Irritable Bowel Syndrome
Foods to Eat More Of:
Foods to Avoid or Minimize:
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.
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.
Yoga Therapy:
Supplements & Homeopathic:
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:
Sides & Salads:
- Fruits: avocado, apples, apricots, kiwis, lemons, papayas, pineapple, tomatoes
- Vegetables: broccoli, cabbage, carrots, spinach
- Ginger, flax seeds, fish, beans, nuts, oat bran, tofu, turmeric, yogurt
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.
- 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).
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)
- Pineapple Mint Smoothie (V, GF)
- Soothing Elixir (V, GF)
- Sunrise Smoothie (V, GF)
- Super Skin Smoothie (GF)
- Adult Ramen (V, GF)
- Broth (Veggie/Chicken/Beef) - (V, GF)
- Buddha Bowl (V, GF)
- Bulk Spaghetti Sauce (V, GF)
- Chickpea Salad Sandwich (V, GF)
- MahiMahi with Cucumber-Dill Sauce (GF)
- Salmon with Avocado Salsa (GF)
- Salmon with Red Pepper Sauce (GF)
- Spiced Lentil Soup (V, GF)
- Vegetarian Chili (V, GF)
Sides & Salads: