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Irritable Bowel Syndrome
Foods to Eat More Of: 
  • Fruits: avocado, apples, apricots, bananas, kiwis, lemons, papayas, pears, pineapple, raspberries, strawberries, tomatoes
  • Vegetables: artichoke, beets, broccoli, Brussels sprouts, cabbage, carrots, kale, spinach, sweet potatoes
  • Ginger, flax seeds, chia seeds, fish, beans, nuts & seeds, tofu, turmeric, yogurt
  • Quinoa, oats, popcorn, fresh coconut, dark chocolate, rye, brown rice, barley
  • Caraway and fennel seeds (avoid fennel if pregnant or if you have estrogen-dependent cancer).

Foods to Avoid or Minimize: 
  • Often related to food or other sensitivities - main culprits include dairy, gluten, citrus fruits, caffeine, alcohol, cigarettes, eggs and red meat.  An elimination diet​ could be helpful. 
  • Refined sugar/flour & artificial additives
  • Fats/oils (except olive oil) & corn

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Peppermint (on stomach and back).

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Agrimony, buchu, ​cinnamon, dandelion (root, leaves & flowers), fennel, German chamomile, ginger, lemon balm, licorice, marsh mallow, meadowsweet, milk thistle, parsley, passion flower, peppermint, slippery elm bark powder, turmeric
  • If related to menstrual cycle, try large doses of primrose and borage oils (3-4g daily).
  • Flaxseed oil (add to foods or beverages).
  • Can be worsened by stress, try yoga & meditation

​Yoga Therapy:
  • Yoga for IBS (18 minutes - Cait Allison)
  • ​Yin Yoga for the Large Intestine Meridian (23 minutes - Sally Miller)
  • Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS (12 minutes - SarahBethYoga)

Supplements & Homeopathic:
  • Peppermint Oil: 1-2 capsules 3 times daily between meals (take enteric-coated capsules with 0.2 ml of oil each; start at lower dose and increase if necessary).
  • Psyllium: 1-3 Tablespoons powder dissolved in water or juice daily ( be sure to drink extra water).
  • Acidophilus: 1 pill daily on an empty stomach (get 1-2 billion live organisms per pill).
  • FOS: 2,000 mg daily (take in combination with acidophilus, not effective for IBS when used alone).

Recipes - Food Medicine: 
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Banana-Blueberry Smoothie (GF)
  • Blueberry Pineapple Smoothie (V, GF)
  • Detox Smoothie (V, GF)
  • Golden Milk (V, GF)
  • Green Smoothie (GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mango Pineapple Smoothie (V, GF)
  • Mega-Greens Smoothie (GF)
  • PB & Jelly Sandwich Smoothie (V)
  • Pineapple Mint Smoothie (V, GF)
  • Soothing Elixir (V, GF)
  • Strawberry Banana Smoothie 
  • Sunrise Smoothie (V, GF)
  • Superfruit Smoothie (V, GF)
  • Super Skin Smoothie (GF)

Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Black Bean Bowl (GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Bulk Spaghetti Sauce (V, GF)
  • Chickpea Salad Sandwich (V, GF)
  • Edamame Rice Bowl (V)
  • MahiMahi with Cucumber-Dill Sauce (GF)
  • Quinoa Oatmeal (V)
  • Salmon with Avocado Salsa (GF)
  • Salmon with Red Pepper Sauce (GF)
  • Sesame Salmon (GF)
  • Spiced Lentil Soup (V, GF)
  • Vegetarian Chili (V, GF)

Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Avocado Cilantro-Lime Rice (V, GF)
  • Bacon Brussel Sprouts (GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Caraway Brussels Sprouts (V, GF)
  • Double Mashed Potatoes (GF)
  • Guacamole (V, GF)
  • Irish Potatoes (Colcannon) - (GF)
  • Kale Salad with Sesame Dressing (V, GF)
  • Mashed Sweet Potatoes (V, GF)
  • Mediterranean Orzo (V)
  • Molasses Beans (GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Roasted Veggie Options (V, GF)
  • Sesame Green Beans (V, GF)
  • Smoked Almonds (V, GF)
  • Spinach & Strawberry Salad (V)
  • Steamed Edamame (V, GF)​​
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