10 Commandments of eating for IBS

This list is taken from http://www.helpforibs.com as part of Heather’s IBS Diet Cheat Sheet.

1. ALWAYS eat soluble fiber first, eat soluble fiber whenever your stomach is empty, and make soluble fiber fods the largest component of every meal and snack.

2. Minimize your fat intake to 25% of your diet, max. Focus on heart-healthy monounsaturated oils. Read labels and ask at restaurants.

3. Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber. Better still, don’t eat them at all.

4. Eliminate all triggers–red meat, dairy, fried foods, egg yolks, coffee, carbonation, soda pop, artificial sweeteners, caffeine and alcohol.

5. Never eat insoluble fiber on an empty stomach, in large quantities at one sitting, or without soluble fiber. Cook, chop, or puree insoluble fiber foods to make them safer.

6. Eat small portions frequently, calmly, and leisurely.

7. If you’re unsure about something, DON’T EAT IT. It’s not worth the risk.

8. Food is fun and eating should be pleasurable. Take the time and make the effort to eat safely, and then enjoy yourself.

9.  Remember that you have absolute and total control over your diet. No one can force you to eat something you know you shouldn’t.

10. Practice creative substitution, not deprivation. Use soy or rice replacements for dairy, two egg whites to replace a whole egg, try low-fat vegetarian versions of meat products or use skinless chicken breasts and seafood, replace some oil with fruit purees in breads or cakes, use veggie broth instead of oil in sauces, bake with cocoa powder (it’s fat free) instead of solid chocolate. Use herbs, baking extracts (vanilla, peppermint, almond, etc.) and mild spices generously to heighten flavors.

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2 Comments (+add yours?)

  1. Trackback: IBS? « Brandon Bored

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