoms and triggers
When your child isn’t doing avoidance and challenge testing (which we discuss in the preceding section), keeping a food diary (like the adult version in
Chapter 2) can help him make a connection between food and his physical
and emotional symptoms. Depending on age, your child can keep a paper
diary, an electronic one on his computer or cellphone, or put all the facts on
a big chalkboard. Younger children can use happy faces, neutral faces, or
sad faces to illustrate how they feel after eating various foods. You can even
make a game out of collecting happy faces in your child’s food diary; he feels
like he’s winning at something, and you know he really is winning because
he’s eating more safe food.
Keep in mind that younger kids may not be able to make the connection
between food and symptoms, even with a food diary. You may have to explain
that what your child eats may be what’s affecting his body.
If your child is older, she’s more likely to make those connections, so encourage her to do so. If she notes in her diary that she was terrified her guts
would explode at the birthday party, help her to reason that this reaction
happened after eating the birthday cake.
Helping Your Kid(And the Family)
Cope Emotionally with IBS
Being diagnosed with something like IBS is stressful for your child and for the
family. Kids especially take their cues from you on how upset they should be
Chapter 15: Making Mealtime Easier for Kids with IBS
about this condition. The more you highlight your child’s IBS, the more he
feels like it makes him stick out. The more worried you are, the more likely he
is to think he has a serious illness.
Your job as a parent is to keep life as normal as possible. Downplay the fact
that your child is different or sick as much as possible. You have to acknowledge the fact that he has symptoms and do whatever you can to help give
him relief, but that doesn’t mean it needs to be a production. Be conscious of
labeling him as sensitive, different, and so on, because those labels can hurt
(and stick). And make sure you respect your child’s privacy; for example,
don’t talk about his bowel movement in front of his friends or siblings.
That said, don’t pay so little attention to your child’s IBS that he feels alone.
Try to keep chatting with your IBS child. If he doesn’t feel like you understand, he may close up and avoid talking about his bathroom experiences
and symptoms, feeling like he has to deal with them on his own.
Remember that one child’s IBS affects other kids in the family as well.
Suddenly, brother is getting more attention and special food treatment, which
if left unchecked may lead to resentment (especially if the non-IBSers feel like
they’re having to throw out their cheese puffs to accommodate the IBS kid’s
new restrictions). Make sure everyone is getting attention, information about
the new changes, and healthy snacks, and check out the following section for
more on keeping everybody feeling well fed.
Creating As Little Headache
As Possible in the Kitchen
One of the most important steps to take when you have an IBS sufferer in
the house is to make sure that your kitchen is stocked with IBS-friendly food.
Everyone has seen (or been) the kid who stands in front of the full fridge —
door wide open — and proclaims that there is nothing to eat. Multiply that
with the feelings of deprivation that come when a kid’s favorite foods are
deemed unsafe, and you can understand why loading your kitchen with fabulous IBS-safe foods and keeping the unsafe foods out of sight is crucial for
making your child’s IBS journey a little easier. We show you how to create an
IBS-friendly kitchen in Chapter 4.
Have several types of IBS-safe snacks available to encourage your kid to eat different things each day. Munching on the same thing day after day can lead to
food sensitivities, and providing lots of options helps your IBS child feel less
restricted — like she’s making a choice rather than not having any choices.
We already hear you say that making special food for your kid with IBS seems
like a lot of extra work, but we encourage you to have a look at the recipes
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and tips in this book and consider introducing some new IBS-friendly dishes
in the whole family’s diet.
While the family is transitioning into this new way with food, have everyone write
their names on the packages of one or two of their favorite snacks or foods. This
way, everyone (parents, siblings, and your child with IBS) has foods that nobody
else will touch. And because kids can be territorial, bogarting their own snacks
may actually take their minds off the fact that those snacks are different.
What about siblings who don’t have IBS challenges? They’re going to insist
on eating their favorite foods no matter what. We suggest some creative
healthy snack swapping (such as fruit leather for a chocolate bar; Carolyn’s
Chocolate Banana Cream Pudding (see Chapter 13) instead of chocolate ice
cream, and apple chips for potato chips). Chapter 7 is full of snacks that the
whole family can enjoy and Chapter 13 has safe desserts to snack on. Great
snacks show siblings that the fact that one person has IBS isn’t going to force
them to gag down inedible food!
Involving Kids in Shopping
Letting your little IBS sufferer help you shop for his foods is a great way to
help him feel like he has choices in spite of his restrictions. Work together to
come up with safe snack and meal favorites.
Before heading to the market, make sure your child has had a satisfying snack
or meal to diminish his cravings for unfriendly foods. All shoppers know that
shopping hungry tends to make people want to grab everything in sight. We
suggest putting aside time to make the first shopping excursion a fun and thorough one. Leave the rest of the family at home for this one so you can both
focus your attention on finding foods that fit.
At the store, give your kid as much control as possible when choosing IBSfriendly foods. Teach him how to read nutrition labels; a great rule of thumb
is that if you can’t pronounce the ingredient, you should keep it off the IBSfriendly list. See how quickly he can identify the sugar, wheat, and dairy on
the labels, because he’s most likely avoiding these ingredients. You may want
to do some detective work beforehand and have a list of IBS-friendly products to direct him towards.
Making IBS-Friendly Foods for Your Kids
If your kid is like most kids, her favorite foods are probably French fries, hot
dogs, milk, PB&J, and sugar-coated cereals. We’ve tried to include recipes in this
section that are safe substitutes (though not necessarily exact replacements)
Chapter 15: Making Mealtime Easier for Kids with IBS
for these standbys, and you can also adapt any of the recipes in this book for
your child.
Breakfasting for kids
What do kids usually eat for breakfast before they go off to a stressful or
exciting day at school? You may already be curbing the morning ritual of
acidic orange juice and milk-drenched, sugar-coated wheat cereal, but a lot of
the available alternatives aren’t much friendlier. This section gives you recipes to replace your kid’s trigger-loaded breakfast with friendlier fare. Check
out Chapter 6 for more breakfast recipes.
Beef in a Pillow
We were inspired to create Beef in a Pillow using two kid-friendly and IBS-friendly foods:
eggs and beef. Neither ingredient has the insoluble fiber that can irritate your gut, but
both do have some fat. Be sure to drain the cooked beef well as the recipe calls for to
help keep some of that fat out of your system. The egg fat comes in the yolk; if you’re
concerned about the fat irritating the intestines, you can substitute two egg whites for
one egg, although the yolk is the most nutritious part of the egg.
Preparation time: 5 minutes
Cooking time: 10 minutes
Yield: 4 servings
2 tablespoons coconut oil
⁄4 pound free-range lean ground beef
1
4 eggs
1
⁄2 teaspoon salt
1 Heat a medium skillet over medium heat and add 1 tablespoon of the coconut oil. Add
the ground beef, cooking thoroughly while breaking it up into small chunks. Remove
from the skillet and sit on paper towels to drain off the beef fat.
2 Beat the eggs and salt in a bowl.
3 In a clean, hot pan, heat the rest of the coconut oil and add the eggs. As the eggs begin
to set (about 3 minutes), sprinkle the cooked beef into the center of the omelet. Flip the
omelet in half, slide it halfway down the pan, and flip it over for another minute of cooking.
4 Remove the pan from the heat and cover for a few minutes so the center of the omelet
finishes cooking. Cut into four servings and serve.
Per serving: Calories 174; Fat 14.1 g (Saturated 8.3 g); Cholesterol 229 mg; Sodium 377 mg; Carbohydrate 0.4 g
(Fiber 0 g); Protein 11.8 g; Sugar 0.4 g.
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T Eggs in a Basket
This recipe is basically poached eggs on bread, but Eggs in a Basket makes it sound a
little more fun. Eggs are a safe food for IBS; add them to an IBS-safe bread (such as the
homemade sourdough in Chapter 12), and you have a winning combination. You can
toast or not toast the bread depending on your child’s preference.
Preparation time: 5 minutes
Cooking time: 5 minutes
Yield: 2 servings
2 eggs
2 slices of sourdough bread (store-bought, or
see the recipe in Chapter 12)
2 teaspoons butter or ghee (see the recipe in
Chapter 6)
Dash of paprika (optional)
1 Put 3 to 4 inches of water in a deep skillet (with a lid) and place on high heat. Crack
each egg into a separate small cup; when the water in the skillet boils, gently slip the
egg into the water and cover immediately.
2 Turn off the heat and cook until the eggs are just slightly runny, about 3 minutes. While
the eggs are cooking, toast the bread (if desired), spread butter or ghee on each piece,
and then cut a hole in the center of each piece. After the eggs are done, use a slotted
spoon to put each egg in the hole of one piece of bread. Garnish with a dash of paprika
(if desired).
Per serving: Calories 172; Fat 9.7 g (Saturated 4 g); Cholesterol 222 mg; Sodium 227 mg; Carbohydrate 12.3 g
(Fiber 0.9 g); Protein 5.9 g; Sugar 1.8 g.
T Sheila’s Tea Biscuits
This recipe contributed by Sheila to www.pecanbread.com for tea biscuits gives kids
a safe biscuit option that also includes that childhood standby, peanut butter. These
biscuits are safe for colitis and Crohn’s disease, so they’re safe for kids with IBS. We
recommend Organic Maranatha Peanut Butter because the nuts are grown in a dry
climate and not exposed to the dampness that can cause mold to grow on peanut crops
in wet climates.
Preparation time: 5 minutes
Cooking time: 15 minutes
Yield: 7 servings (14 biscuits total)
Chapter 15: Making Mealtime Easier for Kids with IBS
2 1⁄3 cups almond flour
1
⁄2 teaspoon salt
1
1 teaspoon honey (optional)
3 eggs
1
⁄2 cup creamy peanut butter
⁄2 teaspoon baking soda
⁄4 cup plain yogurt (or water)
1
1 Preheat the oven to 325 degrees. Mix the almond flour and peanut butter well and set aside.
2 Beat the eggs and then mix in the yogurt or water, salt, honey (if desired) and baking
soda. Add the egg mixture to the flour mixture and beat until it firms up.
3 Roll heaping tablespoons between barely wet hands, keeping a bowl of water nearby to
rewet your hands as necessary. Place biscuits on a buttered baking sheet and flatten to
about 3⁄4 inch in height. Bake for approximately 15 minutes or until lightly browned. Cool
and enjoy.
Vary It! Add about 1⁄2 cup of raisins after all other ingredients are mixed well.
Tip: Enjoy with butter and homemade strawberry jam.
Per serving: Calories 250; Fat 21.2 g (Saturated 3 g); Cholesterol 64 mg; Sodium 262 mg; Carbohydrate 8.6 g
(Fiber 1.8 g); Protein 11 g; Sugar 1.6 g.
Munching lunches for little munchkins
Brown-bagging kids’ lunches can be a challenge regardless of age because of
their food restrictions and the added limitations of getting foods to school
or day care. In this section, we give you some lunch alternatives that won’t
tempt your kids to go for the mystery meat.
Nuts are being regulated out of school lunches, so peanut butter sandwiches
and snacks will soon be a thing of the past. What’s left for snacks, you ask?
Shannon Leone, author of The Healthy Lunch Box (available at www.rawmom.
com/HealthyLunchbox), offers these suggestions from an article she wrote
for www.naturallysavy.com:
✓ Loads of fresh fruits and berries
✓ Freshly ground sesame seeds mixed with a bit of honey
✓ Manna bread (sprouted grain breads)
✓ Rice and sushi loaded with veggie strips
✓ Vegetable crudités
✓ A cool pack with a smoothie
✓ Bean salads (made with chick peas, sprouted lentils, and so on)
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✓ Rice cakes
✓ Veggie pâté
Black ‘n’ White Chicken Nuggets
This great kids’ recipe, which is featured in the color section, comes from Colleen
Robinson at www.crimsondoorhealing.com. It gives them the chicken nuggets they
love minus the wheat batter, additives, and deep frying that can upset their tummies.
They can even help make it! The sesame seeds do have some insoluble fiber, but you
can grind them down in a food processor to make them more IBS-friendly.
Tools: Parchment paper (optional)
Preparation time: 10 minutes
Cooking time: 20 to 25 minutes
Yield: 4 servings
⁄2 cup black sesame seeds
1 teaspoon water
⁄2 cup white sesame seeds
1
⁄4 cup honey
2 egg whites, beaten
4 boneless, skinless 6-ounce chicken breasts,
cut into nugget-sized chunks
1 tablespoon tamari or low-sodium soy sauce
2 teaspoons olive oil
1
1
1
⁄4 teaspoon each salt and pepper
1 Preheat the oven to 400 degrees. Put half of the black sesame seeds in a large plastic
zipper bag and repeat with a separate bag for the white sesame seeds.
2 In a medium bowl, whisk or fork-beat the honey, egg whites, tamari or soy sauce, water,
salt, and pepper. Add the chicken and stir with a slotted spoon until all the chicken
pieces are evenly coated. Remove the chicken with the slotted spoon, allowing the
extra liquid to drip off the chicken.
3 Put half the chicken in the black sesame seed bag and the other half in the white
sesame seed bag. Seal the bags and shake, shake, shake until the chicken is all coated in
seeds, adding more seeds if you need to.
4 Cover two cookie sheets with a very thin coating of olive oil or parchment paper. Using
a clean slotted spoon, take the chicken chunks out of the bags and put them on the
cookie sheets, making sure the chunks don’t touch each other to ensure faster cooking.
Bake for 20 to 25 minutes or until a chunk cut open has no pink in the center.
Tip: Honey makes a tasty dipping sauce if it’s on your safe list.
Per serving: Calories 749; Fat 46.9 g (Saturated 8.3 g); Cholesterol 70 mg; Sodium 1196 g; Carbohydrate 51.9 g
(Fiber 6.2 g); Protein 33.5 g; Sugar 18.3 g.
Chapter 15: Making Mealtime Easier for Kids with IBS
Pita Pizza
Kids long for pizza, a classic treat, reward, and party food. Here’s a recipe from Colleen
Robinson (www.crimsondoorhealing.com) that puts pizza control in the hands of
your children. These basic instructions are for 1 serving, but you can easily multiply by
adding an extra pita per person.
This dish, which is featured in the color section, is as IBS-friendly as you make it
because pretty much all of the ingredients are optional; leave off any trigger ingredients
to avoid reactions. You can use either the tomato sauce or soy cream cheese (or both,
if that’s what floats your boat) as your topping base, and add the toppings here or anything else you have in your fridge. (Try chopped broccoli.) If you can handle cheese,
choose an SCD variety such as brick cheese, white cheddar, or Colby.
Preparation time: 10 minutes
Cooking time: 15 minutes
Yield: 1 serving
⁄4 cup SCD-safe medium cheddar cheese
1 piece of non-wheat pita bread
1
1 tablespoon tomato sauce
⁄8 teaspoon each dried basil and dried
oregano
4 medium mushrooms, sliced
1
1 Preheat the oven to 350 degrees (for a softer crust) or turn on the broiler (for a crispier
crust).
2 Spread the pita with a small amount of tomato sauce. Sprinkle on the mushrooms, a bit
of cheese as a highlight rather than a blanket, and the dried basil and oregano. Put the
pizza on a cookie sheet and bake or broil until the mushrooms are a little wilted and
any cheese is melted/browned to your liking.
Vary It! You can use soy cream cheese in place of the tomato paste, and feel free to add
whatever cheese and toppings you prefer from your safe foods list.
Tip: Kids enjoy cleaning spinach and other leafy greens when they get to put the greens in
a towel and whirl it around their heads to dry them.
Per serving: Calories 269; Fat 10.7 g (Saturated 6 g); Cholesterol 30 mg; Sodium 256 mg; Carbohydrate 31.7 g
(Fiber 1.1 g) Protein 12.7 g; Sugar 3.8 g.
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Colorful Kids Pasta Salad
You cook the pasta — the kiddies put the salad together. Everybody wins. This familyfriendly favorite comes from Colleen Robinson (www.crimsondoorhealing.com) and
lets everybody get involved with their dinner. Use gluten-free, Orgran Rice & Corn
Vegetable Pasta, which comes in multicolored animal shapes. You can also use glutenfree Tinkyada Organic Brown Rice Pasta, but then you have to change the name to Kids
Pasta Salad — just as tasty, but less fun. Peas are high in soluble fiber and make this
dish very IBS-friendly.
Preparation time: 5 minutes
Cooking time: 10 minutes
Yield: 4 servings
One 8.8-ounce package dried pasta, cooked
and drained
1 cup frozen peas, thawed under running water
1 tablespoon lemon juice
1
⁄2 tablespoon olive oil
¼ teaspoon each salt and pepper, or to taste
One 12-ounce can of tuna packed in water,
drained
1 Place the cooked pasta in a big bowl; have the kid(s) add in the peas and tuna and stir.
2 Put the lemon juice and olive oil in a small jar and let the kid(s) shake it and pour it
over the pasta mixture. Add salt and pepper to taste.
Per serving: Calories 443; Fat 9.8 g (Saturated 1.8 g); Cholesterol 15 mg; Sodium 228 mg; Carbohydrate 51.8 g
(Fiber 3.8 g); Protein 34.7 g; Sugar 3.4 g.
Dining in
Certain dishes are just plain kid-friendly. Fish sticks and macaroni and cheese
are a couple of kid cravings you may have to watch out for with IBS tots. So
our healing chef Colleen Robinson has adapted these faves to enhance their
friendliness. After your IBS kid knows that he can still eat “normally,” the
impact of IBS on his diet may lessen a little.
Chapter 15: Making Mealtime Easier for Kids with IBS
Fried-Free Fish for Four
Colleen Robinson (www.crimsondoorhealing.com) presents this simple-to-make,
kid-friendly recipe. To increase its IBS-friendliness, use breadcrumbs from homemade
sourdough bread (see Chapter 12 for the recipe).
For those of you who are scared of baking fish, tilapia is your friend. It’s a firm, userfriendly fish that holds its moisture well and doesn’t easily fall apart, dry out, or get
mushy or mealy. You can also use whatever fish looks good at the store — salmon,
tuna, and cod are other good options.
Tools: Parchment paper
Preparation time: 15 minutes
Cooking time: 20 minutes
Yield: 4 servings
Four 8-ounce tilapia fillets
1 teaspoon dried parsley
1 egg white, beaten
1
⁄2 teaspoon dried sage or basil
⁄2 to 1 cup dry breadcrumbs or panko
breadcrumbs (see Chapter 11 for the recipe)
1
1 Rinse the fish under cold running water and pat dry with a paper towel. Preheat the
oven to 350 degrees.
2 In a bowl big enough to fit the fish pieces in, combine the breadcrumbs or panko and
the herbs. Dip the fish into the egg white and then into bread crumbs, turning to coat.
Place the coated fish on a cookie sheet covered with parchment paper and sprayed
with a cooking spray.
3 Bake for 20 to 25 minutes or until the outside is a dark golden brown and the inside
flakes when you stick a fork into it, turning after about 10 minutes so both sides get
crispy.
Vary It! For even more kid points, cut the fish into 4-inch fish sticks before coating in the
egg and breadcrumbs. Bake for 15 minutes because the smaller portions cook faster — and
get to the table faster.
Tip: Serve with Oven Baked Yam (or Potato) UnFries (see the recipe in Chapter 7).
Per serving: Calories 604; Fat 10 g (Saturated 4 g); Cholesterol 236 mg; Sodium 562 mg; Carbohydrate 29.6 g
(Fiber 2 g); Protein 98.4 g; Sugar 2.6 g.
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T Happy Mac ‘n’ Cheese
Colleen Robinson (www.crimsondoorhealing.com) knows kids (and, heck, adults)
love macaroni and cheese, so she gave us this IBS-friendly version of the classic comfort food. This dish is far less likely to trigger your tyke’s IBS than the boxed stuff or the
lactose-heavy, fat-laden traditional version.
If all cheese is a trigger for you, skip this recipe, but otherwise the cheese options here
are generally well-tolerated, naturally low in lactose, and approved for the SCD. SCDlegal cheeses include cheddar, Colby, Swiss, Havarti, and an occasional bit of Asiago;
Colleen likes a combo of 4 ounces of cheddar, 3 ounces of brick cheese or Colby, and
1 ounce of Asiago, but you can mix it up depending on your child’s preferences and
trigger foods. If your kid has wheat problems, you can leave off the breadcrumbs or try
spelt or rye breadcrumbs.
