Living with IBS doesn't have to mean eating a limited variety of foods.
It also doesn't have to mean severely limiting how much you eat in an effort to avoid having uncomfortable symptoms.
With help from this Digestion-Friendly Recipe Center, you can find ways to eat a wider variety of nutritious foods while keeping your symptoms under better control.
Everyone is different, so try new recipes until you find the best ingredients and most comfortable food combinations for you.
The recipes are from an interesting new book called "Recipes for IBS: Great-tasting recipes and tips customized for your symptoms," written by registered dietitian Ashley Koff, R.D., and gastroenterologist Sonia Friedman, M.D.
Raspberry Chicken (Fiber/Indigestion)
***Loose stools and diarrhea - exchange blackberries for raspberries and use canola oil in place of mustard
Full of fiber and other nutrients, raspberries are at once both sweet and sour; they form the backbone of this tangy chicken dish.
INGREDIENTS:
- 3 cups (750g) frozen raspberries, thawed and pureed
- 1 cup (235ml) unsweetened raspberry juice
- 1/3 cup (75ml) balsamic vinegar
- 1 tablespoon (14ml) low-sodium soy sauce
- 2 tablespoons (30g) Dijon mustard
- 1 bunch fresh basil leaves, set aside 6 leaves for garnish, remove stems and chop the rest
- 3 boneless, skinless chicken breasts, 6 ounces (170g) each
- 2 teaspoons canola or grapeseed oil
In a bowl, combine the raspberries, raspberry juice, vinegar, soy sauce, mustard, and chopped basil.
Divide the mixture in half.
In a flat, glass pan big enough to lay the chicken flat and not touching, put half of the mixture.
Add the chicken.
Marinate for 1 hour in the refrigerator, spooning the sauce over the chicken once or twice.
Drain off the marinade.
In a skillet, heat the oil over medium heat.
Add the chicken and cook for 2 minutes on each side.
Slice the chicken on an angle, place it on serving plate or individual plates, and spoon the sauce from the pan over the slices.
Garnish with the reserved basil leaves.
YIELD: Makes 4 servings.
NUTRITIONAL ANALYSIS: Per Serving: 458 Calories; 8g Fat (1g saturated fat); 41g Protein; 58g Carbohydrates; 8g Dietary Fiber; 108mg Cholesterol; 347mg Sodium.
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Creamy Cauliflower-Zucchini Soup (Motility and Lubrication)
Parsley pulls out the subtle flavors of cauliflower and zucchini for a light for a light yet rich soup that's a great starter or a wholesome snack.
INGREDIENTS:
- 1 medium zucchini, peeled and cubed
- 2 cups (200g) chopped fresh cauliflower tops
- 2 tablespoons (28ml) olive oil
- 1 teaspoon salt
- 1 tablespoon (14ml) apple cider vinegar
- 1 cup (235 ml) vegetable broth
- 1 cup (235ml) water
- 1 large bunch parsley, leaves separated from stems
Chop the parsley stems.
In a large saucepan, cook the zucchini and cauliflower in the oil over low heat for about 5 minutes, stirring occasionally. Add the salt, vinegar, broth, and water. Stir for 1 minute then cover and summer 10 to 15 minutes, until all vegetables are tender.
In a blender or food processor, puree the mixture, adding the parsley in parts. Return the mixture to the pot, cover, and simmer for 5 to 10 minutes. Serve hot or refrigerate overnight and serve chilled.
YIELD: Makes 6 servings.
NUTRITIONAL ANALYSIS: Per Serving: 84 Calories; 5g Fat (1g saturated fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; trace cholesterol; 644mg Sodium.
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Roasted Beet and Blood Orange Salad (Indigestion)
Caraway is especially helpful in the digestion of starches, as well as expelling gas from the digestive tract.
Here the seeds offer tanginess to complement the sweetness of the orange and beets.
INGREDIENTS:
- 2 medium beets, scrubbed
- 2½ tablespoons (35ml) olive oil, divided
- 1 blood orange, peeled and cut into bite-size pieces
- 1 cup (30g) beet greens
- 1 cup (30g) baby spinach, cut into slivers
- 2 tablespoons (28ml) raspberry vinegar or balsamic vinegar
- 3 teaspoons caraway seeds
- Salt (optional)
Preheat the oven to 400°F (200°C, gas mark 6).
