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

• 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 

• Anise, Peppermint (on stomach and back).
  

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).
• Calendula tea

NATURAL

• ​Flaxseed oil (add to foods or beverages).
• 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

• 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)

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)

Golden Milk (LC GF VG VT)

Mango Pineapple Smoothie (LC GF VG VT)

Pineapple Mint Smoothie (LC GF VG VT)

Sunrise Smoothie (LC GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Green Smoothie (LC GF VT)

Mega-Greens Smoothie (GF VT)

Soothing Elixir (LC GF VG VT)

Super Skin Smoothie (GF VT)

Detox Smoothie (LC GF VG VT)

Kiwi-Pineapple Smoothie (GF VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Strawberry Banana Smoothie (GF VT)

Superfruit Smoothie (GF VG VT)

MAINS

3 Bean Soup (LC GF VG VT)

Beef Bone Broth (LC GF)

Bulk Spaghetti Sauce (LC GF)

Edamame Rice Bowl (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Sesame Salmon (LC GF KT)

Vegetable Broth (LC GF VG VT)

Adult Ramen (LC GF VG VT)

Black Bean Bowl (LC GF)

Chicken Bone Broth (LC GF)

Instant Pot Chickpea Curry (LC GF VG VT)

Salmon with Avocado Salsa (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Vegetarian Chili (LC GF VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Buddha Bowl (GF VG VT)

Chickpea Salad Sandwich (GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Salmon with Red Pepper Sauce (LC GF)

Vegan Bulk Spaghetti Sauce (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Balsamic Pear Salad (GF KT VT)

Brussels Sprouts with Cashew Sauce (GF)

Dill Vinaigrette Greens (LC GF VG VT KT)

Fried Cabbage (LC GF VG VT KT)

Irish Potatoes (Colcannon) (LC GF VT)

Mediterranean Orzo (LC VG VT)

Molasses Beans (LC GF)

Pilau Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Steamed Edamame (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Cannellini & Arugula Salad (LC GF VG VT)

Double Mashed Potatoes (LC GF VG VT)

Glazed Carrots (LC GF VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Mexican Coleslaw (GF VG VT)

Nutty Brussel Sprouts (GF KT)

Quinoa Salad (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Sauteed Kale (GF KT)

Smoked Almonds (LC GF VG VT KT)

Warm Red Cabbage Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Farro (VG VT)

Guacamole (GF KT VG VT)

Mashed Sweet Potatoes (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)