Foods and Recipes for IBS

To find out what foods help you best manage Irritable Bowel Syndrome (IBS), keep a food diary. Note what you eat, and when your symptoms occur.

Problems often seem to come from any food high in fat, insoluble fiber, carbonation, caffeine, coffee, or alcohol. These ingredients can trigger muscle spasms in your colon, and cause gas, bloating, pain, constipation, and diarrhea.

Soluble fiber can be your best friend. “Soluble” means it’s fiber that absorbs water in your digestive system. It forms a gel that stabilizes and slows food movement, yet is easy to pass, helping to arrest diarrhea and constipation.

Foods with soluble fiber include:

• Rice
• Pasta and noodles
• Oatmeal
• Fresh white breads like sourdough or French (not whole grain)
• Barley
• Rice cereals

Here’s a starter IBS recipe from Tell Me What to Eat If I Have IBS by Elaine Magee

Oatmeal Pancakes

Makes 12 pancakes

Ingredients:
1 cups quick one-minute oats
2 cups low-fat buttermilk
cup unbleached white flour
1 teaspoon baking soda
teaspoon salt
1 large egg
cup egg substitute

Directions:

1. Add oats and buttermilk to large mixing bowl.
2. Combine flour, baking soda, and salt in four-cup measure and stir to blend. Add to the oat & buttermilk mixture and beat on low speed until just blended.
3. Add egg and egg substitute and beat on low speed just until blended.
4. Start heating griddle or nonstick skillet over medium heat. When the pan is hot enough, use a cup measure to drop batter onto the hot pan or griddle (if the pan or griddle is not "nonstick," coat with canola cooking spray first).
5. Turn pancakes over when the entire tops of the pancakes in pan are covered with bubbles. Cook other side of pancake until nicely brown and cooked throughout. Repeat with the rest of the batter.

--AD

Sources:

• http://digestive.niddk.nih.gov/ddiseases/pubs/ibs_ez/#10
• http://www.helpforibs.com/diet/
• http://digestive.niddk.nih.gov/ddiseases/pubs/ibs/#gooddiet
• http://my.webmd.com/content/article/86/99288.htm?z=1820_00000_0000_f1_02