Preparation time: 10 minutes
Cooking time: 30 minutes
Yield: 4 servings
8 ounces dry short rice or wheat pasta (such
as elbow macaroni, penne, shells, or fusilli)
1 teaspoon paprika
8 ounces grated cheddar cheese
⁄2 tablespoon butter
1 teaspoon dry parsley, or 1 tablespoon fresh
11⁄2 tablespoons flour
⁄2 cup breadcrumbs or panko crumbs (see the
recipe in Chapter 11) (optional)
1
1 teaspoon powdered mustard
2 1⁄2 cups plain soymilk
1
1
⁄2 teaspoon salt
1 Bring a large pot of water to a boil. Cook the pasta according to package directions,
subtracting 1 minute from the cooking time to allow for oven time later. Drain and rinse
with cold water to stop the pasta from cooking.
2 Turn the broiler on and place the oven rack about 1⁄3 of the way from the top.
3 In a large pot, melt 1⁄2 tablespoon of butter over medium heat. Sprinkle in the flour and
powdered mustard and whisk or fork-mix for about a minute to cook the flour so it doesn’t
taste pasty in the sauce. Stir in the soymilk slowly in a gentle pour, whisking like mad so
the flour mixture distributes evenly and doesn’t get lumpy. Add 1⁄2 teaspoon of the paprika.
4 Crank the heat up to high to bring the sauce mixture to a boil and then lower the heat to
low until the sauce is barely bubbling. Simmer to thicken (3 to 5 minutes), stirring a lot.
5 Sprinkle in the cheese by handfuls, stirring as you add each handful, until it melts and
the sauce is smooth and gooey. Add the cooked pasta and turn the heat to medium-low,
stirring for a couple of minutes to heat the pasta and make sure it’s well coated.
6 Pour the cheesy pasta into an 8- or 9-inch baking dish sprayed with cooking spray. Sprinkle
the breadcrumbs over the top (if desired) and then the remaining paprika and the parsley.
7 Place the pan under the hot broiler and broil until the crumbs are golden brown or the
pasta is toasty-brown, keeping the oven door cracked so the dish doesn’t overheat.
Remove it from the oven and let it sit for about 5 minutes to allow everything to set nicely.
Chapter 15: Making Mealtime Easier for Kids with IBS
Tip: Rice pasta is a great option here. Christine recommends Tinkyada Organic Brown Rice
Pasta, which comes in many shapes and sizes.
Tip: Try miracle noodles if your child doesn’t seem to be able to digest grains. Miracle noodles are a soluble fiber product.
Per serving: Calories 578; Fat 24.1 g (Saturated 13.3 g); Cholesterol 63 mg; Sodium 827 mg; Carbohydrate 63.6 g
(Fiber 3.72 g); Protein 24.4g; Sugar 6.5 g.
T Smashed Potatoes with Rosemary
Chef Victoria Amory (www.victoriaamory.com) contributed this recipe that’s a bit like
making mud pies (or at least, you can tell the kids it is), and they’re like potato pancakes
when they’re done! Little ones love to do the smashing part of the job, which is essential for
exposing as much potato as possible to the high heat, resulting in a super crisp shell encasing creamy potatoes. When the potatoes are soft, use a meat mallet, the back of a spoon, or
even your fist to smash or press the potatoes into patties (just watch the heat if you’re
going the hand route — the taters did just come off the stove). A drizzle of olive oil, a sprinkle of sea salt, and a pinch of rosemary is all it takes to elevate them to dinner party status.
Tools: Parchment paper
Preparation time: 15 minutes
Cooking time: 35 minutes
Yield: 6 servings
2 pounds white, red, or purple baby potatoes
2 cloves garlic, peeled and chopped
2 sprigs fresh rosemary, needles stripped and
chopped
1
6 tablespoons olive oil
⁄8 teaspoon each salt and pepper
1 Heat the oven to 350 degrees. In a stock pot filled with salted water, boil the potatoes
for about 15 minutes until a fork can be inserted into one with slight resistance.
2 In a bowl, combine the rosemary, garlic, olive oil, salt, and pepper. Using a slotted
spoon, transfer the potatoes to a cutting board and invite kids to smash them with the
back of a large spoon to form a disk. An inch in thickness is good to shoot for, but your
kids may not be into symmetry.
3 Place the disks on a rimmed cookie sheet lined with parchment paper and brush the flavored olive oil on top. Roast in the oven until golden and crispy, about 15 to 20 minutes
Per serving: Calories 258; Fat 13.7 g (Saturated 1.8 g); Cholesterol 0 mg; Sodium 200 mg; Carbohydrate 30.9 g
(Fiber 2.8 g); Protein 2.9 g; Sugar 1.3 g.
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Don’t desert dessert
It’s a treat to know that your kids can eat and enjoy some safe sweets that
don’t involve 10 to 27 teaspoons of sugar like some sodas and milkshakes do.
We include a special kid-friendly dessert here, but they’ll be just as pleased
to eat any of the desserts from Chapter 13.
T Frozen Fruit Pops
This great treat from Colleen Robinson (www.crimsondoorhealing.com) is for kids
who may be missing the high-sugar frozen treats their friends seem to enjoy. If fresh
fruit is a trigger food for your child, the skins are likely the problem, and this recipe
eliminates the skins and the worry. Use whatever fruit you have on hand; mango is a
favorite of Carolyn’s from her perch in paradise in Maui.
Tools: Popsicle sticks
Preparation time: 5 minutes
Freezing time: 30 minutes to 2 hours
Yield: Five 3-ounce pops
2 cups fresh mango
1 teaspoon brown sugar or agave (optional)
1 teaspoon lemon juice
1
⁄2 cup water
1 Puree the fruit and lemon juice in a food processor until it’s super-smooth; taste and
sweeten with the brown sugar or agave if necessary. Pour into small cups or large ice
cube trays and place them in the freezer until they get slushy (15 to 45 minutes,
depending on cup size and the temperature of your freezer).
2 When slushy, insert the popsicle sticks and let them finish freezing, up to 2 hours.
Tip: You can buy plastic frozen popsicle molds with the sticks included and you won’t have
to wait to put in the sticks.
Vary It! You can use other fresh fruits in place of the mango such as peaches, nectarines,
apricots, and pears, peeled and cored or pitted.
Per serving: Calories 47; Fat 0.2 g (Saturated 0 g); Cholesterol 0 mg; Sodium 2 mg; Carbohydrate 12.4 g (Fiber 1 g);
Protein 0.4 g; Sugar 10.7 g.
Chapter 16
Finding Safe Dishes When
You’re Dining Out
In This Chapter
▶ Working to ensure a successful restaurant outing
▶ Scrutinizing fast food
▶ Knowing what to order at different kinds of restaurants
B
eing cooped up at home and eating the contents of your kitchen may
be safe for you and your bowels, but continually missing out on Fridaynight dinner with friends can be gut-wrenching. We’re pretty confident that if
you follow the eating guidelines we give you in this book, you’re going to feel
more at peace with your gastrointestinal tract (GIT). And when you’ve got a
handle on what foods feel friendly, you may just find that some of your favorite restaurants are safer than you thought.
A big part of eating out is splurging on your favorite treat, but ordering that
breaded mozzarella stick appetizer and eating it guiltily can send your IBS into
a frenzy before you can say “Check, please!” So we suggest that you allow the
experience of eating out to be the treat and save the splurges for a time when
you know that your body is immune to reaction, or that reaction isn’t going to
compromise your plans for the rest of the night.
In this chapter, we give you plenty of tips to ensure your restaurant experience
is a positive one that doesn’t leave you spending dessert in the restroom.
Planning Ahead for an
Enjoyable Experience
When you’re feeling up to a meal on the town, a bit of planning can make for a
great time. As you’re healing and dealing with your IBS, we want you to enjoy
yourself, so the planning tips in this section show you that you have more
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control in your life and dining experiences than you thought you had. You
may need some practice to get up the nerve to ask for what you want and
how you want it in a restaurant, but having the guts to order your sauces on
the side will have your gut thanking you.
Check out the washroom facility beforehand so you encounter no surprises
if you have an emergency while you’re there. Is it a one-seater that you may
have to wait for if it’s occupied? Does it look like the kind of place you want
to spend a significant amount of time in if necessary? Is it equipped with a
ventilation fan and plenty of toilet paper? Is it situated far enough away from
a common area so that you won’t be worried about smells and sounds leaking
out? Knowing your bathroom options ahead of time can help you determine
how adventurous you’re willing to be.
Eating out when you have IBS-D
You may recognize this common scene: You’re enjoying a birthday party
with friends at a local restaurant. After a dinner of cheeseburgers and fries,
the waiter shows up with some sort of chocolate ice cream explosion smothered in whipped cream and nuts. You can’t say no to the birthday boy’s icecream toast, so you take a spoonful — and then another, and then about 17
more. You enjoy the festivities for a while until you start to feel the familiar
rumblings; despite your best attempts to reason with your intestines, you’re
forced to flee to the restroom while the rest of the party finishes the sundae.
Although simply avoiding the temptation of cheeseburgers and ice cream
seems like a no-brainer, this story is a classic tale for people with IBS. You get
lulled into the magic of the party and feel like the stomach gods simply won’t
let you have an attack. But the stress and excitement of a party can also put
your body on high alert, actually making you more susceptible to an attack.
Here are some steps you can take at restaurant shindigs to avoid goading
your guts into turning on you:
✓ Consult your safe food list as a reminder of the reality of your current
safe food choices. If you haven’t compiled a safe food list yet, we encourage you to head to Chapter 2 now to do so. A food list is a great way to
remind yourself of which foods work for you and which ones you’ve
already challenged and dismissed from your diet. Because IBS triggers
vary so widely from person to person, we can’t give you a one-size-fits-all
crib sheet of foods to avoid, but making your own is entirely worthwhile
and in fact could be a huge key to staying in the attack-free zone.
✓ Pick a restaurant that has a lot of variety on the menu. The more variety a menu offers, the more likely you are to find something that works
Chapter 16: Finding Safe Dishes When You’re Dining Out
for you. Plus, many restaurants these days are more conscious of the
healthy choices their customers are making and have adjusted their
menus to reflect that. But before you rush off to a drive-through, please
read “Avoiding Fast Food” later in the chapter for a caveat about the socalled healthy options some fast food places offer.
✓ Review restaurant menus online. This way, you can have some idea
ahead of time of what food choices seem safer than others. When
searching for a new restaurant, always be conscious of words like
creamy, crispy (may mean fried), and rich in the menu descriptions;
these terms mean to lure in folks craving a decadent treat, but they may
serve as a trigger warning to you.
✓ Call the restaurant ahead of time and ask whether the chef can prepare
specific ingredients in a safer way for you. For example, many restaurants
have items like chicken strips that they may be able to grill for you instead
of breading and frying. Get the chef’s name and her permission to tell the
waiter that she’s confirmed the kitchen can prepare your dish according
to your request. Although chain restaurants often have staff trained to deal
with special requests, we find that smaller family-owned restaurants are
also often happy to oblige when you make specific requests.
✓ Write down what you plan to order and stick to that decision. Don’t
be tempted by those visions of chicken fries dancing in your head
when you see what all your friends are ordering. If you have to, close
your eyes when the waiter wheels the dessert tray to your table. And
don’t sample from your friends’ plates. Just because you didn’t order it
doesn’t make it safe!
✓ Order takeout to take a practice run with the food. Of course, the conditions and environment are different from a dinner out with friends, but
at least you can test the food in the safety of your own dining room.
✓ Let your companions know what’s up ahead of time. Sure, admitting
to friends that you have IBS is embarrassing (although IBS affects about
20 percent of the population, so you may find that someone else in the
group suffers too). But telling friends upfront that you have some stomach sensitivities and may be making special requests of the kitchen is
less embarrassing than telling them through the wall of the washroom
stall in the restaurant.
✓ Don’t eat and drive! We’re largely kidding here, but if being the group’s
driver adds extra stress to your evening, meet your friends at the restaurant. That way, if a bathroom emergency comes up, you can make your
apologies and leave rather than strand everybody else at the table while
you take care of business.
✓ Instead of BYOB, try BYOR (bring your own rice). Having a soluble-fiber
side on hand can help you diffuse a less-than-ideal restaurant meal. If
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rice isn’t on the menu of the restaurant you’re visiting, call ahead and
ask if you can BYOR because you have food sensitivities. Some kitchens
will even heat it up for you.
✓ Learn the art of substituting. As you get into a natural rhythm of eating
for IBS and get used to your safe food list, you’ll discover uses for food
that you didn’t think about before. Think about the job you need a food
to do in your meal. For example, a bun typically holds a hamburger and
fixings, but if you’re avoiding bread, then you need a substitute. So if
you’re craving a burger, ask the restaurant to wrap it in romaine lettuce
(if that’s on your safe food list) rather than a wheat bun. If lettuce isn’t
on your list, ask for a burger without the bun and transfer it to a thin
rice cake at your table. If that isn’t appealing, just eat your burger with a
knife and fork.
Eating out when you have IBS-C
People who have IBS-C aren’t blindsided by the sudden bathroom rush that
can hit IBS-D sufferers in the middle of the meal. We know eating out with
IBS-C presents its own challenges because it seems like you simply can’t do
enough to prepare, so we hope the following tips help you hit the town:
✓ Don’t overdo it if you’re having a bout of constipation. We’re not suggesting that you don’t eat at all, but do realize that whatever you eat
goes into your already-plugged gastrointestinal tract (GIT), so getting
carried away isn’t going to help your evening.
✓ To prepare for an event, be extra vigilant about drinking extra water,
up your fiber intake, and get lots of exercise. This is the normal advice
we give for IBS-C, and it may just work well enough for you to enjoy your
evening.
✓ Wear clothing that is loose and comfortable, especially around your
waist. If you have IBS-C, you likely have a closet full of stretchy pants
that don’t restrict your stomach. But make sure you have a couple of
comfortable and flattering outfits that you can wear when socializing.
The “I have nothing to wear syndrome” feels even worse when your tight
pants are a painful reminder of your days without relief.
✓ Keep soothing tea with you. If you feel discomfort during your meal
and you’ve found the tea that soothes your stomach, always keep
several bags on hand. Ask your server for a pot of hot water, and they
usually oblige. Just pop your teabag into the pot and sip through the
discomfort.
✓ Avoid your trigger foods even if you’re feeling good. As tempting as
that questionable dish may look, you don’t want to risk setting off your
IBS on your night out.
Chapter 16: Finding Safe Dishes When You’re Dining Out
Avoiding Fast Food
The point of fast food restaurants is to feed you quick, tasty food. Although
fast food places may be modifying their menus to attract people looking
for healthier meals, they’re doing so within their prefabricated, prepared,
and quickly cooked format. Any investment they may be making to provide
healthier options is likely more of a marketing ploy than a health plan.
As an IBS sufferer, you have to see through the hype and consider what constitutes a safe meal for you. As painful a step as it may be, we suggest you
steer clear of anything with a fast food feel, drive-through access, or mascots.
If your family insists on a trip to a burger-iffic chain, do your homework first.
Compare your food list to the lists of ingredients on the Web sites of the
restaurants in question. Most restaurant chain Web sites have a tab or link
labeled something like “Nutrition” for this information.
You can quickly search a particular Web page for specific words without
having to slog through everything. In your browser toolbar, just click Edit and
then choose the Find on this Page option to search that page for ingredients
that bug you.
At first glance, you can easily find the basic ingredients: a burger patty,
a bun, and a couple of condiments. But dig a little deeper. What’s in the
burger? What’s in the bun? How many ingredients are in the condiments,
sauces, and side dishes?
A basic burger at Joint A says it’s 100 percent beef with salt and pepper
seasoning. But not all burgers — even different offerings from the same
restaurant — are created equal. A different burger at the same restaurant
has a list of 25 ingredients including milk, wheat, soy, MSG (under one of its
many pseudonyms), and several types of sugar. Certain sauces that go on
some burgers have about 30 different ingredients, including wheat, different
forms of sugar, high fructose corn syrup, and a few unpronounceable items
that sound more like chemicals than food (probably because they are).
This advice comes straight from a fast food worker: If you want to be sure
the restaurant makes your burger plain, tell them you have an allergy. Many
burgers are already prepared, packaged, and ready to drop in your drive
through bag; a plain order often means workers just scrape the toppings off
one of these premade patties.
What about the healthier options like grilled chicken breasts? We were
shocked to find that a grilled chicken breast at one fast food restaurant
involved nearly 50 ingredients. And that didn’t include the bun! Many preservatives, sugars, yeasts, and flavorings all go into that grilled chicken breast
(which may actually be made from chicken rib meat).
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Getting a glimpse into the kitchen
We’ve done a bunch of the detective work for
you about what may be going on in the kitchen
of your favorite eateries, and you may be surprised (as we were) to find that lots of restaurants take shortcuts that can spell trouble
for your intestines. Here are some restaurant
habits to be aware of when dining out:
✓ Making items from mixes: Many restaurants don’t make everything fresh on site.
Shocking! Instead, they use mixes for
sauces, gravies, scrambled eggs, desserts,
and toppings that can be full of preservatives and other nasties your stomach can’t
tolerate. Ask your server to ask the chef for
clarification on what’s in the sauces before
you order them.
✓ Warming frozen food: Christine was pretty
surprised to get a peek into a kitchen at a
local diner to find the cook pulling a giant bag
of breaded chicken strips out of the freezer
and dumping them in the deep fryer. Ask your
waiter to find out whether the chef makes
his own dishes (especially appetizers).
If you see food on a menu that you’ve also
seen in the freezer at a big-box store, the
chances are it’s not handmade and may
be full of additives and ingredients that you
can’t tolerate.
✓ Adding unexpected extras: Christine is often
surprised by what the chef puts on the plate
as a sauce or garnish despite it not being in
the menu. Her rule of thumb is to ask for any
sauces or toppings on the side. Asking for
the condiments on the side gives you control
of what goes into your mouth! Sometimes
her dinner companions cringe when she
asks, but they’ve learned that it’s a better
alternative to her sending back the whole
plate when it’s smothered in a béarnaise
sauce that wasn’t mentioned on the menu.
Read what’s in the parentheses and brackets beside certain ingredients on
the ingredient list. These are the sub-ingredients (and sometimes sub-subingredients) of the main ingredients. Don’t assume you know what seasoning
is — next to one seasoning, we found 19 different ingredients.
Finding IBS-Friendlier Food
in Your Favorite Restaurant
Going out to eat doesn’t have to be a source of torture, although we know it
can be. People with IBS have to have creative solutions to their dining dilemmas, so here we share some tried and true tricks of the trade. You may be
surprised to find you have more options than you thought for dining out
with IBS. Just remember that in general your basic foods to avoid are those
that include dairy, wheat, and sugar, and check out the tips for dining out in
Chapter 16: Finding Safe Dishes When You’re Dining Out
general in the section “Planning Ahead for an Enjoyable Experience” earlier in
this chapter.
We give you tips for enjoying lots of ethnic cuisines in this section, but French
cooking is really one to stay away from. It has so many pâtés, cheeses, breads,
and creamy sauces that we don’t know how to make it safe.
If you think your waiter isn’t listening, say you have a serious food allergy so
the cooks legitimately leave the problem ingredients out instead of just scraping, say, the mayo off your dish. Or if you’ve arranged to have your chicken
cooked without being breaded first, feel free to spell it out to your waiter that
no breadcrumb should come in contact with your chicken. Carolyn has been
known to mention that a certain food will surely kill her if she eats it. Gets
their attention every time!
Mastering the meat-and-potatoes
breakfast
If you find yourself eating the most important meal of the day in a restaurant,
you may have to dig a little as you search the menu for a safe breakfast. The
offerings are usually, bacon, fried eggs, cereal, coffee, donuts, and bagels —
nothing there to get your day off to a good start when you have IBS. But
if you look a little further on the menu you can order oatmeal without the
brown sugar, poached or soft boiled eggs without the bacon, and even a
small steak (grilled, not fried) without the fried hash browns.
Making Mexican work for you
Most Mexican restaurants start you out with chips and salsa; the chips are
usually corn, which is likely safe, and you may be able to handle mild salsa,
but pass on the hot salsa and people who challenge you to a chili pepper
eating contest!
Many dishes come with or actually incorporate tortillas, which are generally
corn or flour (which means wheat) — make sure you get the corn variety if
you have wheat sensitivities.
Cheese can be shaky, but ask what type of cheese they use; if it’s on your safe
food list, it may work for you. Lean portions of chicken, beef, and pork are
also safe.
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Many Mexican menus have complex dishes that have meat, beans, cheese
in a wrap covered in sauce and more melted cheese. Such an adventure
may not work for you, but fajitas are a great alternative. They often consist
of simply grilled meat and vegetables with tortillas and condiments on the
side so you can build your own dish. If you don’t want to be tempted by sour
cream, ask for a safer alternative, such as more guacamole or mild salsa.
