Irritable Bowel Syndrome
A widespread condition involving recurrent abdominal pain and diarrhea or constipation, often associated with stress, depression, anxiety, or previous intestinal infection.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
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
- Peppermint (on stomach and back).
NATURAL/HERBAL
- Agrimony, buchu, cinnamon, dandelion (root, leaves & flowers), fennel, fenugreek, German chamomile, ginger, goldenseal, lemon balm, licorice, marsh mallow, meadowsweet, milk thistle, parsley, passion flower, peppermint, plantain, 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).
- Calendula tea
- Can be worsened by stress, try yoga & meditation
YOGA / MEDITATION 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
- 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)
- 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)
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Banana-Blueberry Smoothie GF VT
- Blueberry Pineapple Smoothie GF VT
- Detox Smoothie LC GF VG VT
- Golden Milk LC GF VG VT
- Green Smoothie LC GF VT
- Kiwi-Pineapple Smoothie GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mega-Greens Smoothie GF VT
- PB & Jelly Sandwich Smoothie GF VG VT
- Pineapple Mint Smoothie LC GF VG VT
- Soothing Elixir LC GF VG VT
- Strawberry Banana Smoothie GF VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Superfruit Smoothie GF VG VT
MEALS
- 3 Bean Soup LC GF VG VT
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Beef Bone Broth LC GF
- Black Bean Bowl LC GF
- Buddha Bowl GF VG VT
- Bulk Spaghetti Sauce LC GF
- Chicken Bone Broth LC GF
- Chickpea Salad Sandwich GF VG VT
- Edamame Rice Bowl LC GF VG VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Spiced Lentil Soup LC GF VG VT
- Vegan Bulk Spaghetti Sauce LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Beans & Greens Salad LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Brussels Sprouts with Cashew Sauce GF
- Caraway Brussels Sprouts LC GF VG VT KT
- Dill Vinaigrette Greens LC GF VG VT KT
- Double Mashed Potatoes LC GF VG VT
- Farro VG VT
- Fried Cabbage LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Guacamole GF KT VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Sweet Potatoes LC GF VG VT
- Mediterranean Orzo LC VG VT
- Miso Slaw LC GF VG VT
- Molasses Beans LC GF
- Nutty Brussel Sprouts GF KT
- Pesto Vegetables LC GF VG VT KT
- Pilau Rice LC GF VG VT
- Quinoa Salad LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Chipotle Sweet Potatoes LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT