IBS Cookbook For Dummies
Do you suffer from irritable bowel syndrome (IBS)? You're not alone; it is estimated that about 35 million Americans experience the symptoms of IBS. IBS Cookbook For Dummies provides those affected by IBS with easy-to-follow, easy-to-understand recipes to create meals using foods and methods that decrease the risk of experiencing the discomfort of symptoms associated with the disorder.
Inside you'll find the dietary tips and information you need to decrease your symptoms and discomfort simply by watching what you eat. You'll find more than 100 tasty recipes you can easily make at home. And since individuals with IBS often suffer from various complications-including bowel obstructions, sores and ulcers within the intestinal tract, and malnutrition or the presence of nutritional deficiencies-IBS Cookbook For Dummies provides a nutritional meal plan that will help alleviate these complications.
- Presents more than 70 delicious, easy-to-make recipes designed to ease the symptoms of IBS
- Helps you avoid "trigger" foods and choose healthier alternatives
- Includes tips for menu planning, including healthy meals and snacks
- Explains what to eat when traveling and dining out
No need to suffer when you have IBS; just get this handy guide to start eating-and feeling-better!
Part I: You Are What You Eat: Food and IBS.
Chapter 1: IBS, Food, and You.
Chapter 2: Finding Your Intestinal Triggers.
Chapter 3: Transitioning to an IBS-Friendly Diet.
Chapter 4: Stocking Your Kitchen to Support Your Diet.
Chapter 5: When Symptoms Strike: Soothing Your Gut on Difficult Days.
Part II: Eating For Your Intestinal Health.
Chapter 6: Beginning Your Day with Breakfast (Without the Consequences).
Chapter 7: Satisfying the Munchies and Your Stomach: Snacks and Appetizers.
Chapter 8: Drinks for Any Time of Day or Night.
Chapter 9: Settling Your Stomach with Stellar Soups.
Chapter 10: Serving Up Stomach-Safe Salads.
Chapter 11: Marvelous Main Dishes that Won’t Torment Your Gut.
Chapter 12: Siding with Side Dishes.
Chapter 13: Diving Into Worry-Free Desserts.
Part III: Simple Solutions for Specific Situations.
Chapter 14: Eating On the Go.
Chapter 15: Making Mealtime Easier for Kids with IBS.
Chapter 16: Finding Safe Dishes When You’re Dining Out.
Part IV: The Part of Tens.
Chapter 17: Ten Tips for Making Foods Friendlier to Your Tummy.
Chapter 18: Ten Ways to Keep Yeast in Check.
Chapter 19: Ten Tempting Trigger Foods You May Want to Avoid.
Chapter 20: Ten Strategies for Avoiding Common Eating Traps.
Part V: Appendixes.
Appendix A: Metric Conversion Guide.
Appendix B: Sensible Trigger Food Substitutes.
Appendix C: Soluble and Insoluble Fiber Charts.
Appendix D: Surprising Sources of Major Triggers.
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.
It is estimated that about 35 million Americans experience the symptoms of Irritable Bowel Syndrome and about 2.4 to 3.5 million people visit the doctor because of these symptoms every year. The symptoms are often related to what you eat. The For Dummies series is here to help. IBS Cookbook For Dummies® provides those with IBS easy-to-follow and easy-to-understand recipes to create meals using foods and methods that decrease the discomfort of symptoms associated with the disorder.
Readers will find more than 100 tasty recipes they can easily make at home, as well as a nutritional meal plan that will help alleviate IBS complications. The book helps sufferers avoid "trigger" foods and choose healthier alternatives including tips for menu planning, including healthy meals and snacks. But eating or avoiding certain foods isn’t the only way to take charge of an IBS attack. There are other methods of relieving symptoms and preventing future flare-ups. Here are just three of the many suggestions in IBS Cookbook For Dummies:
Snooze away your 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. If tiredness is causing your attack, get rest as much as you can and follow our eating plan.
Deal with stress
When you feel the rumbling in your gut or the cramping in your abdomen, stop and take a breath. Notice what is going on in that moment. Are you rushing around? Are you sitting at your desk trying to finish a project? 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 in your chair.
Make magnesium work for you
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. The authors cover magnesium, its laxative properties and its muscle relaxing properties in Chapter 1.