If the flour tortilla doesn’t work for you, ask for romaine or iceberg lettuce
leaves to stuff with your fajita mixture, or just use a knife and fork instead.
Inviting Italian back to the table
Although you may consider lasagna, garlic bread, and wine comfort food,
your bowels may not agree. Bread, wheat pasta, and sauces made with
creams can pose a real hazard to your IBS; you especially want to stay away
from the stuffed pastas that can be too creamy, cheesy, and dense for your
sensitive system. Pizza probably isn’t the best choice for you either, although
you may be able to remove the meat and vegetables and enjoy the crust (if
you’re not wheat sensitive), sauce, and a safe cheese.
But never fear — you may still be able to find some great, friendly options at
the local Italian eatery. Veal, chicken, and fish are common in Italian cuisine,
and many restaurants that are conscious of their customers’ dietary needs
will happily grill the meat instead of cooking it in a sauce. Most Italian restaurants serve risotto, which is a rice dish, so they likely have rice on hand; try
ordering plain rice with a basic tomato sauce. Or if tomato isn’t on your safe
list, make it risotto in clear broth.
Also ask about the soup of the day — it’s often made with simple ingredients.
Salads and side dishes of cooked vegetables like potatoes and broccoli may
be available plain — always ask for sauces on the side so you can control the
amounts.
Staying safe with Chinese
A meal of Chinese is exciting because you have lots of choices, but one big
drawback is that the biggest flavor enhancer in Chinese food is MSG, which is
often built into the sauces that you order.
Pay close attention to what your server says. If you’ve asked him for your food
to have no MSG, he may repeat back “No added MSG,” which likely means
you’re still getting some MSG in your sauces, soups, and prepared items like
egg rolls.
Chapter 16: Finding Safe Dishes When You’re Dining Out
Favorites like egg rolls, spring rolls, and wontons are usually meat and/or
vegetables wrapped in a flour pastry and deep fried. They’re tasty (that’s
why they’re favorites), but they may not be the best choice for your IBS.
Sweet-and-sour pork is breaded, deep fried, and smothered in a sugary sauce,
which can present all sorts of triggers. And don’t forget that Chinese staple
soy sauce — it contains wheat and sugar that may set off your symptoms.
Your best dish may be a simple bowl of steamed rice with stir-fried meat,
chicken, or fish and vegetables. Some Chinese soups can be quite simple; for
example, egg drop soup is a broth with threads of egg and peas (just make
sure it doesn’t also include MSG). You may also be able to get some plain rice
noodles on the side or that you can dip into your soup. Moo shu meals can
be another good choice because they come with lettuce leaves that you can
fill with the marinated meat and vegetable mixture.
Treating yourself to Thai
Thai food is one of our very favorites because it’s got lots of mild flavor and
is generally light, but watch out for some pitfalls. Many appetizers include
fried items, and they’re big on coconut, peanut sauce, and cooking oils,
which are in almost all their entrées and may be potentially problematic
ingredients. Pad Thai, for example, has peanuts plus sesame and canola oils.
Luckily, you can get some much better options. Grilled marinated squid and
prawns have less fat than fried appetizers. Satay, substituting the peanut
sauce with fresh lime, is another great choice. Most Thai noodles served
are made from rice and boiled or steamed, so they should be safe as well.
Steamed rice is preferable to Thai Fried Rice, which is sautéed in oil.
Tom Yum Gai, is a very light flavorful broth featuring Asian mushrooms and
lemongrass. Finally, we suggest you take the fresh tropical fruit over the
deep-fried bananas for dessert — many Thai restaurants offer an exotic selection including mango, papaya, and pineapple.
Enjoying Japanese food
Yes, we know we told you to avoid sushi because of the safety of raw fish,
and we stick to that. You can, however, have vegetable sushi, or even sushi
with cooked fish. The avocado roll and California roll are good choices, but
avoid the tempura roll or fried salmon skin roll. Most menus list all the ingredients of each roll so you can scan the list for your safe ingredients. Keep a
safe distance from the wasabi green hot sauce — it may light a fire in your
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intestines. For a safe sushi dip, look for wheat-free soy sauce in the larger
restaurants.
Japanese cuisine isn’t all about sushi, though. Rice is a staple of Japanese
fare, so you can simply order teriyaki beef or chicken with a side of rice.
Japanese soups can be a very safe IBS choice. Soba (buckwheat) noodle
soup, egg drop soup, or miso soup are three common offerings that you may
want to try. Just be sure to ask about MSG if the restaurant uses prepackaged
soups instead of preparing them fresh.
Surviving steak- and chophouses
You don’t have to give up the steakhouse! They may be more expensive, but
you can have a well-prepared yet simple grilled steak, fish, or chicken and
side order of cooked vegetables and call it a great night.
The first items that appear to the table are ice water and the bread basket,
but if you stay away from both, you should be fine. For most people, ice
water chills the stomach and may cause cramping. French bread is an acceptable soluble side, so if you need one and it’s great French bread, go ahead.
Don’t be afraid of doggie bags so you can eat lightly and take the rest home
and enjoy it later. We recommend freezing your leftovers right away and
eating them a few days later so that you aren’t overloading on certain foods.
Be aware of salad bar offerings. Many people have reported IBS reactions after
having been to a salad bar. Turns out many restaurants with large buffets and
salad bars use a preservative spray on the vegetables to keep them looking
fresh and crisp, which is likely what’s causing the problems. Just check with
the restaurant staff to see whether a particular place uses the spray.
Part IV
The Part of Tens
W
In this part . . .
e do our best in this part to provide you with
some simple solutions to increase your success
with your individualized IBS diet.
Chapter 17 helps you make foods friendlier for your IBS
gut. Chapter 18 focuses on yeast, one important and
often underacknowledged factor in IBS. Chapter 19 gives
you solid reasons to avoid ten particular foods, and in
Chapter 20 we help you eat your way out of some common eating traps that you may find yourself in.
Chapter 17
Ten Tips for Making Foods
Friendlier to Your Tummy
In This Chapter
▶ Preparing and eating your food in ways that minimize symptoms
▶ Having the right eating attitude
Y
ou simply have to eat to survive, even when the only available food may
result in a trip to the bathroom or a bout of cramps and gas. This chapter gives you some tips to increase the odds of you eating a decent meal even
under less-than-ideal circumstances.
Cook Your Fruits and Vegetables
In the raw state, fruits and veggies are packed with insoluble fiber, which can
be agitating if you tend towards IBS-D (but you may need it if you have IBS-C).
If raw fruits and vegetables give you problems, you can cook them to make
them behave better in your gut.
Cooking breaks down the cell walls of plants, making them less rigid and
less irritating to your sensitive gut. Some well-tolerated cooked vegetables
for IBS-D are zucchini, potatoes, and yams. Fruits are a little more forgiving
than vegetables; raw pineapple, kiwi, papaya, and figs have plant enzymes
that help your digestion when you eat small amounts. Friendly cooked fruits
include apples, pears, pumpkin, and plums with the skin removed for IBS-D
and the skin intact for the extra fiber for IBS-C.
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But you don’t have to take our word for it . . .
We’re not the only people who believe cooked
food is easier on the stomach. Chinese medicine teaches that raw vegetables take longer
to digest than cooked ones because the stomach has to warm the food before it can break it
down. Cold food has to get up to your body temperature (98.6 degrees for the average person)
to begin digestion, so cooking vegetables can
be like predigestion, doing some of the work
that your body may not have the energy to do.
Quickly boiling or steaming vegetables can start
the process for you.
Additionally, during the macrobiotic diet boom
many years ago some people said the brown
rice, vegetable, and seaweed diet was healing
for people with cancer because the fact that
all the food was cooked put less strain on the
digestion. For more on the macrobiotic lifestyle,
check out Verne Varona’s Macrobiotics For
Dummies (Wiley).
Puree Your Foods
If you favor the flavor of a Raw food diet but can’t handle its digestion, you
can puree your foods in a high-speed blender. This process breaks down cell
walls and reduces the load of insoluble fiber, making foods more digestible.
Many people report that eating puréed food does help them get some nutrition while going through a bad patch of IBS.
Pureeing is different from juicing because it keeps some of the fiber from the
vegetables, whereas juicing removes all the fiber from the vegetable. Head to
the following section for more on juicing.
Pureeing cooked food may not seem as appetizing because a steak is no
longer a steak if you don’t have to cut it with a knife, but whizzing it in a food
processor for a few seconds to break down the meat fibers may help you
digest it better. Cooked and pureed yams, cauliflower, and carrots are tasty,
even though they may remind you of baby food.
If you do puree your food, make sure that you just eat a teaspoon or so at a
time and hold the food in your mouth for a few seconds to let your saliva start
the digestion process.
Juice Your Fruits and Vegetables
If you want to take insoluble fiber completely out of the fruit and veggie equation, try juicing, which leaves the nourishment but gets rid of all the fiber and
Chapter 17: Ten Tips for Making Foods Friendlier to Your Tummy
especially the insoluble fiber that may set off your intestines. You can turn
your juice into a healing drink by adding peppermint leaves, ginger, or fennel
to help support your gastrointestinal system. For some tasty juice options,
try the recipes in Chapter 8.
Have a Side of Soluble Fiber
Whether you’re eating out or eating in, you can make a questionable main
dish more IBS-friendly if you have a side of soluble fiber handy. Rice is one
of your best soluble side choices, especially in a restaurant, and cooked
or steamed rice is great to keep in your fridge all the time. Applesauce and
bananas are other good sources of soluble fiber.
Keep bananas around in different stages of ripeness. You can treat IBS-D with
a green banana and IBS-C with a ripe one.
The latest soluble safety net to hit the shelves is chia seeds. Chia absorbs
twelve times its weight in water and turns into a soluble jelly that can help
bind up your IBS-D or break through your IBS-C. A teaspoon in your smoothie
or stirred in water can be a useful remedy before, during, or after your meal.
Remember to take it with a large glass of water if you have IBS-C and only a
few ounces of water for IBS-D.
Consider the Fit for Life Strategy
In 1985, Harvey and Marilyn Diamond wrote Fit for Life (Warner Books, Inc.),
which was based on the premise that you shouldn’t mix certain food groups.
It suggested that combining foods like protein with foods like fruit causes
incomplete digestion of both because protein requires more acidic gastric
juices than fruit does. By paying attention to what foods you eat together,
you may take some of the pressure off your digestive juices.
Although this program may not be the right way to eat for everyone, we’ve
seen people have success with it. If nothing else, it may be a way to give your
digestive system a break from its usual way of dealing with food. Here are
some of the main Fit for Life rules with some commentary from us:
✓ Eat fruits by themselves. Fruit passes through your digestive system
very quickly and should be allowed to do so without interruption from
other foods needing more acidic digestive juices. If you eat fruit with
protein, the meat can hog all the digestive powers you have, leaving
the fruit to ferment in your belly. Fermenting fruit can open the door to
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yeast (see Chapter 18) and cause gas and bloating in your gastrointestinal tract (GIT).
You may have trouble digesting fruit because of the fructose whether or
not you eat it by itself.
✓ Eat carbs and proteins separately. Much like fruit, these items can ferment in your stomach because you don’t have enough digestive juices to
go around.
✓ Never drink water with meals. Drinking water with your meals dilutes
the enzymes and acids that help you to digest your food completely and
properly. This rule doesn’t apply to drinking liquid soups, or to drinking a teaspoon or two of apple cider vinegar with 4 ounces of water at a
meal to enhance digestion.
✓ Avoid dairy products. The Diamonds believed that we did not digest
dairy products in general and made them out of bounds. We do agree
that you should avoid dairy products, with the possible exception of
some safe cheeses and yogurts that we talk about in Chapters 3 and 6.
Change Up Your Drink Routine
The best way to make your drinks IBS-friendly is to make sure they don’t contain alcohol, caffeine, or carbonation. Caffeine can annoy your colon if you
have IBS-D; carbonation is gas, and you don’t want more gas in an already
gassy stomach. Alcohol is a laxative and feeds intestinal organisms; check
out Chapter 19 for more on why you should avoid these substances.
So what do you drink instead? You can make safe and soothing teas from
chamomile, peppermint, ginger, and fennel. Brew the tea and leave it to cool
before keeping it covered in the fridge for a delicious summer treat. Sweeten it
with stevia, and you have a sweet, friendly, and soothing beverage. We suggest
taking a bottle of cooled tea with you rather than bottled water if you’re going
to dinner — a few sips of peppermint tea can soothe your stomach while you’re
waiting for the food to be served. You can also put one drop of essential oil of
peppermint in a bottle or jug of water and have a delicious drink in seconds.
Watch Fatty Meats (And Grill,
Don’t Fry)
Greasy burgers and fried chicken slow down your digestive system for hours
and cause IBS cramping and abdominal pain. If you eat animal protein, go lean.
Chapter 17: Ten Tips for Making Foods Friendlier to Your Tummy
If you can, talk to your neighborhood butcher about the cuts of meat that are
leanest; you can typically get extra-lean ground beef. If chicken is your thing,
try grilled chicken breast rather than fried chicken wings. (And of course, you
should be getting free-range, hormone-free meat to avoid the chemicals.)
When grilling, keep the fire to a minimum; burned meat may be kind of tasty,
but the charcoal is hard to digest. We like the indoor countertop grills that
drain the fat from your food while you’re cooking. You can grill vegetables
and meat at the same time and have a full tasty meal while using just one
appliance. Just don’t be tempted to slather oil on your grill — you don’t need
to when a quick spritz will do.
Defuse Dairy
If you have difficulty digesting lactose, you can try lactose-free dairy products or lactase enzyme pills that aid in dairy digestion. Check out Chapters 3
and 6 for both cheese suggestions and yogurt recipes that may be easier on
your gut. You can also try warming your milk, which makes it more digestible
than cold milk and less likely to cause constipation, or go for organic milk
and non-homogenized milk, which are also easier to digest. You may also
find limiting your dairy portion size helpful; head to the following section for
more on portion control.
Minimize Serving Size
You may remember a time when you had an enormous Thanksgiving dinner
and your stomach and intestines felt like a cyclone had hit them. Many
people who don’t have and have never heard of IBS have had those symptoms just because they ate a meal the size of a small car. IBS-friendly foods
come in small portions; you may even get away with something that you
don’t think is good for your IBS if you only eat a little bit. A good guideline is
that your meat serving should be about the size of a deck of cards (and not
one of those giant novelty decks, either); many single servings by today’s
standards can easily feed three people.
Think Food Friendly
Monitoring your thoughts is a powerful exercise for people who have IBS. You
may have a column in your food diary to keep track of what you’re thinking
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when you’re eating so you can easily see the correlation between your
thoughts and your IBS symptoms.
We’ve said it before, but we’ll repeat it: When you’re thinking negative
thoughts as you eat something, you’re associating that thought with the food.
So when you reach for a food that you’re concerned may be a trigger for your
IBS, stop for a moment and consider how often thoughts like the following
take you in a negative direction:
✓ I know if I eat this item I’ll pay for it later.
✓ I don’t care whether I get a bad reaction from eating this food.
✓ I shouldn’t eat this dish.
As you think these thoughts, even without having food around you, can you
feel how uncomfortable it feels? You may even feel a gripping sensation in
your stomach or feel it tightening as if you’re holding your breath. But now
practice thinking positive thoughts about food:
✓ This treat is so delicious.
✓ This dish is really one of my favorite things to eat.
✓ I’m so happy to be eating this snack.
We don’t expect you to believe these new thoughts right away, but we do ask
you to practice thinking positive or even neutral thoughts while you eat. The
more you tell your body that what you’re eating is good, the more your body
believes you. Of course, this exercise doesn’t apply to eating a pint of rocky
road ice cream after a plate of ribs washed down by a quart of beer. It’s part
of the comprehensive IBS healing program that you are developing.
Chapter 18
Ten Ways to Keep Yeast in Check
In This Chapter
▶ Understanding yeast overgrowth’s symptoms and effects
▶ Getting rid of yeast
▶ Treating other conditions without contributing to a yeast problem
Y
east has been around forever; it’s not some mystery bug just now discovered. The real mystery is why it’s not recognized as a trigger for IBS.
It lives happily and harmlessly in your gut as tiny little yeast buds playing tag
with good bacteria and even the occasional parasite. But yeast turns into a
rampaging monster when the conditions in your gut are right. Trouble can
start when you take antibiotics that kill all the good bacteria in your gut that
serve as a barrier to keep yeast in check. If you feed yeast with lots of sugar
and carbs and nothing to check its growth, it turns into an invading army of
threads.
How can a thread be dangerous? The problem isn’t a thread — it’s a billion
threads that together can irritate and even penetrate the gut lining. This penetration causes a recognized medical condition called leaky gut that allows
the absorption of yeast toxins into the blood stream. You can read more
about yeast in Chapter 1, but here we give you ten ways to keep yeast under
wraps so you don’t have to deal with these conditions. They’re not all cooking or eating tips, but together they can help you manage your yeast situation
and therefore your IBS.
Quickly Identifying a Yeast-Related
Flare-Up
Answering the following seven fungal questions can give you a heads up on
what’s causing those gut symptoms that you think are untreatable IBS. If you
answer yes to two or more bullets, it’s likely yeast, which means it’s treatable
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and you’re ahead of the game. Several sections later in this chapter help get
you on the antifungal path.
✓ Have you recently taken antibiotics? Whether it’s one dose or dozens
of doses, the effect of antibiotics is that they kill off intestinal bacteria
and leave lots of room for yeast to grow. Most people with yeast overgrowth recall that their symptoms started after a long course of these
killing drugs.
✓ Do you crave sugar? Yeast is like the Borg in Star Trek: a mass mind that
has taken over your body. Whatever it wants, it gets, and what it wants
is sugar and carbs (foods that may trigger your IBS on their own). The
number of microorganisms in your intestines is ten times your body cell
count, so if you have yeast overgrowth, you may be outnumbered and
outvoted when it comes to ordering that pizza and milkshake. After you
starve and kill your abnormal yeast population, outside of having hypoglycemia or diabetes, you may find you don’t crave sugar anymore.
✓ Do you feel worse on wet, damp days or in moldy places? Addams
family aside, most people prefer sunny, warm, dry environments, so
we’re not talking about feeling great when you’re vacationing in Arizona.
If you find yourself sneezing up a storm on rainy days or in your damp
basement, one reason may be that mold spores are irritating your nasal
passages because your nose is already being poked with marauding
yeast just like your gut. These micropunctures in your nasal passages
allow molecules of chemicals and allergens to be absorbed, causing you
to react to mold, dust, pollens, and animal dander, as well as to perfumes and cleaning products. Carolyn has had depressed patients and
clients who’ve seen their depression worsen on damp days. Treating
their yeast and eliminating mold in their environment turned their
depression around and took away their rainy-day melancholy.
✓ Do you feel you have extremely low energy? When you have yeast
overgrowth, your energy is low because of all the time your immune
system has to spend defending against 178 different yeast toxins. Now
that’s an energy drain! One really potent yeast toxin is acetaldehyde,
which can damage all the tissues in the body, including the brain.
Another factor: When yeast is having a party in your gut, it produces
alcohol in your body. For some folks, it’s enough to make them feel
drunk and even show up on a breathalyzer test or a blood alcohol reading. It sounds bizarre, but it’s a documented condition called Drunken
Syndrome in Japan. Maybe that’s why people with yeast problems
tell us they feel like they have a perpetual hangover. Of course, your
energy drain may also be affected by the exhaustion that goes along
with trying to figure out what’s wrong with you and find a doctor who
actually listens to all your symptoms instead of just diagnosing you with
depression and handing over a prescription for an antidepressant. How
depressing is that?
Chapter 18: Ten Ways to Keep Yeast in Check
✓ Are you bothered by vaginal burning, itching, or discharge? Not quite
a game-show question, or even cookbook conversation. Nevertheless,
yeast ends up in these orifices, too. Most doctors think that yeast is only
a pesky inflammation, but we know different. It can also be an intestinal
overgrowth that comes from the intestine and crawls down your rectum
and anus into the vagina. Yuck! That’s why you can also have rectal itch
along with vaginal itch.
✓ Do you have frequent sinus infections? The Mayo Clinic reported in
one study several years ago that 97 percent of chronic sinus infections
were fungal-related. What do doctors use to treat sinus infections?
Antibiotics! And what causes fungal overgrowth? Antibiotics! It’s a
vicious cycle that you can break only by understanding the origins of
yeast overgrowth and treating yeast as an underlying cause.
Any mucus membrane in your body can have yeast overgrowth. Stick
out your tongue. If it’s coated with white, that can be a dead giveaway
that you have yeast overgrowth. A yeast infection in your esophagus
can contribute to heartburn and gas, which sometimes can make such a
stretching pain around your diaphragm or upper stomach that you think
you’re having a heart attack.
✓ Do you suffer from burning, itching, or tearing of the eyes and ears?
Carolyn tells her clients that when you have an itchy, tearing eye discharge, you probably have yeast up to your eyeballs and it’s high time
you did something about it!
Yeast can grow from your sinuses through the Eustachian tube that runs
from your nose to your ear, causing itchy ears. One of the first cases of
yeast infection that Carolyn saw in her practice was a 10-month-old boy
who had been on eight courses of antibiotics for ear discharge found at
birth. His mother was a nurse, and even though she said the discharge
smelled yeasty, nobody listened. Finally, she had a swab taken of the discharge; sure enough, it was yeast, and the antibiotics were only making
the problem worse.
Making Sure Your Doctor Considers
All Courses of Action
Doctors simply don’t learn about yeast overgrowth in medical school. Most
either think of yeast problems as either vaginitis (vaginal inflammation) or
the worst case scenario that it’s infecting your blood and is life threatening
and only happens in the hospital from IV antibiotics, cancer chemotherapy,
or AIDS. You may have to suggest the third option: that what you have is an
overgrowth of yeast in your intestines.
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Even if your doctor does understand the intestinal option, he may think the
treatment is simply a matter of giving you an antifungal drug like Nystatin or
Diflucan for a week or two. You can use an antifungal, but the best results
come from a long-term diet, probiotics (supplements that replace good bacteria), and natural antifungals.
Starving Yeast
Like annoying party guests, if you feed yeast, it will come, and if you don’t
feed it, it will go. Simple. Okay, not exactly simple, but doable. All you have to
do is begin a very strict anti-yeast diet. For the first few weeks, avoid sugar,
dairy, gluten grains (rye, wheat, and barley), most fruit, and fermented foods.
(You may notice that this plan looks an awful lot like the elimination diet for
determining IBS triggers in Chapter 2.) What’s left? Plenty: dozens of vegetables, some fruit, gluten-free grains (millet, rice, amaranth, kamut, quinoa, and
oats), fish, and antibiotic- and hormone-free chicken, turkey, lamb, and beef.
After the second or third week of a yeast-free diet, you should begin to feel
much better. And we promise that you will feel better enough to make up for
having endured this diet! But in the meantime, don’t be discouraged if you
feel worse before you feel better. During the first week, you may feel some
aggravation of symptoms as the dying yeast floods the system with its toxic
byproducts. The most common of these die-off symptoms are rashes, headache, shifting bowel movement, and aches and pains.
After several weeks on a strict diet, reintroduce foods, one by one, to get an
indication of whether you have any reaction to that food. You can also take
bentonite clay, which we talk about later in this chapter and in Chapter 1, to
absorb toxins and lessen the die-off that you may otherwise experience.
If you reintroduce a food that your body doesn’t like (and we’re not talking
taste buds here), you may find that it’s a food allergy or an IBS trigger. Or
you may just start feeling awful simply because you’ve eaten a sugar or carb
food that grows yeast in your newly cleaned gut. If your yeast has irritated
the lining of your gastrointestinal tract, you may also have a leaky gut, which
means that undigested foods can leak through the injured intestinal wall into
the blood stream and set up a reaction with the immune system.
Replacing Yeast
Add lactobacillus acidophilus bacteria to your diet in the form of organic yogurt
without added sugar. Lactobacillus acidophilus is a good bacteria, called a
probiotic, that helps build up the normal bacteria in the bowel as the yeast are
killed off and leave vacancies in the intestines and vagina. This bacteria is a
friendly one that produces lactic acid that poisons yeast and keeps it in check.
Chapter 18: Ten Ways to Keep Yeast in Check
You can also take lactobacillus acidophilus capsules. The criteria for choosing a good lactobacillus acidophilus is one that has 2 to 10 billion live organisms in each capsule; make sure that amount is guaranteed through the
expiration date. You usually take the capsules on an empty stomach at least
one hour before or two hours after food. Most people take them before bed
and allow the lactobacillus acidophilus to populate their bowel overnight.
Though we’re happy that the yogurt companies have jumped on the probiotic
bandwagon, please be aware of the other ingredients in probiotic yogurts,
specifically sugar. If you’re on mission to purge yeast from your system, eating
any kind sugary yogurt, probiotic or not, isn’t going to help matters at all — it
just feeds the yeast.
Killing Yeast in the Gut
You can begin getting yeast under control by eating antifungal foods that are
natural yeast killers; garlic, onions, coconut milk, and coconut oil are a few of
the most common ones. You can also add antifungal herbs such as hops and
Pau d’Arco (also called Lapacho or Taheebo) taken in the form of herbal tea.
A comprehensive treatment for killing yeast and eliminating yeast toxins
includes psyllium powder, bentonite clay liquid, and liquid caprylic acid
(caproyl). Put one teaspoon to one tablespoon of each in 2 ounces of water
in a bottle with a lid. Shake and drink quickly so the psyllium doesn’t turn
immediately into a gel. Then drink another 8 to 10 ounces of water. Drinking
extra water is very important; otherwise, psyllium can cause constipation by
absorbing water from your gut.
Start with one detox shake a day and then, under a naturopath’s supervision,
increase to two daily. Your doctor will help you decide if you should continue
the treatment for two or three weeks and how often you repeat it. If you use
this treatment, make sure to take it one hour before or at least two hours
after eating or taking supplements. Otherwise, the shake pulls the goodness
out of your meal or supplement.
Treating Yeast Where It Lies
Yeast problems may start in the intestines, but they can cause aggravation
in various parts of the body if the yeast spreads. The following list gives you
some tips for dealing with these secondary yeast sources:
✓ Vagina/penis: Vaginal yeast can be treated locally with douches or suppositories. You can buy all sorts of drugstore antifungal vaginal creams
and suppositories over the counter, but they may not work unless you
also do the yeast-free diet and probiotics.
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You can use boric acid (found in your local drugstore) in a vaginal
douche. It comes in powdered form and is also used as an eyewash, so
it’s considered safe for vaginal use. Add one teaspoon per pint of warm
water. Boric acid is also conveniently made into suppositories (such as
Yeast Arrest). Another type of douche can be made with diluted sugarfree yogurt or by inserting a small tampon soaked in yogurt.
Yeast can form a redness and irritation around the head of the penis.
You can treat it with vaginal antifungal cream or rinse it with a boric
acid wash or diluted yogurt. But diet and probiotics are also a must.
✓ Sinuses: You can treat yeast in the sinuses with a neti pot. Health food
or yoga supply stores carry neti pots, items specifically designed with a
spout that fits into one nostril and allows saline water to flow through
the sinuses and out the other nostril. Add one drop of tea tree oil for an
antifungal effect. It will take some practice to master the use of the neti
pot, but the results are great. If you don’t have access to a health food
store, you can also have your pharmacist order NeilMed Sinus Rinse and
use it in the same way as a neti pot.
The recipe for rinsing the sinuses is 1⁄4 teaspoon of noniodized sea salt in 1
cup of boiled water — cool and use in a neti pot or in a NeilMed syringe.
✓ Nails: Fungal nails are difficult to treat, especially if you don’t treat the
whole body. Some of the drugs used to treat fungal nails are very harsh;
some natural treatments include rubbing tea tree oil or oregano oil into
the nails once or twice per day.
Avoiding Overuse of Antibiotics
As a society, Americans use way too many antibiotics. Bacteria are becoming
resistant to most current antibiotics, which leads researchers to create stronger drugs, which kill even more of the good bacteria in your body and give
yeast a chance to take hold.
The best way to keep yeast in check is to stop using antibiotics unless absolutely necessary. So think twice before your doctor gives you an antibiotic
for your cold or flu. Most colds and flus are viral, and antibiotics don’t kill
viruses anyway! The antibiotic won’t be helping your symptoms, and it may
very well be contributing to a yeast problem. Save the antibiotics for when
you really need them; in the next three sections, we give you a host of natural remedies for colds and flus. Carolyn is an expert in natural cures and
staying healthy; her health program, Future Health Now! and remedies
from her e-book Future Health Now! Encyclopedia (available online at www.
drcarolyndean.com) can help you stay on top of life.
Chapter 18: Ten Ways to Keep Yeast in Check
Treating Infections with Supplements
The best way to avoid taking medications and ending up in the hospital is
to stay healthy. Sounds silly, right? But with the right tools such as supplements, you can avoid unnecessary medications that can lead to side effects
and more meds for the side effects. Consider taking some of the following
supplements to help you stay healthy.
✓ Vitamin D: Taking 2,000 international units (IU) daily is a proven cold
and flu prevention.
✓ Vitamin C: Take a daily dose of 500 milligrams; increase the amount
to 1,000 milligrams every 1 to 2 hours during infection.
✓ Vitamin A: A daily dose of 20,000 IU strengthens mucus membranes
against infection.
✓ Zinc: Chew zinc lozenges, 10 milligrams several times a day, to kill
throat infection.
✓ Ionic silver: Silver liquid in nanogram size is a natural antibiotic, and
research shows it can kill just about anything. Follow the dosing instructions on the label. Like with many products, quality fluctuates from
brand to brand; we trust Natural Immunogenics, Sovereign Silver.
Helping with Herbs
Herbal helpers have been around for centuries, and here are some of our
favorites for treating colds and flus. Remember to stop yourself before you
put sugar in your herbal tea; you may not be using antibiotics, but you still
don’t want to feed yeast. Keep it natural!
✓ Garlic: Place a small clove or half a clove of garlic in your mouth and
let it sit without chewing. Swallow it with water when it starts breaking
down in your mouth. A great side benefit is that vampires will keep their
distance (but so will human folk)! You can also use it as a natural antibiotic, antiviral, and antifungal.
✓ Sage: Steep sage for 20 minutes to make a tea that treats cough.
✓ Fenugreek: Steeping fenugreek for 5 minutes brews a tea that helps
reduce mucus.
✓ Ginger: To treat a sore throat and swollen neck glands, grate two tablespoons of ginger and boil it in 3 cups of water to make a gargle. You
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can also use it as a poultice by saturating a hand towel and wrapping it
around your throat.
✓ Herbal antibiotics: Use wild oregano oil, garlic, or echinacea herbal
antibiotics as drops, tablets, or tea at least three times a day for colds
or flus.
✓ Mullein and lobelia: These little-known herbs are great for chest
congestion — just take 1⁄2 teaspoon of each in hot water three times a
day. They can also be used as a chest poultice for pleurisy, bronchitis,
or pneumonia.
Healing with Homeopathy
Homeopathy is a form of medicine that uses mostly plants and mineral
extracts that are diluted in alcohol or water to infinitesimal amounts. When
used correctly, it has no side effects, does not interact with medications, and
can be used safely by pregnant women and infants. Here are a few options:
✓ Oscillococcinum is probably the most ridiculous name for a flu remedy
that you’ll ever hear (so we call it Oscillo instead). It works for many
people when used at the first signs of a cold or flu — it has proven
about 70 percent effective in clinical trials to boost the immune system
against viruses. Take one vial of pellets three times a day at the onset of
symptoms. Some people use it as a preventative when they travel or are
in crowds, or throughout the flu season on a weekly basis. Considering
that flu vaccines are only about 8 percent effective and may have side
effects, this remedy is an important addition to your medicine cabinet.
✓ Gelsemium treats colds and flus caused by overwork and exhaustion.
✓ Dulcamara helps knock out colds and flus that develop at the end of
summer and into fall.
✓ Aconite can be used to nip cold and flu symptoms in the bud at their
first signs.
✓ Ferrum phos also takes care of symptoms at the beginning of a cold.
✓ Kali bich treats colds and sinusitis with tough, stringy mucus.
Chapter 19
Ten Tempting Trigger Foods
You May Want to Avoid
In This Chapter
▶ Recognizing that certain foods can be IBS nightmares
▶ Watching out for hidden sources of triggers
W
hen you have IBS, sometimes you flare and sometimes you’re flying.
Whatever end of the spectrum you’re on, the last thing you want to
do is make your IBS worse. The following sections list the top foods you may
have heard that people with IBS steer clear of if they want the closest thing to
a happy-stomach guarantee. But, we’re here to tell you that you may not be
that IBS person. So tread carefully through these foods knowing that everyone is different, and you may not be the one these foods are going to attack.
Steering Clear of Artificial Sweeteners
Whether or not you have IBS, you may have replaced some sugary items in
your diet with an artificial sweetener in an effort to avoid sugar (perhaps as
a calorie-counting measure). However, these artificial sweeteners can have
as much of an effect on your IBS as sugar does. Although studies may show
these substances to be scientifically safe, many people still report reactions.
Artificial sweeteners come in several varieties:
✓ Aspartame: Sold under the brand names Equal and NutraSweet, aspartame is a chemical that breaks down into methanol and formaldehyde
when you drink it. Reports have been made to the U.S. Food and Drug
Administration (FDA) that related aspartame to two dozen illnesses and
conditions like headaches, nausea, and stomach disorders. When you
drink a can of aspartame-sweetened cola, the dual effects of carbonation
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and the chemical can cause gas and bloating in your stomach, so we recommend you avoid it.
✓ Sucralose: Sucralose, which you may know by the brand name Splenda,
can affect thyroid function and your ability to absorb minerals like magnesium which are crucial to your intestinal health. Reports of stomach
pain, diarrhea, and anxiety are also linked to the use of sucralose.
✓ Saccharin: You may be familiar with saccharin as Sweet’N Low. Use of
saccharin is linked to diarrhea, headaches, and breathing problems. We
remember our parents dropping pellets of saccharin in their tea many
times a day for many years even after health warnings showed up on the
packages.
✓ Sorbitol: Sorbitol is a sugar alcohol found in many products made for
diabetics. This sugar alcohol passes into the intestines where it ferments, and you know what happens with fermentation; bubbles form
and fill the container with gas. When that container is your intestines,
you’re dealing with discomfort and diarrhea. We strongly suggest
staying away from any sorbitol products as we know that even small
amounts can cause discomfort in your system.
You are more likely to find sorbitol in chewing gum and candies which
are small items because in larger amounts (10 grams), sorbitol is also
a laxative. In fact, sorbitol is also sold by pharmaceutical companies
as a laxative.
Guarding your health
Don’t be caught off guard because you’re feeling good! Even if you’ve gone weeks or months
since your last flare-up, you have to stay
vigilant about your food intake. We don’t mean
to sound negative — we really want you to
enjoy your healthy feeling colon! — but just
be alert, because if you’re feeling pretty
good you may decide to eat something on your
not-so-safe list.
Don’t assume that a risky food is now suddenly
safe just because you eat it one or two days
with no effects. That’s an easy trap to fall into —
that first day, you feel fine after snacking on a
favorite food that’s been on your forbidden list
for ages, so the next day, you reason that you
don’t need to deprive yourself and you delve in
again with no ill effects.
Day three is about the time you need to worry
about getting smug. By day three, continued
eating of the previously forbidden food may
start to overload your system and set off the
alarm in your bowels. To avoid this situation,
just remember that how much you eat is also an
important component of IBS. You may be able to
eat small amounts of certain trigger foods and
not pay the price, but too much of that good
thing may send your bowels into a tizzy. We
aren’t recommending deprivation, just caution.
Chapter 19: Ten Tempting Trigger Foods You May Want to Avoid
Distancing Yourself from Dairy
Dairy is the first food group to avoid when you have a symptom flare-up.
Dairy-digesting enzymes are most active and plentiful in infancy and decline
after weaning, so many adults don’t have enough of those lactase enzymes to
digest dairy products. Even when you’re flying along without problems, we
recommend that you only eat dairy once every three days, but introduce it
in reasonable ways — don’t pound back a cheesecake to celebrate the liberation of your colon.
Waving Good-bye to Wheat
You may have eaten wheat three times a day for decades and not even given it a
second thought, but your bowels have calculated every wheat particle and are
coming up with an overload. Some theorists believe that if you don’t chew your
food well, undigested wheat can be absorbed through the gut wall (although
this situation tends to happen more to folks with leaky gut, a condition we
describe in Chapter 18). The undigested wheat molecules can set up antigen/
antibody reactions in your blood stream and cause widespread symptoms.
One way to weaken wheat’s hold on you is to stop eating it altogether for
two weeks. Then you may be able to eat it once every three days, but let your
bowels be the judge of that. Any kind of rumbling in any part of your gastrointestinal tract (GIT) may be a sign to back off the wheat. We often hear of people
who report a feeling of heartburn but ignore it because it doesn’t involve a
terror trip to the toilet. Then a morning wheat muffin sends rumblings farther
into the GIT; the ensuing panic alone can be enough to set off an attack.
Saying “Sayonara, Sushi”
When you have a sensitive stomach, the last thing you need is to expose
yourself to the parasites that are fairly common in raw fish. If they’re microscopic, and some of them are, nobody’s going to notice them decorating your
raw tuna or salmon. And don’t count on the heat from the wasabi to kill any
lurking bacteria — that’s a myth.
Eating cooked or vegetable sushi may not keep you out of the woods either.
Even if the sushi chef keeps a spotless work area, raw fish bits can creep over
into cooked fish.
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Soy sauce is another sushi caution — most soy sauces are wheat based (see
the preceding section) and can launch an IBS missile.
Pushing Away Popcorn
You may be tempted to grab a $12 tub of popcorn at the movie theater, but
even if fat isn’t an issue for you, this stuff has the fat power to launch its own
IBS attack. In fact, a large tub of buttered movie popcorn can have as much
as 125 grams of fat. That’s more than double the recommended daily amount
for an adult with a high-functioning GIT.
“But what about that light-butter microwave popcorn, or my air popper?” you
ask. Those options may be better on the fat front, but fat isn’t the only issue
with popcorn: It’s simply impossible to chew down the insoluble fiber particles of popcorn that can irritate a sensitive gut. Have you ever found popcorn
casings lodged between your teeth days after having eaten popcorn? Imagine
those bits lurking in your colon. If something has survived in your mouth for
three days without ever showing signs of being digested, you simply don’t
want to go near the stuff if you have IBS.
Trashing Trail Mix and
Ditching Dried Fruit
Christine doesn’t remember tasting a trail mix that didn’t have a moldy taste
(and to her, Brazil nuts always taste moldy anyway). Trail mixes are great
lab experiments for growing bacteria and fungus because nuts, especially
peanuts grow mold and fruit provides a sugary meal for bacteria. This fact is
especially true of the big bags that the whole family puts their unsterilized
hands into. And the bulk bins at the store are worse; who knows who’s been
ignoring the signs and dipping in for a snack?
The germ factor aside, the foods that make up trail mix can cause problems
on their own. Nuts can produce gut-irritating shards if you don’t chew them
completely and thoroughly. The sugar in dried fruit draws fluids into the
intestine and can cause a flushing of diarrhea because your body doesn’t distinguish fruit sugar from plain old sugar. Plus, some dried fruit still includes
fruit skins, which are high in insoluble fiber and irritating to an IBS gut.
Chapter 19: Ten Tempting Trigger Foods You May Want to Avoid
Marooning MSG and Other
Unpronounceable Ingredients
Granted, the acronym MSG is pretty pronounceable, but try saying its full name
(monosodium glutamate) five times fast. Labeling often doesn’t help because
MSG is hidden in various foods like seasonings, flavorings, hydrolyzed foods,
bouillon cubes, cans of broth, and barley malt. Now that you’re familiar with its
aliases, keep away from it! MSG reactions may include stomach upset, nausea
and vomiting, and diarrhea, among other non-intestinal symptoms.
When it comes to monitoring IBS-safe ingredients, if you can’t say it, you
can’t eat it! Okay, that’s a bit extreme, but honestly, the harder an ingredient
is to pronounce, the more likely it is to be so chemically souped up that your
intestines won’t be able to handle it.
Canning Caffeine and Alcohol
Caffeine is a stimulant, as coffee drinkers the world over can attest; unfortunately for folks with IBS, their bowels are what get stimulated. Caffeine
irritates the intestines, acting as a laxative for some people who just don’t
need that interference. Watch out for hidden sources of caffeine; you know
coffee and soda, but don’t forget about energy drinks. One patient we know
dramatically improved his morning IBS-D symptoms just by cutting out his
day-starting energy drink.
No science currently indicates that alcohol triggers IBS, but there’s common
sense. Drinking too much alcohol can have a direct impact on your GIT, causing nausea, vomiting, and diarrhea. So we’re still pretty clear about telling
people with IBS to avoid it.
Forgetting Fast Food Sauces,
Condiments, and Gravies
You can be sure that most fast food sauces and gravies are land mines for
IBS — they have ingredients that aren’t even labeled, including MSG (see
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“Marooning MSG and Other Unpronounceable Ingredients” earlier in this
chapter), aspartame, colorings, dyes, emulsifiers, and all kinds of other awful
stuff. Actually, we’re pretty sure they come in huge vats with skulls and
crossbones on the sides (or at least they should).
This holds true for not-so-fast food restaurants as well. Many popular chain
and privately owned restaurants use mixes for their gravies and sauces to
save time in the kitchen. And check to see if your local diner actually mashes
real cooked potatoes or adds milk to a powdered mixture.
Flipping the Switch on Fatty Foods
Fat in food naturally stimulates intestinal contractions to help move your
meal along from one end to another. It also stimulates the release of bile
from the gall bladder to digest the fat in the small intestine. Both actions are
necessary for food digestion and absorption, but in a sensitive gut that can
trigger diarrhea and/or cramps. We recommend lean beef, which most people
can tolerate, but you want to avoid fatty meats and anything deep-fried. The
skin of poultry can be a problem, but you can remove it and enjoy fat-free
chicken or turkey. Also be aware of the fat in many dairy products (although
a reaction to them may be more related to lactose and added sugars).
Chapter 20
Ten Strategies for Avoiding
Common Eating Traps
In This Chapter
▶ Surviving social situations
▶ Avoiding temptations
▶ Recognizing emotional factors
T
he traps we present in this chapter may seem obvious to you, but the
nature of traps is that you can’t really see them all the time, and everybody has at least one blind spot. We’re stripping away the camouflage and
putting up police tape around these common pitfalls so you can identify them
from a mile away.
We can help keep you from accidentally falling into these traps, but after you
know about them, you have to make the choice to avoid them. One proven way
to help you make more positive choices and avoid traps is to use Emotional
Freedom Techniques (EFT), a self-help tool sometimes referred to as emotional
acupressure. EFT can provide you with a sense of calm and relaxation so that
decision-making feels easier when you face challenges and choices that feel
difficult to make. Christine is an expert EFT Practitioner and provides information about EFT for IBS on her Web site (www.christinewheeler.com).
Find Safe Ways to Socialize with Friends
IBS is a lonely condition that many people never tell their friends they have.
We’re not suggesting that you post it in your online dating or social networking profile, but coming clean may help your friends understand why you
always have to wash your hair or rearrange your sock drawer on Friday
nights instead of coming out for pizza and beer.
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Being social is more about the people you’re with and less about the food
you’re eating. Consider telling your friends that you want to hang out with
them but suspect you have some food sensitivities and are staying away
from beer and pizza (or whatever the food of choice may be). Then suggest another place whose menu you feel safe with. If they insist on the pizza
parlor, you can try having a snack before you go (so your starving stomach
isn’t tempted by the pepperoni special) and ordering a safe salad and mineral
water when you’re there.
Another option: Invite everyone over to your place and prepare the snacks
yourself. You get the best of both worlds: quality time with your buddies and
food you don’t have to worry about. You may even start a new tradition.
Use the Sniff Test to Avoid
Taking that One Little Bite
Any number of people (including you) may be trying to twist your arm to
eat one little bite of wheat, dairy, sugar — you name it. Of course, for many
people that one little bite quickly turns into eating the whole thing. Even if
you can stop yourself after one bite, that amount can still be enough to set
off a serious reaction depending on your level of sensitivity and the trigger
in question; people who have celiac disease can be sidelined by a crumb of
gluten. But resistance can still be tough when your favorite coworker shows
up with a pan of her homemade brownies and you have to decide between
hurting her feelings and risking an IBS episode.
One seemingly silly but surprisingly satisfying solution is to do the sniff test.
The sense of smell is so powerful that one good whiff of the desired delicacy
may be all you need to satisfy your craving.
Don’t Assume One Small Indulgence
Is a Huge Problem
If you do succumb to taking just one teensy bite of something you know you
shouldn’t have (see the preceding section), don’t throw in the towel just
yet. You may be tempted to reason, “Well, I’ve already blown it, so why not
finish the whole cake if I’m already going to have an attack?”, but that makes
about as much sense as saying, “I already got my feet wet in the rain, so why
not just jump in the shower fully clothed?” With IBS, the amount you eat can
play a pivotal role. If you eat a small portion of a food you know your bowels
shouldn’t have, you haven’t sealed your (or your colon’s) fate.
Chapter 20: Ten Strategies for Avoiding Common Eating Traps
We think that the big problem is that most people eat that first small portion
with a large helping of guilt. If you savor the small portion — make it last and
enjoy the heck out of it — you may not even want any more because you’re
so perfectly satisfied. And, with all those positive neurotransmitters that you
stimulate by thinking happy thoughts about your food, your body may just
digest that small portion without it bothering you.
Remind Yourself that IBS Doesn’t
Recognize Special Occasions
Thanksgiving, New Year’s, Halloween, their sister’s birthday — for many people,
these special days are just another chance to prove to themselves that they
can’t eat cheese dip or chocolate cake. Your bowels don’t distinguish special
occasions, except for the fact that they may be even more tense with the stress
of the holiday, so you have to train yourself not to either, at least when you’re
talking about diving into a buffet of triggers. Unless spending a family function
in the bathroom is preferable to spending it with your family. . . .
Start Taking Care of Your IBS Today
Refusing to eat for your IBS doesn’t mean you don’t have IBS, so don’t put off
determining and implementing a diet that supports your health. We understand that part of what you’re putting off is the feeling of deprivation and loss
of freedom to eat what you want, but you’re also putting off feeling better.
So today, go shopping to fill your cupboards, fridge, and freezer with food
you’ve tested to be tasty and safe; check out Chapter 4 for our kitchen-stocking suggestions You may even want to do some baking from the desserts in
Chapter 13 so you have something ready when that decadent urge hits! If you
haven’t done elimination testing to determine what foods do and don’t work
for you, head to Chapter 2 to get started.
Create a Healthy Environment
for Yourself
An unhealthy environment for IBS can come in many forms — maybe you’re
surrounded by more unhealthy foods than healthy ones, or your friends and
family treat your IBS like it’s a figment of your imagination. Unfortunately, the
stress of these situations can make your condition worse, so you really want
to work to build a positive atmosphere.
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We hear from so many people with IBS who are struggling to maintain a
healthy diet for themselves while still preparing all the meals for family members who don’t have IBS. In Chapter 4, we tell you how to stock your kitchen
to maximize your success, and Chapter 15 gives you tips on getting the entire
family on board with one member’s IBS diet.
A harder trap to avoid is feeling like those around you don’t respect your IBS
symptoms. Many folks feel so weak and guilty because others treat their IBS
like some sort of silly, inconvenient made-up problem that they feel forced to
eat unfriendly foods and suffer the effects later just so they don’t draw attention to their illness. Chapter 4 also shows you how to minimize your IBS guilt
and anxiety, and in IBS For Dummies (Wiley), we discuss having the IBS Talk
with friends and family to explain the reality of your condition and let them
know what you need from them.
Don’t Keep Triggers in the House
It’s as simple as that. If you crave something that worsens your symptoms,
you have a much better chance of avoiding that stuff if you don’t have it
around. Otherwise, you know it’s there, every cell in your brain knows it’s
there, and no part of you gets any peace until you get a piece of it. Then you
have a war in your gut.
But banning tasty triggers is a bit harder when you share a kitchen with nonIBS family members, roommates, or houseguests, so you have to have some
strong strategies in place to decrease your risk of temptation. In Chapter 4,
we give you some tips on separating your foods from those of your IBS-free
family. Putting your name on your special food packages, putting those packages on separate shelves, and keeping tempting but unfriendly foods on
higher shelves out of reach are great ideas. Neither of us is very tall, but both
of us have tall husbands who enjoy hiding things out of our physical reaches
and lines of vision. We have to admit, it works!
Resist the Temptation to Skip Meals
Who knew that not eating at all is one of the biggest eating traps for IBS?
When you allow yourself to get too hungry, you don’t have the calories present to keep your body at its healing peak or to perform at your mental and
emotional best. For example, as Christine worked on this chapter late one
afternoon, she noticed that she was starting to get irritable and having trouble coming up with bright ideas and witty comments. She realized she’d been
so immersed in her work that she’d forgotten to eat.
Chapter 20: Ten Strategies for Avoiding Common Eating Traps
Folks can get so caught up in work, the Internet, and TV that they live in a
virtual world without thinking of the very real needs of their physical bodies.
To get you back into the habit, set a timer to tell you to eat every 3 to 4 hours
and follow regular meal times.
If you’re deliberately skipping meals because you really don’t know what you
can safely eat, stop. Having your gut rumble every time you start thinking
of food is scary, but you need to eat. In Chapter 5, we list our top soothing
recipes; these foods can be helpful even when your symptoms are flaring, so
reassure yourself that not all food is going to set you off and work your way
back into eating with one of these options.
If you’re at the stage of skipping meals because you’re worried about the effects
of food, start with the smoothie recipes in Chapter 8. You need to have some
nourishment, and smoothies are a quick, safe, and delicious way to get it.
Don’t Succumb to Emotional Eating
Emotional eating is a catchy term used to describe eating when you’re emotionally upset but not physically hungry. If you regularly turn to food to feed
your feelings, emotional eating is a food trap that may be feeding your IBS
symptoms. When you feed your feelings, you aren’t eating consciously and
conscientiously; maybe you zone out and simply eat without caring or even
being aware of what you’re putting in your mouth. You aren’t feeding your
body, but your body still has to process the food.
When you find yourself heading for the kitchen ask yourself, “Am I physically
hungry or just bored, tired, sad, needy, or irritable and looking for something
to fill the gap?” Keep your food diary on the counter at the entrance to your
kitchen and start writing about the snack or meal that you want and what
you are feeling. If it’s physical hunger, by all means, eat. If it’s not, write down
what emotion is driving the bus.
Pay Attention to How
You Feel As You Eat
A common thread that runs through many eating traps is the feelings eating
can generate. Why is resisting taking a bite of your brother’s homemade
triple-chocolate ganache so difficult? Because you have the added stress of
worrying about hurting his feelings. When you do take a bite out of guilt, the
panic at undoing your eating rules can be enough to set off an attack that the
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food itself may not have triggered. We don’t tell you this to make you feel
even guiltier but rather to give you an awareness of how your thoughts affect
your whole body when you’re eating.
As soon as you take a bite of some forbidden food and have a negative
thought, you need to spit that morsel out immediately! You have our permission to do this unsightly act because after you do it once or twice, you start
to recognize the importance of how you feel and what you’re thinking when
you eat. If you check in with your body and find your tummy is tight and you
can’t take a deep breath, that’s not the time to be eating much of anything. If
you find yourself in that tense, tight state too much, think about the magnesium solutions in Chapter 1 for calming your body and turning off the tension.
Part V
Appendixes
T
In this part . . .
his part is where we give you all the supplemental
information we couldn’t fit in the rest of the book.
Appendix A provides metric unit conversions for those of
you who operate on the metric system. In Appendix B, we
help you substitute safer foods for common triggers.
Because soluble and insoluble fiber are such important
parts of eating for IBS, we chart the fiber contents of lots
of foods in Appendix C to help you make more-informed
decisions. Finally, Appendix D shows you how to identify
potential trigger foods masquerading as other ingredients
or in unexpected places.
Appendix A
Metric Conversion Guide
N
ote: The recipes in this cookbook were not developed or tested using
metric measures. You may experience some variation in quality when
converting to metric units.
Table A-1
Common Abbreviations
Abbreviation
What It Stands For
C, c
cup
g
gram
kg
kilogram
L, l
liter
lb
pound
mL, ml
milliliter
oz
ounce
pt
pint
t, tsp
teaspoon
T, TB, Tbl, Tbsp
tablespoon
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Part V: Appendixes
Table A-2
U.S Units
Volume
Canadian Metric
Australian Metric
⁄4 teaspoon
1 milliliter
1 milliliter
1
⁄2 teaspoon
2 milliliters
2 milliliters
1 teaspoon
5 milliliters
5 milliliters
1 tablespoon
15 milliliters
20 milliliters
⁄4 cup
50 milliliters
60 milliliters
⁄3 cup
75 milliliters
80 milliliters
⁄2 cup
125 milliliters
125 milliliters
⁄3 cup
150 milliliters
170 milliliters
3
⁄4 cup
175 milliliters
190 milliliters
1 cup
250 milliliters
250 milliliters
1
1
1
1
2
1 quart
11⁄2 quarts
2 quarts
2 ⁄2 quarts
1 liter
1 liter
1.5 liters
1.5 liters
2 liters
2 liters
2.5 liters
2.5 liters
3 quarts
3 liters
3 liters
4 quarts
4 liters
4 liters
1
Table A-3
U.S. Units
Weight
Canadian Metric
Australian Metric
1 ounce
30 grams
30 grams
2 ounces
55 grams
60 grams
3 ounces
85 grams
90 grams
4 ounces (1⁄4 pound)
115 grams
125 grams
8 ounces (1⁄2 pound)
225 grams
225 grams
16 ounces (1 pound)
455 grams
500 grams
1 pound
455 grams
⁄2 kilogram
1
Appendix A: Metric Conversion Guide
Table A-4
Inches
Measurements
Centimeters
⁄2
1.5
1
2.5
2
5.0
1
3
7.5
4
10.0
5
12.5
6
15.0
7
17.5
8
20.5
9
23.0
10
25.5
11
28.0
12
30.5
13
33.0
Table A-5
Fahrenheit
Temperature (Degrees)
Celsius
32
0
212
100
250
120
275
140
300
150
325
160
350
180
375
190
400
200
425
220
450
230
475
240
500
260
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Part V: Appendixes
For any temperature conversions you need that don’t appear in Table A-5, use
the following handy formulas:
✓ Celsius to Fahrenheit: (Degrees Celsius × 9⁄5) + 32 = degrees Fahrenheit
✓ Fahrenheit to Celsius: (Degrees Fahrenheit – 32) × 5⁄9 = degrees Celsius
Appendix B
Sensible Trigger Food Substitutes
W
hen you’ve figured out which foods trigger your IBS symptoms, your
first question is probably, “Well, what can I have instead?” (If you
haven’t determined your trigger foods yet, Chapter 2 helps you do so.) To
answer your question, this appendix provides some common IBS trigger
foods and possible replacement ingredients. Experiment with putting some of
these ingredients into your favorite recipes. Thank you to Lori Alden and her
Web site www.foodsubs.com for some great substitution suggestions; for
even more, check out the site.
IBS is an individual condition; the ingredients we suggest here are generally
safer than the original, but you have to do your own testing to figure out what
you can tolerate.
Substituting Milk
In North America, milk is a staple on cereal, in baking, and as a drink on its
own. For some people with IBS, though, milk is a troublesome substance
because they’re sensitive to lactose or the milk protein casein. The following
alternatives may help you milk the most out of your recipes; you can easily
substitute them one to one.
✓ Lactose-free milk: If your problem with milk is lactose intolerance, most
dairies offer lactose-free versions of their milks.
✓ Goat’s milk: For some people, goat’s milk is easier to digest than cow’s
milk. But be forewarned that it has a distinct flavor.
✓ Oat milk: Oat milk has a slightly sweet taste and may be a good replacement for low-fat milk unless you’re gluten sensitive.
✓ Soy milk: Some people find soy hard to digest, but this option may
be worth trying. It has a nutty taste and is better for baking than for
cooking.
✓ Rice milk: This low-protein sweet milk works well in desserts.
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Part V: Appendixes
✓ Almond milk: A high-protein sweet milk, almond milk is best used
in desserts and is also tasty in coffee and on cereal. Check out the
Essential Nut Milk recipe in Chapter 8 to try it out for yourself.
✓ Water: You may not believe it, but water can whip up into something
miraculous. It makes your scrambled eggs creamier and gives bread a
thicker texture and a lighter crust.
Changing Up Cheese
Because cheese is from the dairy family, certain types of cheese may trigger
your IBS. We’re not promising that all these cheese substitutions taste, melt,
or bake like your typical cheddar or mozzarella, but they may well be better
than no cheese at all.
Depending on your level of cheese tolerance, you may be able to use some of
the “real” cheeses approved for the Specific Carbohydrate Diet (SCD). Check
out the list in Chapter 3. Also, be sure to read labels because some cheese
substitutes may contain casein or caseinates, which are derived from milk and
may upset your system if you’re lactose intolerant.
✓ Goat or sheep cheese: Try cheeses made from the milk of animals other
than cows. Some people find that they can digest goat cheese more
easily than cheese made from cow’s milk. Goat and sheep cheese are
easy to find in your local supermarket.
✓ Vegetarian cheese substitutes: Vegetarian cheese can be made from
soybeans, rice, almonds, or hemp seeds. These faux cheeses are formulated to taste and act like the real deal, including melting. But experiment
to find what works for you because some can be bland and rubbery.
Trading Eggs
Most people can digest egg whites, but the fat in the egg yolk is troublesome
for some. (As a guideline, a typical egg contains 2 tablespoons of white and 1
tablespoon of yolk.) Here are some ways you may be able to get around your
egg dilemma (and we don’t mean the old “Which came first?” question).
✓ Egg whites only: In most recipes calling for one egg, you can substitute
two egg whites instead.
✓ Flax meal: Grind flaxseed to the consistency of cornmeal and mix
about 2 tablespoons of it with 1⁄8 teaspoon of baking powder and
3 tablespoons of water to replace one egg in a recipe.
Appendix B: Sensible Trigger Food Substitutes
✓ Tofu (not genetically modified): For a yummy breakfast scramble, crumble the firm kind and sauté with herbs, onions, mushrooms, vegetarian
cheese, or a cheese approved for the SCD.
✓ Silken tofu (Non-GMO): Substitute 1⁄4 cup of silken tofu for each egg.
✓ Egg substitutes: These products are mostly egg whites but may contain
fillers and flavorings that don’t pass muster on your safe food list. Use 1⁄4
cup of substitute per egg; for baking, try 3 tablespoons of substitute
and 1 tablespoon of oil.
✓ Gelatin: To replace one egg in a recipe, dissolve 1 tablespoon of unflavored gelatin in 1 tablespoon of cold water and then add 2 tablespoons
of boiling water and beat vigorously until frothy.
✓ Banana: Substitute 1⁄2 of a mashed ripe banana plus 1⁄4 teaspoon of baking
powder for each egg.
Swapping Out Sugar
The list of problems stemming from the overuse of refined sugars is long,
but the main IBS issue is that it encourages the overgrowth of yeast and
abnormal bacteria. In Appendix D, we give you 93 names for sugar; we can’t
promise nearly as many substitutes for sugar here, but we do have a few up
our sleeves.
✓ Date sugar: Substitute 1 cup of date sugar for each cup of granulated
sugar.
✓ Powdered milk: Replace up to 1⁄4 of the granulated sugar in a recipe with
the same amount of powdered milk.
✓ Maple syrup: You may be able to substitute 3⁄4 cup of maple syrup
and 1⁄4 teaspoon of baking soda for each cup of granulated sugar in a
recipe, but reduce another liquid in the recipe by 3 tablespoons.
✓ Rice syrup: Try substituting 13⁄4 cups of rice syrup for each cup of granulated sugar called for in a recipe, but reduce another liquid in the recipe
by 1⁄4 cup.
✓ Molasses: Molasses gives your final product a strong molasses flavor.
Replace each cup of granulated sugar with 11⁄3 cup of molasses and 1 teaspoon of baking soda, but reduce another liquid in the recipe by 1⁄3 cup
and lower the oven temperature by 25 degrees.
✓ Stevia: Stevia is the most natural sweetener we know of. Made from
stevia leaves, it may actually be good for your health. It’s many times
stronger than sugar, so tread carefully. The strengths of various brands
differs wildly, so we can’t give a specific exchange.
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Part V: Appendixes
✓ Just Like Sugar: This sugar substitute has the consistency of sugar but
is made from chicory and has zero calories. Replace sugar with an equal
amount of Just Like Sugar.
✓ Agave: Agave is another natural sweetener; swap 13⁄4 cups of agave for
each cup of granulated sugar in a recipe. Be sure to reduce another
liquid in the recipe by 1⁄4 cup.
Replacing White Flour
White flour is wheat flour with the bran removed. The insoluble fiber in bran
can be a problem for a sensitive gut, but both flours have gluten that may be
an underlying cause for your IBS symptoms.
Each bullet includes the conversion for replacing one cup of all-purpose
white flour with the alternative flour in your recipes.
With flours, you can buy a few cups in bulk to try them out before committing
to a whole container.
✓ Brown or white rice flour: One loosely packed cup
✓ Chickpea flour: 3⁄4 cup
✓ Corn flour: 1 cup
✓ Kamut flour: 1 cup
✓ Millet flour: 1 cup
✓ Potato flour: 1⁄2 cup
✓ Quinoa flour: 1 cup
Appendix C
Soluble and Insoluble Fiber Charts
W
e talk about fiber and its solubility throughout this book, and you
may have some idea how much soluble or insoluble fiber is ideal for
your individual IBS. Because most food labels don’t break the fiber count into
soluble or insoluble, we’ve found a chart released by the U.S. Department of
Agriculture (USDA) that gives an estimate of the soluble and insoluble fiber in
70 different, common foods.
We suggest using these charts as a guideline rather than the gospel because
all of the sources we researched had different fiber numbers for similar
foods. These numbers can give you an idea of whether the foods you’re
choosing are more soluble than insoluble, and that can help you make decisions about your diet.
There’s more to your IBS diet than just fiber. In Chapter 2, we talk about insoluble fiber as a trigger for IBS but confess that, much like a wild horse, fiber is a
very difficult trigger to tie down, with contradictory values in different charts.
Our advice is to not rely on fiber as the main driving force of your IBS diet.
Instead, use these fiber charts to guide your fiber intake, but be sure to also find
out about your body type and food preferences so you’re sure to know your
individual preferences based on who you are, not on some general guidelines.
Tables C-1 through C-6 provide the soluble and insoluble fiber estimates of 70
common foods. We say estimates because we want you to use these as guidelines in making food choices. Many foods have similar amounts of soluble
and insoluble fiber, which still makes them IBS-friendly. Also note that a lot of
the insoluble fiber in many fruits is concentrated largely in the skin.
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Part V: Appendixes
Table C-1
Baked Goods
Food
Soluble Fiber
Content in Grams
Insoluble Fiber
Content in Grams
Bagel, plain, frozen
1.29
2.46
Bread, rye, with caraway seeds
1.98
3.07
Bread, rye, seedless
2.84
4.46
Bread, wheat, firm
4.63
6.19
Bread, wheat, soft
2.13
3.38
Bread, white, firm
1.36
2.66
Bread, white, soft
0.53
1.54
Bread, white, reduced-calorie, firm
8.64
9.67
Bread, white, reduced-calorie, soft
8.46
9.47
Bread, whole-wheat, firm
5.21
6.71
Bread, whole-wheat, soft
4.76
6.01
Buns, hamburger/hotdog
1.44
1.99
Tortilla, corn
4.39
5.50
Tortilla, flour (wheat)
0.85
2.37
Table C-2
Cereal Grains and Pastas
Food
Soluble Fiber
Content in Grams
Insoluble Fiber
Content in Grams
Brown rice, long-grain, cooked
2.89
3.33
Cornmeal, yellow
3.32
3.94
Cornstarch, wholesale
0.08
1.08
Flour, all-purpose, bleached
1.50
3.04
Grits, instant, cooked
1.48
1.55
Grits, quick, cooked
1.14
1.26
Oatmeal, instant, cooked
1.14
2.58
Oatmeal, regular, cooked
1.23
1.65
Spaghetti, cooked
1.33
2.06
White rice, long-grain, cooked
0.34
0.34
Appendix C: Soluble and Insoluble Fiber Charts
Table C-3
Food
Fruits
Soluble Fiber
Content in
Grams
Insoluble Fiber
Content in
Grams
Apple (Red Delicious), raw, ripe, with skin
1.54
2.21
Avocado (California, Haas), raw, ripe
3.51
5.53
Avocado (Florida, Fuerte), raw, ripe
5.48
6.72
Banana, raw, ripe
1.21
1.79
Grapefruit, white, raw, ripe
0.32
0.89
Grapes (Thompson seedless), raw, ripe
0.36
0.60
Guava, raw, ripe
11.81
12.72
Mango, raw, ripe
1.08
1.76
Nectarine, raw, ripe, with skin
1.06
2.04
Orange (Navel), raw, ripe
0.99
2.35
Orange juice, retail, from concentrate
0.03
0.31
Peach, raw, ripe, with skin
1.54
2.85
Peach, raw, ripe, w/o skin
1.16
2.00
Pear, raw, ripe, with skin
2.25
3.16
Pineapple (smooth Cayenne), raw, ripe
1.42
1.46
Plum, raw, ripe, with skin
1.76
2.87
Prune, pitted
3.63
8.13
Raisins, seedless
2.17
3.07
Watermelon, raw, ripe
0.27
0.40
Table C-4
Food
Legumes
Soluble Fiber
Content in
Grams
Insoluble Fiber
Content in
Grams
Beans, canned, with pork and
tomato sauce
4.02
5.40
Chickpeas, canned, drained
5.79
6.19
Cowpeas, canned, drained
4.11
4.53
Lentils, dry then cooked and drained
5.42
5.86
Pinto beans, canned, drained
5.66
6.65
Red kidney beans, canned, drained
Split peas, dry then cooked and drained
5.77
7.13
10.56
10.65
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Part V: Appendixes
Table C-5
Cooked Vegetables
Food
Soluble Fiber
Content in
Grams
Insoluble Fiber
Content in
Grams
Broccoli, fresh, microwaved
2.81
4.66
Carrots, fresh, microwaved
2.29
3.87
Corn, yellow, from cob, farm market
2.63
2.87
Corn, yellow, from cob, grocery store
4.12
4.25
Green beans, fresh, microwaved
2.93
4.31
Lima beans, immature, frozen,
microwaved
4.21
5.23
Peas, green, frozen, microwaved
2.61
3.54
Potato, French Fries, fast food
3.44
4.11
Potato, white, baked, with skin
1.70
2.31
Potato, white, boiled, without skin
1.06
2.05
Table C-6
Food
Raw Vegetables
Soluble Fiber
Content in Grams
Insoluble Fiber
Content in Grams
Broccoli
3.06
3.50
Cabbage, green
1.79
2.24
Carrot
2.39
2.88
Cauliflower
2.15
2.62
Cucumber, with peel
0.94
1.14
Green pepper, sweet
0.99
1.52
Lettuce, iceberg
0.88
0.98
Onion, mature
1.22
1.93
Spinach
2.43
3.20
Tomato, red, ripe
1.19
1.34
Appendix D
Surprising Sources
of Major Triggers
F
ood sensitivities and IBS triggers are hard to avoid when problem ingredients hide out in places you never expect to find them. How can you
eliminate something from your diet when you don’t even know that it’s in
your food? Yelling “Come out, come out, wherever you are!” doesn’t work on
food, so we offer this appendix to help you uncover some of the secret hideaways of sugar, gluten, lactose, and casein.
Sussing Out Sugar
If eliminating sugar from your diet is important for your individualized IBS
treatment, you need to know where all the sugar is lurking. Manufacturers of
packaged food have been known to use different types of sugar in their sweet
concoctions to spread the sugary ingredients throughout the ingredient list.
The first ingredient on the label list is the most prominent single ingredient
in the product. But if manufacturers include sugar through many different
ingredients, they may be able to load the product with sugar without tipping
off casual label readers who assume that if sugar was the main ingredient, it
would be first on the list.
314
Part V: Appendixes
To hunt down all the sugar in your pantry, check your labels carefully for
these other words:
✓ Amasake
✓ Glucitol
✓ Apple sugar
✓ Glucoamine
✓ Barbados sugar
✓ Gluconolactone
✓ Bark sugar
✓ Glucose, glucose polymers,
or glucose syrup
✓ Barley malt or barley
malt syrup
✓ Glycerides
✓ Beet sugar
✓ Glycerine
✓ Brown rice syrup
✓ Glycerol
✓ Brown sugar
✓ Glycol
✓ Cane juice or sugar
✓ Hexitol
✓ Carbitol
✓ High-fructose corn syrup
✓ Caramelized foods
✓ Honey
✓ Carmel coloring
✓ Inversol
✓ Carmel sugars
✓ Invert sugar
✓ Concentrated fruit juice
✓ Isomalt
✓ Corn sweetener or syrup
✓ Lactose
✓ Date sugar
✓ Levulose
✓ Dextrin
✓ Light or lite sugar
✓ Dextrose
✓ Malitol
✓ Diglycerides
✓ Malt dextrin
✓ Disaccharides
✓ Malted barley
✓ D-tagalose
✓ Maltodextrins
✓ Evaporated cane juice
✓ Maltodextrose
✓ Florida crystals
✓ Maltose
✓ Fructooligosaccharides
(FOS)
✓ Malts
✓ Fructose
✓ Fruit juice concentrate
✓ Galactose
✓ Mannitol
✓ Mannose
✓ Maple syrup
Appendix D: Surprising Sources of Major Triggers
✓ Microcrystalline cellulose
✓ Rice sugar or sweeteners
✓ Molasses
✓ Rice syrup solids
✓ Monoglycerides
✓ Saccharides
✓ Monosaccarides
✓ Sorbitol
✓ Nectars
✓ Sorghum
✓ Pentose
✓ Sucanat or sucanet
✓ Polydextrose
✓ Sucrose
✓ Polyglycerides
✓ Sugar cane
✓ Powdered sugar
✓ Trisaccharides
✓ Raisin juice
✓ Turbinado sugar
✓ Raisin syrup
✓ Unrefined sugar
✓ Raw sugar
✓ White sugar
✓ Ribose rice syrup
✓ Xylitol
✓ Rice malt
✓ Zylose
Getting to the Gluten
Avoiding gluten is a must for people with celiac disease, but it’s also a great
guideline to follow if you have IBS symptoms that you’ve associated with anything on the following list.
Never fear if you discover your favorite product on this list. You can find
gluten-free versions of many products at gluten-free stores and online.
✓ Beer
✓ Bread and breadcrumbs
✓ Biscuits
✓ Cereal
✓ Communion wafers
✓ Cookies, cakes, cupcakes, donuts, muffins, pastries, pie crusts,
brownies, and baked goods
✓ Cornbread
✓ Crackers
315
316
Part V: Appendixes
✓ Croutons
✓ Gravies, sauces, and roux
✓ Imitation seafood (for example, crab)
✓ Licorice
✓ Marinades (especially teriyaki)
✓ Pasta
✓ Pizza crust
✓ Pretzels
✓ Soy sauce
✓ Stuffing
Digging for Lactose
You may have an IBS reaction to lactose and dairy products regardless of
whether you’re officially lactose intolerant. Double check your food labels for
signs of lactose, including milk, whey, cream, and milk solids, and watch out
for the following foods:
✓ Biscuits
✓ Boiled sweets
✓ Cake (especially cake containing cream filling)
✓ Cheese
✓ Chocolate
✓ Cream
✓ Ice Cream
✓ Instant mashed potatoes
✓ Mayonnaise
✓ Milk
✓ Peanut butter
✓ Some pharmaceutical pills
✓ Salad dressing
✓ Yogurt
Appendix D: Surprising Sources of Major Triggers
Catching Up to Casein
Casein is a protein found in all types of milk and used as a binder in many
foods. It is also used in the production of plastics, nail polish, paint, glue and
cosmetics. Some casein aliases you may find on your food labels include milk
solids, sodium caseinate, caseinogen, and caseinate. In addition, you typically
find casein in the following foods:
✓ Bakery glazes
✓ Breath mints
✓ Chicken sausages
✓ Coffee whiteners/creamers
✓ Fortified cereals
✓ Frankfurters
✓ High-protein beverage powders
✓ Ice cream
✓ Infant formulas
✓ Luncheon meats
✓ Nutrition bars
✓ Pâtés
✓ Processed meats
✓ Salad dressings
✓ Soy products
✓ Vienna sausages
✓ Whipped toppings
317
318
Part V: Appendixes
Index
•A•
A blood type, 46, 84
A vitamin, 21, 285
AB blood type, 46, 84
abbreviations in recipes, 301
acetaldehyde, 280
additives
artificial sweeteners, 287–288
effect on GIT, 52–53
found in restaurant food, 265–266
MSG, 268, 269, 291
preservative sprays on salad bars, 270
sugar, 39, 313–315
adrenal glands, 39
agar, 225
agave, 308
alcohol, 50, 276, 280, 291
algin, 225
aliases
casein, 31, 317
dairy, 32
reading food labels, 55, 166, 250, 313
sugar, 39, 313–315
allergies. See food allergies
aloe vera, 22
Alzheimer’s disease, 34
amaranth, 197
American Diabetic Association (ADA), 42
Amory, Victoria, 139, 140, 141, 142, 206, 259
Angela’s Happy Mayo, 166
Angel’s Decadent Whipped Cream, 232
Angie’s Vinaigrette dressing, 161
angstrom minerals, 19
antacids, 60
anthraquinone compounds, 133
antibiotics
avoiding use of, 284
effects of, 12
herbal, 286
IBS and, 11
yeast overgrowth and, 280, 281–282
appetizers. See snacks
apples, 125, 128, 150
artificial sweeteners, 287–288
Asian Dressing, 164–165
Asian Tempeh Kabobs, 108–109
aspartame, 50, 287–288
astringent taste, 52
attacks. See calming IBS attacks
autism, 34
avocado, 226
avoiding eating traps. See also portion size
avoiding triggers in pantry, 296
building positive atmosphere, 295–296
eating regular meals, 296–297
EFT and, 293
emotional eating, 297
implementing IBS care today, 295
monitoring thoughts and feelings,
297–298
options for socializing, 293–294
sniff test, 294
special occasions, 295
watching portions, 294–295
Ayurvedic medicine
calming IBS attacks with, 85–86
desserts for Pittas and Vatas, 215
doshas, 47, 156
view of digestion, 122, 156
•B•
B blood type, 46, 84
B vitamins, 35
Bager, Jodi, 102, 176–177, 192–193, 229
baked goods, 68–69, 310
Banana and Greens Delight Smoothie, 125
320
IBS Cookbook For Dummies
Banana Bread, 102
bananas
digestibility of, 123, 275
puddings with, 224, 225
Basic Nut or Seed Pâté, 19, 116–117, 237
bathroom breaks. See restroom breaks
beef
Beef in a Pillow, 251
Beef Pumpkin Stew, 170–171
Beef Stock, 140
Beyer, Julie, 94, 115, 202–203, 220–221, 228
bitter taste, 52
Black ‘n’ White Chicken Nuggets, 254
blanching tomatoes, 145
blended salads, 61
blender, high-speed. See high-speed
blenders
blood sugar
breakfast and, 91–92
desserts and, 215
blood type diet, 46, 84–85
Boje, Andrea, 101, 108, 144, 153, 158–159,
162, 190–191, 198–199, 216–217
Borscht, 148–149
BPA (bisphenol-A), 138
BRATTY acronym, 73
bread
avoiding white, 207
Banana, 102
coconut, 230
Gluten-free Pumpkin Spice, 101
recipes for, 100–102, 208–209
Savoring Sourdough, 76, 92, 208–209
sprouted-grain, 51
breakfast
bread recipes, 100–102
dining out for, 267
eggs for, 104–106
grains and cereals for, 92–98
importance of, 91–92
kids’, 251–253
pancakes, 98–100
soluble fibers at, 92
yogurt, 102–104
Breaking the Vicious Cycle (Gottschall), 58
broths, 138–142
brown rice, 200
Brown Rice Powder Stuffing, 202–203
buckwheat, 197
butter
ghee instead of, 50, 99, 100
substitutes, 216
•C•
C vitamin, 285
cacao, 19, 224
caffeine, 291
cakes
Pineapple Upside-Down Cake, 218
Rich and Moist Chocolate Cake,
216–217
calcium
dairy-free diets and, 32–33
juices high in, 127
sources of, 20–21, 32–33
calming IBS attacks
about, 71
avoiding dairy, 289
Ayurvedic medicine’s approach, 85–86
blood type diet theories, 84–85
cautions against sushi, 289–290
Chinese medicine’s approach, 86–87
dealing with stress, 77–78
defending against infections, 82–83
discontinuing wheat, 289
eating during attacks, 71–72
homeopathic remedies, 79–81
IBS-C, 75–76
IBS-D, 73–74
magnesium for, 81–82
medicines for, 78
recipes for, 76
sleep for, 77
therapeutic foods for, 72–73
Candida. See yeast overgrowth
Caramelized Banana and Date “Porridge,” 96
carbohydrates. See also SCD
carbonated drinks, 276
Carolyn’s Chocolate Banana Cream
Pudding, 224
Carrot Ginger Soup, 153
Index
cascara, 133
casein
aliases for, 31, 317
intolerance of, 31, 34, 132
uses for, 317
Cashew Milk, 130–131
Cauliflower Salad with Dairy-Free Dill
Dressing, 158–159
cayenne pepper, 147
Celery Root Tahini Dip, 115
celiac disease
hidden gluten triggers, 315
inherited reactions to gluten, 29
sensitivities and intolerances versus, 26
symptoms of, 14, 35–36
when to start gluten-free diet, 36
Celsius conversion formula, 303–304
cereals
breakfast, 92–98
fiber chart for, 310
Hand-Milled Gluten-Free Breakfast
Cereal, 95
IBS-safe, 67
Quick Brown Rice Protein Power
Breakfast “Cereal,” 94
chai, 131
challenges. See food challenges
chamomile tea, 134
cheeses
avoiding high-lactose, 207
SCD choices for, 51, 306
substitutes for, 306
chef’s knife, 70
Cherry Cobbler, 218–219
chewing
food, 61, 73, 155, 160
juices, 126
chia seeds, 226, 227, 275
chicken
Black ‘n’ White Chicken Nuggets, 254
Chicken Stock, 139
Easy Chicken Curry, 182–183
Fancy Chicken Roll-Ups, 174
Green Chicken Egg Bake, 111
grilling, 276–277
Orange Chicken Soup, 150–151
Sabra Chicken, 172–173
Spiced Honey Chicken, 176–177
Sun-Dried and Wined Chicken, 175
Chinese cuisine, 268–269
Chinese medicine
calming IBS attacks, 86–87
cooked and raw foods, 274
theory of diet, 58
chips and dips, 113–117
Chocolate Banana Cream Pudding, 19
Chocolate Mousse, 223
chophouse cuisine, 270
Cinnamon Pancakes with Ghee, 99
Citrus Marinated Salad, 162–163
Classic Tomato Sauce, 185
Cobb Salad with Angie’s Vinaigrette, 161
cobbler, 218–219
Coconut Currant Cookies, 229
coconuts
coconut macaroons, 228–229
coconut milk, 144
Coconut Panko Shrimp, 180–181
opening, 191
Red Lentil and Coconut Soup, 144–145
Vegetarian Dreamy Coconut Curry, 192
coffee
avoiding, 276, 291
substitutes for, 50, 135
colitis, 78
Colorful Kids Pasta Salad, 256
Conrad, Kendall, 99, 104, 157, 184–185
constipation
calming attacks of, 75–76
dining out with, 264
foods relieving, 75–76
IBS-C and, 2
increasing vegetables for, 203
supplements for, 17
teas aiding, 133–134
treating with bananas, 123
cookies, 229
cool soups, 151–153
cravings
minor indulgences in, 215
satisfying with sniff test, 294
sugar, 38, 280
321
322
IBS Cookbook For Dummies
cream substitutes, 135
Creamed Spinach, 205
Creamy Broccoli Soup in the Raw, 151
Creamy Vegan Stroganoff with Caramelized
Onions, 190–191
Crohn’s disease, 58, 59
crystalline fructose, 42
Curried Spice-Baked Sweet Potatoes,
211
•D•
D vitamin, 20, 285
D’Adamo, Peter, 46, 84
dairy. See also milk substitutes
avoiding high-lactose cheeses, 207
casein intolerance, 31, 34, 132
cheese substitutes, 51, 207, 306
common IBS trigger, 26–27, 30
cream substitutes, 135
digestion of, 276
ghee recipe, 100
IBS flare-ups and, 289
lactose intolerance, 30–31
powdered milk, 307
substitutes for, 32, 50, 129–132, 135
testing sensitivities to, 31, 33–34
yogurt, 102–103, 104
Date Syrup, 231
Dean, Carolyn
IBS For Dummies, 1, 10, 22, 78, 177, 296
dehydration, 83
demulcents, 22
depression, 280
desserts
about, 215
cakes and cobblers, 216–219
coconut cookies and bread, 228–230
fiber in, 216
Frozen Fruit Pops, 260
pies, 219–223
puddings, 223–228
toppings for, 231–232
detox drink, 53–54
diabetics, 40
Diamond, Harvey and Marilyn, 275–276
Fit for Life, 275–276
diarrhea
breakfast meals and, 92
calming, 73–74, 81–82
coffee and, 135
dining out with, 262–264
foods alleviating, 73–74
IBS-D and, 2
preventing infectious, 83
school kids and, 250
supplements for, 17–18
traveling while having, 243–244, 262
treating with bananas, 123, 275
vegetable side dishes for, 203
die off, yeast, 40–41, 282
diet. See also specific diets
Ayurvedic doshas and, 47
beginning healing with, 23
blood type, 46, 84–85
BRATTY, 73
Chinese medicine’s theory of, 58
IBS and, 12–13
refined sugar in, 38–39
SCD, 2, 51
substituting trigger foods, 48–51
supplements for healthy, 17–18
symptoms of food sensitivity, 27–28
treating IBS symptoms with, 17
diet drinks, 50
dietary fiber. See insoluble fiber; soluble
fiber
digestion. See also digestive supplements
aids for, 21–22
Ayurvedic view of, 122, 156
chewing food well, 61, 73, 155, 160
combining food for optimal, 275–276
cooking fruits and vegetables, 273–274
digestive aids for diary, 277
drinks for optimal, 276
following food through system, 9–10
food absorption in mouth, 126
gauging absorption of food or drink, 126
Index
juices, 274–275
purees for easier, 274
salads, 155–156
saliva’s role in process of, 274
soups and, 137–138
sprouted salads and, 159
teas aiding, 133–134
digestive supplements
digestive enzymes, 21
herbs, 22
probiotics, 21–22, 282–283
dihydrophenylisatin, 125–126
dining out
about, 261
avoiding fast food, 265–266
breakfasts when, 267
diarrhea when, 262
eating on road, 243–244
IBS-C and, 264
planning ahead, 261–262
tips for IBS-D, 262–264
dinner. See also main dishes; side dishes
dinner parties, 241–242
IBS-friendly, 68, 256–259
kid-friendly, 256–259
one-dish meals, 189–194
dips
Celery Root Tahini, 115
chips and, 113
Mango Salsa, 114
preparing as travel food, 237
doshas, 47
dressings
about mayo and, 163
Angie’s Vinaigrette, 161
Dairy-Free Dill Dressing, 158–159
dried fruit, 238, 290
drinks. See also milk substitutes
detox, 53–54
diet, 50
gauging absorption of, 126
high-speed blending for, 121–122
juices, 125–129
lemonade, 135–136
smoothies, 122–125
soothing, 127, 128, 276
tea and coffee substitutes, 133–135
times for drinking water, 276
•E•
Earth element, 58, 87
Easy Chicken Curry, 182–183
eating. See also avoiding eating traps;
restaurants; travel food
chewing food, 61, 73, 155, 160
emotional, 297
manner of, 11
monitoring feelings while, 297–298
regular meals, 296–297
EFT (Emotional Freedom Techniques),
1, 78, 293
Eggplant Lasagna, 186–187
eggs
about, 104–105
Eggs in a Basket, 252
emulsifying, 167
Green Chicken Egg Bake, 111
poached, 252
recipes for, 105–106, 111
substitutes for, 306–307
Elliott, Angela, 127–129, 130–131, 151,
164, 166, 191, 192, 206–207, 212–213,
218–219, 223, 231, 232
emotional eating, 297
emotions
building positive atmosphere, 295–296
celiac disease and, 36
EFT and, 1, 78, 293
helping kids cope with IBS, 248–249
IBS and, 11–12
stress and, 77–78
Environmental Working Group, 62
enzymes
found in raw food, 60–61
supplemental digestive, 21
Essential Nut Milk, 132
exercise, 73
exudates, 225
323
324
IBS Cookbook For Dummies
•F•
Fahrenheit conversion formula, 303–304
family and friends
adjusting to child’s IBS, 248–249
creating positive atmosphere with,
295–296
dinner parties with, 241–242
eating to please, 297–298
food challenges for kids by, 247–248
having favorite snacks and food for, 250
helping kids adjust to IBS, 240–241,
248–249
socializing, 293–294
telling them about IBS needs, 263, 294
traveling with, 243–244
Fancy Chicken Roll-Ups, 174
Fast, Colorful Papaya Pudding, 76, 225
fast food
avoiding, 65, 265–266
triggers in sauces and gravies, 291–292
fat
avocado and, 226
avoiding fatty foods, 276–277, 292
coconut and, 220
content in main dishes, 169
found in popcorn, 290
trans fats, 64
Fire element, 58, 87
fish
adapting Easy Chicken Curry for, 182–183
Fried-Free Fish for Four, 257
Herbed Tilapia with Lime, 179
Seared Salmon with Sautéed Summer
Vegetables, 178–179
snacks of, 117–120
sushi, 269–270, 289–290
Fit for Life (Diamond and Diamond),
275–276
food. See also portion size; triggers; and
specific meals
additives in, 52–53, 265–266
allergies and sensitivities to, 16, 26
antifungal, 283
avoiding triggers in pantry, 296
blanching tomatoes, 145
calming, 72–73
chewing, 61, 73, 155, 160
cleaning out unhealthy, 64–65
combining, 275–276
eating regular meals, 296–297
freezing leftovers for stock, 139, 141
grating, 149
hidden lactose triggers in, 316
intolerances of, 26
magnesium-rich, 19, 33
making for kids, 250–251
marinating vegetables, 162
organic, 62, 129
organizing and storing IBS-friendly, 69–70
prepackaged, 12–13
Raw, 60–61
reading labels of, 55, 166, 250, 313
relieving constipation, 75–76
restaurant, 263, 266
rotating dairy substitutes, 32
shopping with kids for, 55, 250
soups, 137–138
special-occasion menus, 295
taking to work, 239
tastes of, 52
thickening agents, 225
thoughts about, 277–278, 297–298
transitional, 49
triggering IBS, 11
zest, 176
food allergies. See also food challenges
autism and, 34
defined, 16, 26
die off symptoms versus, 40–41, 282
negative reactions to foods, 11
testing dairy as, 31, 33–34
using three-day rotations, 48
food challenges
dairy, 31, 33–34
doing for kids, 247–248
fructose, 42–43
gluten, 37
sugar, 40
Index
food diary
dairy challenge, 34
digestive aids for, 277
fructose challenge, 43
gluten challenge, 37
identifying stressors, 77
journaling about fiber, 44
keeping for your child, 246–247
making, 28–29
recording kid’s food and symptoms, 248
sugar challenge, 40
tracking dietary changes, 46–47
food sensitivities. See also food challenges
defined, 16, 26
gluten and, 29
learning kids’, 246–247
symptoms of, 27–28
testing dairy for, 31, 33–34
using three-day rotations, 48
food to go. See travel food
freezing
leftovers, 139, 141, 270
soups, 137, 236
travel-size meals, 243
French cuisine, 267
French Lentil Salad, 157
Fresh Fries with Raw Jicama, 210
Fried-Free Fish for Four, 257
friends. See family and friends
Frozen Fruit Pops, 260
fructose
about, 41
common trigger in, 26–27
dietary challenge for, 42–43
diets free of, 42
IBS and, 41–42
malabsorption of, 41
fruit
apples, 125, 128, 150
bananas, 123, 275
cooking, 273
digestive tips for, 275–276
fiber chart for, 311
Frozen Fruit Pops, 260
transitional diet suggestions for, 50
•G•
garnishes, 266
gas
cayenne pepper for, 147
ginger for, 128
insoluble fiber as source of, 44
gastrointestinal tract (GIT)
effect of additives on, 52–53
implementing IBS care, 295
irritating with popcorn and trail mix, 290
lauric acid for, 144
muscular movement of, 10
peristalsis and, 75
Gay, Michele, 96, 111, 118, 119, 123, 125,
175, 230
ghee
advantages of, 50
Cinnamon Pancakes with, 99
making, 100
ginger
drinks with, 127, 128, 134
Ginger Carrots, 206
Ginger Love!, 128
sore throat treatment with, 285–286
glucomannan, 51, 156
gluten. See also celiac disease
about, 34–35
avoiding triggers for, 315–316
celiac disease versus gluten intolerance,
35–36
defined, 14
dietary challenge for, 37
inherited sensitivity to, 29
oatmeal and, 93
reactions to, 26
gluten enteropathy, 35
Goji Berry Tapioca, 76, 226–227
Gottschall, Elaine
Breaking the Vicious Cycle, 58
Gourmet Pizza, 192–193
grains
breakfast, 92–98
containing gluten, 14
325
326
IBS Cookbook For Dummies
grains (continued)
fiber chart for, 310
flour substitutions, 216, 308
Quick Brown Rice Protein Power
Breakfast “Cereal,” 94
Quinoa Casserole with Baked Sweet
Potatoes, 189
Quinoa Soup with Miso, 143
Quinoa Vegetable Pilaf, 198–199
Rainbow Vegetarian Quinoa, 199
rice, 200–203
rice-based dairy substitutes, 32
soaking, 97, 197–198
substitutions for, 48
transitional diet and, 51
types of, 196–197
grapefruit seed extract, 97, 156
grating foods, 149
gravy
IBS-safe, 212–213
triggers in restaurant, 291–292
Green Beans Almandine, 204
Green Chicken Egg Bake, 111
Guidon, Ela, 143, 178–179
gums, 225
•H•
Haas, Dr. Sidney, 58
Hand-Milled Gluten-Free Breakfast
Cereal, 95
Happy Mac ‘n’ Cheese, 258–259
healing
beginning with diet, 23
chicken stock and, 139
coconut macaroons for, 228–229
lauric acids for, 144
starting IBS care, 295
yeast overgrowth, 279–286
herbs
digestive supplements, 22
ginger, 127, 128, 134
Herb Scramble, 105
herbal teas, 133–134
herbal yeast treatments, 285–286
Herbed Tilapia with Lime, 179
laxative teas, 133
hereditary fructose intolerance, 41
high-fructose corn syrup (HFCS), 42
high-speed blenders
about, 70
blended salads, 61
breaking down fiber in, 121–122
using nut milk bag with, 126
Hoffman, Dr. Ronald, 59
homeopathic remedies
calming IBS attacks, 79–81
lactose intolerance, 79
yeast overgrowth, 286
Homestyle Mayonnaise, 167
hot soups, 142–151
Huevos Rancheros, 106
•I•
IBD (Inflammatory Bowel Disease)
IBS versus, 13
SCD and, 58–60
IBS (irritable bowel syndrome)
about, 9–10
adhering to safe food list, 288
autism and, 34
beginning healing with diet, 23
causes of, 10–11
dairy and, 30–31
diet and, 12–13, 17
eating traps for, 293–298
fast food and, 65
food additives and, 52–53
function at school with, 241
IBD versus, 13
identifying trigger foods, 25–27
implementing IBS care today, 295
insoluble fiber and, 43–44
other ailments mimicking, 13–16
sorbitol and, 40
survey form for, 55–57
thoughts about food, 277–278,
297–298
triggers for, 11–12
IBS For Dummies (Dean and Wheeler),
1, 10, 22, 78, 177, 296
Index
IBS-C (IBS-constipation). See constipation
IBS-D (IBS-diarrhea). See diarrhea
IgG food allergy blood tests, 16
immersion blenders, 143
infection
defending against, 82–83
infectious organisms causing IBS, 11
yeast, 281, 283–284
inherited food triggers, 29
insoluble fiber
breaking down with cooking, 273–274
chart of, 309–312
common trigger foods, 26–27
defined, 43
fruit skin as, 41
high-speed blending and, 121–122
IBS and, 44
journaling about, 44
juices and, 274–275
popcorn and, 290
purees and, 274
salads and volume of, 156
steaming vegetables, 178
intolerance, 26
ionic silver, 285
ischemic colitis, 78
Italian cuisine, 268
itching, 281
Key Lime Mousse, 226
kid-friendly recipes
Beef in a Pillow, 251
Black ‘n’ White Chicken Nuggets, 254
Colorful Kids Pasta Salad, 256
Eggs in a Basket, 252
Fried-Free Fish for Four, 257
Frozen Fruit Pops, 260
Gourmet Pizza, 192–193
Happy Mac ‘n’ Cheese, 258–259
Pita Pizza, 255
Sheila’s Tea Biscuits, 252–253
Smashed Potatoes with Rosemary, 259
kids. See also kid-friendly recipes
breakfasts for, 251–253
common triggers for, 245
dinners for, 256–259
fiber favorites for, 246
fitting in at school, 240–241
food challenges for, 247–248
food shopping with, 55, 250–251
helping adjust to IBS, 248–249
keeping safe snacks for, 249–250
kid-friendly lunches, 240–241, 253–256
learning food sensitivities of, 246–247
kinase enzyme PI3, 34
•J•
lactobacillus acidophilus bacteria, 282–283
lactose, 15, 316
lactose intolerance
about, 15–16, 26
hidden lactose sources, 316
homeopathic remedies and, 79
Lass, Jenny, 102, 176–177, 192–193
lauric acids, 144
laxatives
herbal teas, 133
magnesium as natural, 18
prune juice, 125–126
senna, 133
sugar substitutes as, 40
leaky gut, 279, 289
Jansen, Marilyn, 164–165, 180–181
Japanese cuisine, 269–270, 289–290
juicer, 70
juices
Lovely Bones Juice, 127
making, 61, 126
prune, 125–126
Just Like Sugar, 136, 308
•K•
kamut, 197
Kapha, 47, 86
kasha, 197
•L•
327
328
IBS Cookbook For Dummies
legumes
fiber chart for, 311
lentils, 144–145, 147, 157
soy, 108–109, 149, 158, 307
Lemon Gone Wild Dressing, 164
lemonade, 135–136
lentils
French Lentil Salad, 157
Lentil Soup from the Source, 147
Red Lentil and Coconut Soup, 144–145
Leone, Shannon, 97, 103, 113, 131, 152, 165,
188, 201, 210, 222–227, 253–254
liquid aminos, 199
Lovely Bones Juice, 127
low energy, 280
lunches
kid-friendly, 240–241, 253–256
stocking up on healthy, 67
•M•
macaroons, 228–229
magnesium
calming cramps with, 81–82
dietary sources of, 19, 33
forms of, 18–19
juices high in, 127
main dishes
fat in, 169
fish, 177–183
including soluble fiber in, 170
meat, 170–171
one-dish meals, 189–194
pasta substitutes, 183–188
poultry, 171–177
mandoline slicer, 188
Mango Salsa, 114
Marinara Sauce, 187
Marinated Kale, 206–207
matches, 238
mayonnaise
Angela’s Happy Mayo, 166
Homestyle Mayonnaise, 167
substitutes for, 166
typical ingredients, 163
meal planning
about, 54
building recipe list, 54
eating on the road and, 243–244
planning travel food, 235–236
shopping, 55
weekly, 53–54
when dining out, 261–262
measurement conversion guide, 303
meat
Beef in a Pillow, 251
Beef Pumpkin Stew, 170–171
Beef Stock, 140
main dishes, 170–171
preparing lean, 276–277
transitional diet suggestions for, 50
Meatloaf (Turkey-Style), 173
medicine. See also antibiotics; Ayurvedic
medicine; Chinese medicine
antacids, 60
calming IBS attacks with, 78
defined, 17
Zelnorm, 78
medium-chain fatty acids (MCFAs), 229
mercury in fish, 117, 177
Metal element, 58, 87
metric conversion guide, 301–304
Mexican cuisine, 267–268
milk substitutes. See also dairy-free diet
about, 129
Cashew Milk, 130–131
Essential Nut Milk, 132
options for, 50, 305–306
Silky Chai Nut Milk, 131
soaking nuts and seeds, 61, 130, 221
using nut milk bags, 126
millet, 197
minerals
calcium, 20–21, 32–33
zinc, 20, 285
miracle noodles, 51, 156, 170
miso, 143
molasses, 307
mold, 280, 290
MSG (monosodium glutamate), 268, 269, 291
Index
•N•
nail infections, 284
Nation, Caroline, 105, 120, 160, 172–173
National Digestive Diseases Information
Clearinghouse (NDDIC), 31, 35
neti pots, 284
Nori Rolls, 113
nut milk bag, 126
nutrition. See also supplements; vitamins
advantages of smoothies, 122–123
making juices, 61, 126
soup’s benefits, 138
nuts and seeds. See also milk substitutes
adding pea powder with, 116
Basic Nut or Seed Pâté, 19, 116–117, 237
Cashew Milk, 130–131
IBS symptoms from, 44
Silky Chai Nut Milk, 131
soaking, 61, 130, 221
trail mix as trigger, 290
Nutty Breakfast Smoothie, 123
•O•
O blood type, 46, 84, 85
oats
Soaked Oats Porridge, 97
Strawberries and Cream Oatmeal, 76, 98
types of oatmeal, 93
oils
best choices, 51
transitional diet suggestions for, 51
omega-3 fatty acids, 177
opening coconuts, 191
Orange Chicken Soup, 150–151
organic food, 62, 129
Oven-Baked UnFried Rice, 200–201
Oven-Baked Yam (or Potato) UnFries, 110
•P•
pancakes, 98–100
pancreas, 39
panko, 180
papain, 75
Papaya Pudding, 76
parasites, 289
parties
adult’s, 241–242
kid’s, 255
pasta
Colorful Kids Pasta Salad, 256
Eggplant Lasagna, 186–187
fiber chart for, 310
Pasta e Fagioli, 146–147
Shannon’s Gourmet Zucchini Angel-Hair
“Pasta,” 188
substitutes for, 183–188, 190
Zucchini Lasagna, 184–185
pâtès
Basic Nut or Seed, 19, 116–117, 237
dairy substitutes using, 32
Pau d’Arco tea, 283
pea powder, 116
pectin, 225
penis yeast infections, 283–284
peppermint tea, 134
peristalsis, 75
pesticides in foods, 62
Pesto without the Pain, 194
phytates, 130
Pick Me Up, 128–129
pies
about, 219
Shannon’s Pumpky Pie, 222–223
Vegan Lemon Meringue Pie, 220–221
Pineapple Upside-Down Cake, 218
Pita Pizza, 255
Pitta, 47, 86, 156, 215
plantago, 225
Pole, Laura, 95, 211
popcorn, 290
portion size
during IBS attacks, 73
guidelines for, 277
monitoring for trigger foods, 294–295
school lunches and, 240
traveling portions of protein, 243
329
330
IBS Cookbook For Dummies
potatoes
alternatives for, 210–212
Smashed Potatoes with Rosemary, 259
yams and sweet, 212
potluck dinners, 242
poultry. See also chicken
chicken stock and soups, 139, 150–151
main dishes, 171–177
Meatloaf (Turkey-Style), 173
snacks with, 111
turkey, 173
powdered milk, 30
Prasad, Raman, 106, 114, 161, 179, 218
preparing food
blanching tomatoes, 145
blended salads, 61
breaking down fiber in blender, 121–122
combining foods, 275–276
cooking, 273–274
emulsifying eggs, 167
freezing soups and stock, 137, 139, 141
grilling meats and chicken, 277
juices, 274–275
juicing, 61, 126
kitchen tools, 70, 188
making travel foods, 236–237
marinating vegetables, 162
metric conversion guide, 301–304
portable snacks, 237–238, 243
portion size of, 277
purees, 274
restaurant’s habits for, 266
school lunches, 240–241
sourdough bread, 208–209
using nut milk bag, 126
washing salad vegetables, 156
weekly meal plans, 53–54
zest, 176
preservatives. See additives
probiotics, 21–22, 282–283
protein
casein, 31, 34, 132, 317
digestive tips for, 276
lentils for, 147
portable portions of, 243
vegetarian diet and, 61–62
prune juice, 125–126
pseudocereals, 196
psyllium, 43, 225, 238
puddings
Carolyn’s Chocolate Banana Cream
Pudding, 224
Chocolate Mousse, 223
Fast, Colorful Papaya Pudding, 225
Goji Berry Tapioca, 76, 226–227
Key Lime Mousse, 226
Vegan Khir Pudding, 76, 228
Pumpky Pie Crust, 222–223
pungent taste, 52
pureeing soups, 150
•Q•
Quick Brown Rice Protein Power Breakfast
“Cereal,” 94
Quick ‘n’ Easy Quiche, 112
quinoa
about, 196
Quinoa Casserole with Baked Sweet
Potatoes, 189
Quinoa Soup with Miso, 143
Quinoa Vegetable Pilaf, 198–199
Rainbow Vegetarian Quinoa, 199
•R•
raw chocolate, 224
raw fish, 289–290
raw food, fiber, chart for, 311, 312
Raw food
Angela’s Happy Mayo, 166
Angel’s Decadent Whipped Cream, 232
Carolyn’s Chocolate Banana Cream
Pudding, 224
Carrot Ginger Soup, 153
Chocolate Mousse, 223
Creamy Broccoli Soup in the Raw, 151
Date Syrup, 231
Fast, Colorful Papaya Pudding, 225
Fresh Fries with Raw Jicama, 210
IBS and, 60–61
Index
Key Lime Mousse, 226
Marinated Kale, 206–207
Non-Dairy Yogurt, 103
Nori Rolls, 113
Raw Curry Spinach Soup, 152
Rockin’ Gravy, 212–213
Shannon’s Gourmet Zucchini Angel-Hair
“Pasta,” 188
Shannon’s Pumpky Pie, 222
Shannon’s Quick “Rice,” 201
Soaked Oats Porridge, 97
Vegan Lemon Meringue Pie, 220–221
reading food labels, 55, 166, 250, 313
recipes. See also substitutes
abbreviations in, 301
Angela’s Happy Mayo, 166
Angel’s Decadent Whipped Cream, 232
antifungal shake, 283
Asian Dressing, 164–165
Asian Tempeh Kabobs, 108–109
baked goods ingredients, 68–69
Banana and Greens Delight Smoothie, 125
Banana Bread, 102
Basic Nut or Seed Pâté, 116–117
Beef in a Pillow, 251
Beef Pumpkin Stew, 170–171
Beef Stock, 140
Black ‘n’ White Chicken Nuggets, 254
blanching tomatoes, 145
Borscht, 148–149
Brown Rice Powder Stuffing, 202–203
building list of, 54
calming IBS attacks, 76
Caramelized Banana and Date
“Porridge,” 96
Carolyn’s Chocolate Banana Cream
Pudding, 224
Carrot Ginger Soup, 153
Cashew Milk, 130–131
Cauliflower Salad with Dairy-Free Dill
Dressing, 158–159
Celery Root Tahini Dip, 115
Cherry Cobbler, 218–219
Chicken Stock, 139
Chocolate Mousse, 223
Cinnamon Pancakes with Ghee, 99
Citrus Marinated Salad, 162–163
Classic Tomato Sauce, 185
Cobb Salad with Angie’s Vinaigrette, 161
Coconut Bread, 230
Coconut Currant Cookies, 229
Coconut Panko Shrimp, 180–181
collecting potluck dinner, 242
Colorful Kids Pasta Salad, 256
Creamed Spinach, 205
Creamy Broccoli Soup in the Raw, 151
Creamy Vegan Stroganoff with
Caramelized Onions, 190–191
Curried Spice-Baked Sweet Potatoes, 211
Dairy-Free Dill Dressing, 158–159
Date Syrup, 231
detox drink, 53–54
Easy Chicken Curry, 182–183
Eggs in a Basket, 252
Essential Nut Milk, 132
Fancy Chicken Roll-Ups, 174
Fast, Colorful Papaya Pudding, 225
French Lentil Salad, 157
Fresh Fries with Raw Jicama, 210
Fried-Free Fish for Four, 257
Frozen Fruit Pops, 260
Ginger Carrots, 206
Ginger Love!, 128
Gluten-free Pumpkin Spice Bread, 101
Goji Berry Tapioca, 226–227
Gratifying Ghee, 100
Green Beans Almandine, 204
Hand-Milled Gluten-Free Breakfast
Cereal, 95
Happy Mac ‘n’ Cheese, 258–259
Herb Scramble, 105
Herbed Tilapia with Lime, 179
Huevos Rancheros, 106
Key Lime Mousse, 226
Lemon Gone Wild Dressing, 164
Lemon Meringue Pie Crust, 221
Lemonade, 136
Lentil Soup from the Source, 147
Lovely Bones Juice, 127
Mango Salsa, 114
Marinara Sauce, 187
Meatloaf (Turkey-Style), 173
331
332
IBS Cookbook For Dummies
recipes (continued)
Non-Dairy Yogurt, 103
Nutty Breakfast Smoothie, 123
Orange Chicken Soup, 150–151
Oven-Baked UnFried Rice, 200–201
Oven-Baked Yam (or Potato) UnFries, 110
Pasta e Fagioli, 146–147
Pesto without the Pain, 194
Pineapple Upside-Down Cake, 218
Pita Pizza, 255
Pumpky Pie Crust, 222–223
Quick Brown Rice Protein Power
Breakfast “Cereal,” 94
Quick ‘n’ Easy Quiche, 112
Quinoa Casserole with Baked Sweet
Potatoes, 189
Quinoa Soup with Miso, 143
Rainbow Vegetarian Quinoa, 199
Raw Curry Spinach Soup, 152
Red Lentil and Coconut Soup, 144–145
Rich and Moist Chocolate Cake, 216–217
Rockin’ Gravy, 212–213
Sabra Chicken, 172–173
Safe and Soothing Smoothie, 124
Sardine Spread, 120
Savoring Sourdough Bread, 208–209
SCD Dairy Yogurt, 104
Seared Salmon with Sautéed Summer
Vegetables, 178–179
Shannon’s Gourmet Zucchini Angel-Hair
“Pasta,” 188
Shannon’s Non-Dairy “Yogurt,” 103
Shannon’s Pumpky Pie, 222–223
Shannon’s Spicy Caesar Dressing, 165
Shellfish Stock, 141
Silky Chai Nut Milk, 131
Simmering Sauce for Asian Tempeh
Kabobs, 109
Smashed Potatoes with Rosemary, 259
smoothies, 122–125
Soaked Oats Porridge, 97
soaking nuts and seeds, 130, 221
Soba Salad, 160
“Sour Cream,” 190–191
Spiced Honey Chicken, 176–177
Sprouted Salad, 159
Strawberries and Cream Oatmeal, 98
Sun-Dried and Wined Chicken, 175
Tuna Cakes, 118
Tuna Salad, Hold the Mayo, 119
Vegan Khir Pudding, 228
Vegan Lemon Meringue Pie, 220–221
Vegetable Stock, 142
Vegetarian Dreamy Coconut Curry, 192
Zucchini Lasagna, 184–185
rectal itching, 281
Red Lentil and Coconut Soup, 144–145
restaurants
asking for special meals, 263, 264
breakfasts at, 267
Chinese, 268–269
experimenting with food from, 263
fast food ingredients, 265–266
finding IBS-friendly foods at, 266–270
food preparation in, 266
Italian, 268
Japanese, 269–270, 289–290
Mexican, 267–268
reviewing menus of, 262–263
sauces and gravies at, 291–292
steak- and chophouses, 270
Thai, 269
restroom breaks
checking ahead at restaurants, 262
schoolkids and frequent trips to, 250
traveling and, 243–244
rice
bringing to restaurants, 263–264
dairy substitutes using, 32
Shannon’s Quick “Rice,” 201
types of, 200
rice syrup, 307
Rich and Moist Chocolate Cake, 216–217
Robinson, Colleen, 110, 112, 145, 146,
150–151, 173, 174, 182, 194, 200–201,
204, 205, 236, 254, 255, 256, 257,
258–259
Rockin’ Gravy, 212–213
rotating foods
dairy substitutes, 32
three-day rotations, 48
rutin, 197
Index
•S•
Sabra Chicken, 172–173
saccharin, 288
Safe and Soothing Smoothie, 124
safe food list
adhering to, 288
consulting when dining out, 262
supply party host with, 242
using when traveling, 237
salad bars, 270
salads
adding soluble fiber to, 156
blended, 61
digestibility of, 155–156
recipes for, 156–163
washing vegetables for, 156
salty taste, 52
Santelmann, Dr. Heiko, 38
Sardine Spread, 120
sauces
Classic Tomato Sauce, 185
Marinara Sauce, 187
Simmering Sauce for Asian Tempeh
Kabobs, 109
substitutes for soy, 166
triggers in restaurant, 291–292
SCD (Specific Carbohydrate Diet), 2
benefits of, 58–60
Caramelized Banana and Date
“Porridge” (SCD), 96
cheeses in, 51, 306
chicken broth and, 139
Cinnamon Pancakes with Ghee, 99
Cobb Salad with Angie’s Vinaigrette, 161
Gourmet Pizza, 192–193
Happy Mac ‘n’ Cheese, 258–259
Huevos Rancheros, 106
legal and illegal foods for, 237
Mango Salsa, 114
Pineapple Upside-Down Cake, 218
Quick ‘n’ Easy Quiche, 112
SCD Dairy Yogurt, 104
school lunches, 240–241, 253–256
Seared Salmon with Sautéed Summer
Vegetables, 178–179
seeds. See nuts and seeds
serotonin, 11, 177
Shannon’s Gourmet Zucchini Angel-Hair
“Pasta,” 188
Shannon’s Pumpky Pie, 222–223
Shannon’s Quick “Rice,” 201
Shannon’s Spicy Caesar Dressing, 165
Sheila’s Tea Biscuits, 252–253
Shellfish Stock, 141
shopping for food, 55, 250
SIBO (small intestine bacterial
overgrowth), 38
side dishes
breads, 207–209
defined, 195
gravy, 212–213
increasing vegetables for IBS-C, 203
potato alternatives, 210–212
soluble fiber in, 195–196
types of grains for, 196–197
Silky Chai Nut Milk, 131
silver liquid, 285
Simmering Sauce for Asian Tempeh
Kabobs, 109
sinuses
effect of mold and damp on, 280
yeast infections of, 281, 284
skipping meals, 296–297
sleep, 77
small intestine bacterial overgrowth
(SIBO), 38
Smashed Potatoes with Rosemary, 259
smoothies
advantages of, 122–123, 297
calming attacks with, 76
snacks
about, 107
Asian Tempeh Kabobs, 108–109
before social events, 294
dips, 113–117
eating before shopping, 250
fish, 117–120
Green Chicken Egg Bake, 111
IBS-safe, 65–66
keeping for kids, 249–250
making portable, 237–238, 243
333
334
IBS Cookbook For Dummies
snacks (continued)
Nori Rolls, 113
Oven-Baked Yam (or Potato) UnFries, 110
soluble-fiber finger foods, 108
sniff test, 294
Soaked Oats Porridge, 97
soaking
grains, 97, 197–198
nuts and seeds, 61, 130, 221
oats, 97
Soba Salad, 160
socializing
eating traps when, 293–294
IBS-friendly party foods, 241–242
school celebrations, 240
special occasion foods and, 295
soluble fiber
adding to salads, 156
breakfast consumption of, 92
charts of, 310–312
defined, 43
desserts with, 216
favorites for kids, 246
finger foods of, 108
main dishes with, 170
miracle noodles for, 51, 156
side dishes with, 195–196
soups and, 138
sources of, 275
sorbitol, 40, 288
soups
about, 137–138
adjusting consistency of, 143, 149
cool, 151–153
hot, 142–151
pureeing, 150
satisfaction of, 149
soluble fiber in, 138
stacking and freezing, 236
“Sour Cream”, 190–191
sour taste, 52
Sourdough Bread, 76, 92, 208–209
soy
dairy substitutes using, 32
tempeh, 108–109
soy sauce
substitutes for, 166
wheat-based, 290
spelt, 197
Spiced Honey Chicken, 176–177
spiral slicer, 70, 188
sprouted-grain breads, 51
Sprouted Salad, 159
steakhouse cuisine, 270
steaming vegetables, 178
stevia, 50, 136, 307
stock, 138–142
stocking your kitchen
avoiding triggers in pantry, 296
baked goods ingredients, 68–69
cereals, 67
cleaning out unhealthy foods, 64–65
dinner options, 68
grains, 196–198
lunch items, 67
organizing and storing foods, 69–70
reasons for, 63–64
snacks, 65–66, 249–250
Strawberries and Cream Oatmeal, 76, 98
stress, 11–12, 77–78
stuffing, 202–203
substitutes. See also milk substitutes
butter, 216
cheese, 51, 207, 306
eggs, 306–307
gluten, 36
mayonnaise, 166
pasta, 183–188, 190
soy sauce, 166
sugar, 40–41, 136, 307–308
using when dining out, 264
sucralose, 288
sugar. See also fructose
aliases for, 39, 314–315
body’s processing of, 215
common trigger foods, 26–27, 38
cravings for, 38, 280
dietary challenge for, 40
feeding yeast with, 283
IBS and refined, 38–39
substitutes for, 40–41, 136, 307–308
Index
Sun-Dried and Wined Chicken, 175
sundried tomatoes, 175
supplements, 18. See also digestive
supplements
calcium-magnesium balance, 33
digestive, 21–22
key, 19–21
magnesium, 18–19
need for, 17–18
treating yeast overgrowth, 285
sushi, 269–270, 289–290
sweet potatoes, 212
sweet taste, 52
symptoms
identifying yeast overgrowth, 279–281
infections versus bad IBS attack, 82
keeping kid’s diary to connect foods
and, 248
survey form for, 55–57
tracking source of, 46–47
yeast die off, 40–41, 282
•T•
tahini, 115
teas
antifungal, 283
herbal, 133–134
laxative, 133
taking to restaurants, 264
Teeccino, 135
tummy-soothing, 134
tempeh, 108–109
temperature conversion guide, 303–304
Thai cuisine, 269
thickening agents, 225
thoughts about food, 277–278, 297–298
tofu, 149, 158, 307
tomatoes
blanching, 145
Classic Tomato Sauce, 185
Marinara Sauce, 187
sun-drying, 175
topping, 231
trail mix, 290
trans fats, 64
transitional diet
about, 45
avoiding additives, 52–53
food chart for, 49
organic food and, 62
Raw food and, 60–61
reading food labels, 55, 166, 250
SCD, 58–60
stocking kitchen for, 63–64, 249–250
substitutions in, 48–51
symptom survey form, 55–57
three-day rotations, 48
tracking changes to, 46–47
vegetarianism in, 61–62
weekly plans for, 53–55
travel food
cooking in advance, 236–237
dealing with, 235
eating on road, 243–244
planning, 235–236
portable snacks, 237–238, 243
school lunches, 240–241, 253–256
social functions, 241–242
taking to work, 239
triggers. See also additives
about, 11–12
alcohol, 50, 276, 291
aliases for sugar, 313–315
artificial sweeteners, 287–288
avoiding gluten, 315–316
caffeine, 291
casein, 31, 34, 132, 317
cautions against sushi, 289–290
common sources for kids, 245
dairy, 30–34, 289
fast food ingredients, 291–292
fatty foods, 292
fructose, 26–27, 41–43
gluten, 26, 34–37
hidden lactose, 316
identifying trigger foods, 25–27
inherited food, 29
insoluble fiber, 25–26, 43–44
keeping diary of, 28–29
monitoring trigger food portions, 294–295
most common, 25–27
335
336
IBS Cookbook For Dummies
triggers (continued)
MSG, 268, 269, 291
popcorn, 290
Raw food mislabeled as, 60–61
substitutes for, 48–51, 305–308
sugar, 25–26, 38–41
symptoms of, 27–28
thoughts about, 277–278, 297–298
tracking, 28–29, 46–47
trail mix and dried fruit, 290
wheat, 26–27, 289
trolling lines, 118
Tuna Cakes, 118
Tuna Salad, Hold the Mayo, 119
turkey, 173
•U•
umeboshi vinegar, 162
United States Food and Drug
Administration (FDA), 78
USDA (United States Department of
Agriculture), 38
•V•
vaginal yeast infections, 281, 283–284
Vata, 47, 86, 156, 215
Vegan Khir Pudding, 76, 228
Vegan Lemon Meringue Pie, 220–221
vegetable peeler, 238
Vegetable Stock, 142
vegetables
cooking, 273
fiber chart for cooked and raw, 312
increasing for IBS-C, 203
marinating, 162
potato alternatives, 210–212
roasting and peeling, 150
side dishes of, 204–207
steaming, 178
washing salad, 156
vegetarian diet, 61–62
Vegetarian Dreamy Coconut Curry, 192
villi, 35
vitamins
A, 21, 285
about, 18
B, 35
C, 285
D, 20, 285
volume conversion chart, 302
•W•
walking, 73
water, 276, 306
Water element, 58, 87
weight conversion chart, 302
wheat, 166. See also gluten-free diet
alternatives to, 196–198
avoiding, 289
common trigger foods, 26–27
flour substitutes for, 216, 308
food challenge for, 36, 37
soy sauces based on, 290
transitional diet suggestions for, 50
Wheeler, L. Christine
IBS For Dummies, 1, 10, 22, 78, 177, 296
white rice, 200
Wood element, 58, 87
wooden cutting boards, 70
work meals and snacks, 239
•X•
xanthan, 225
•Y•
yams, 212
yeast-free diet, 282
yeast overgrowth
about, 12, 14–15
antifungal foods killing, 283
avoiding antibiotics for, 284
controlling with diet, 282
die off symptoms, 40–41, 282
Index
herbal help for, 285–286
homeopathy for, 286
identifying, 279–281
leaky gut and, 279, 289
replacing yeast, 282–283
SCD approach to, 58–59
secondary locations for, 283–294
sugar as trigger, 28
supplements treating, 285
treating, 281–284
yogurt, 102–104, 283
•Z•
Zelnorm, 78
zest, 176
zinc, 20, 285
zucchini
eating raw, 237
Shannon’s Gourmet Zucchini Angel-Hair
“Pasta,” 188
Zucchini Lasagna, 184–185
337
Notes
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978-0-470-04579-4
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Dieting For Dummies,
2nd Edition
978-0-7645-4149-0
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4th Edition
978-0-471-79868-2
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3rd Edition
978-0-471-76845-6
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978-0-470-17559-0
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978-0-470-39106-8
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978-0-470-38688-0
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978-0-470-27086-8
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978-0-470-09584-3
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978-0-471-77383-2
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978-0-7645-5300-4
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978-0-470-01892-7
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978-0-470-37602-7
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978-0-470-41189-6
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978-0-470-43061-3
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978-0-470-17569-9
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978-0-470-39700-8
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978-0-470-26273-3
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978-0-470-40742-4
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978-0-470-37181-7
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978-0-470-40296-2
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978-0-7645-5193-2
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978-0-7645-7203-6
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978-0-7645-5194-9
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978-0-470-09585-0
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978-0-470-43543-4
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Parenting For Dummies,
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978-0-7645-5418-6
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978-0-470-03715-7
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For Dummies
978-0-470-17811-9
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For Dummies
978-0-7645-5447-6
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2nd Edition
978-0-7645-5275-5
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978-0-7645-7537-2
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978-0-7645-5430-8
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978-0-7645-8418-3
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978-0-7645-5248-9
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978-0-470-03737-9
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978-0-470-03717-1
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978-0-471-76871-5
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978-0-471-78279-7
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978-0-7645-5296-0
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978-0-470-41796-6
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978-0-7645-5325-7
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978-0-7645-5326-4
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978-0-7645-2498-1
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978-0-7645-9904-0
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978-0-7645-5391-2
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978-0-7645-8475-6
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978-0-471-75421-3
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978-0-470-39062-7
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978-0-470-38765-8
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spine=.72”
Health/Diet & Nutrition
Manage IBS and
get back to enjoying
food and life!
• Know your body — use a food diary to track your IBS symptoms
and identify your triggers
• Take a closer look at food — learn the role food preparation
plays in setting off and managing your IBS
• Sensible substitutes —discover replacement ingredients for your
IBS triggers
• Prepare delicious foods— over 100 healthy, family-friendly
recipes for every meal of the day plus snacks, soups, salads,
drinks, and desserts
Open the book and find:
• Information on IBS, food, and you
• Natural foods and medicines to
treat your symptoms
• How to shop for safe foods and
decipher food labels
• Strategies for avoiding common
eating traps
• Advice for stocking your kitchen
to support your diet
• Ways to sooth your tummy on
difficult days
• Tips for parents of IBS kids
• Simple solutions for unique situations — make smart choices
when dining out and on the go
IBS Cookbook
If you think living with IBS means eating only blah and
bland foods, this book will change your mind and your
meals! Get the latest info on IBS plus over 100 delicious
recipes, nutritional information, and lifestyle advice that’ll
help you take charge of your diet and befriend food again.
sier!™
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in
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e
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Makin
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o
b
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o
o
C
S
B
I
Learn to:
• Know which foods trigger your discomfort
Go to Dummies.com®
for videos, step-by-step photos,
how-to articles, or to shop!
• Make a smooth transition to an IBSfriendly diet
• Eat optimally for your intestinal health
• Create the ultimate IBS-friendly kitchen
$21.99 US / $25.99 CN / £15.99 UK
Carolyn Dean, MD, ND, consults widely on IBS, Crohn’s disease, and colitis,
and she understands their relationship to food and chemical allergies,
infection, autoimmune disease, and stress. L. Christine Wheeler, MA,
is an author, freelance writer, and a Certified EFT Practitioner. Dean and
Wheeler are the authors of IBS For Dummies.
ISBN 978-0-470-53072-6
Dean
Wheeler
Carolyn Dean, MD, ND
L. Christine Wheeler, MA
Authors of IBS For Dummies
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