In a roasting pan, place the beets.
Drizzle with 1 tablespoon (14ml) of the olive oil.
Roast for 45 minutes. Cool to room temperature.
Peel and cut the beets into bite size pieces.
Place beets in a salad bowl. Add the orange, greens, and spinach.
In another bowl, combine the remaining oil with the vinegar, seeds, and salt, if using. Pour over the salad and toss.
YIELD: Makes 6 servings.
NUTRITIONAL ANALYSIS: Per Serving: 78 Calories; 6g Fat (1g saturated fat); 1g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 38mg Sodium.
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Truly Naturally Decaffeinated Tea (Motility and Lubrication, Fiber, Indigestion)
The health benefits of tea deservedly continue to receive increases attention today.
For IBS management, it is appropriate to reduce intake of or avoid caffeine altogether.
However, that should not mean missing out on tea and its benefits.
Rather than purchasing decaffeinated teas (whose processing may reduce the healthful constitutes of tea), here is a way to significantly reduce the caffeine content of your choice of loose tea or tea bags.
It should also be noted that white tea has the least caffeine of true teas, and that there is caffeine in yerba mate.
INGREDIENTS:
- 1 tea bag or 1 tablespoon tea leaves
- 8 ounces(235ml) water
In a cup or heat-safe pitcher, place the tea leaves or tea bags.
Bring the water almost to a boil; pour it over the tea bag or leaves.
Steep the tea leaves (or bag) by covering the cup with a saucer or plate and let it sit for about 30 seconds.
Strain the leaves (or tea bag), throw away the water, and re-steep the leaves in fresh boiling or hot water.
Your tea is now naturally decaffeinated. Drink it hot or let it cool and then refrigerate it.
YIELD: Makes 1 serving.
NUTRITIONAL ANALYSIS: Per Serving: 5 Calories; 0g Fat(0g saturated fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 10mg Sodium.
NOTE: Black, green, oolong, and white teas are actually the leaves of the Camellia sinensis plant.
Red tea and herbal teas are not true teas.
They are leaves, flowers, and roots of other plants (not Camellia sinensis) and mostly caffeine-free.
Some of them -- such as peppermint, ginger, and chamomile -- may offer benefits to the digestive system, but do not confer the same health benefits as true teas.
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Nobody's Rhubarb Fool (Fiber, Motility and Lubrication, Indigestion, Really bad Days, Constipation)
You won't feel foolish for choosing this finale.
Rhubarb, which is actually a vegetable, sweetens as it cooks; it also offers laxative properties.
Orange peel is, well, awesome for digestion, and it helps to relieve indigestion and constipation.
Rice bran beats out oat bran for soluble fiber content nearly two to one; it's a must for IBS sufferers and here it works parfait-ly with rhubarb and orange peel.
INGREDIENTS:
- 8 stalks rhubarb, ends removed and cut into ½ inch (1.25cm) pieces (see note)
- 2 tablespoons (28ml) dark agave nectar
- Juice and peel from 1 orange (ideally organic)
- ½ cup (60g) rice bran, divided
In a saucepan over medium-low heat, bring the rhubarb, agave, orange peel, and orange juice to a boil.
Reduce the heat to low and simmer for about 6 minutes, partially covered, until the rhubarb softens considerably.
Blend in ¼ cup (30g) of the rice bran and stir until it has dissolved into rhubarb mixture.
Continue to simmer, partially covered, stirring occasionally, until most of the rhubarb pieces dissolve.
(The mixture will thicken considerably with the addition of the rice bran.)
Meanwhile, coat a small skillet with cooking spray. Add the remaining ¼ cup (30g) of rice bran and toast over low heat, until the rice bran turns a bit crispy and darkens in color.
Remove the rhubarb and rice bran from the heat and set aside to cool. In individual bowls or glasses, layer the rhubarb and rice bran to make a parfait.
YIELD: Makes 8 servings.
NUTRITIONAL ANALYSIS: Per Serving: Per Serving: 53 Calories; 2g Fat (trace saturated fat); 1g Protein; 11g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium.
NOTE: Look for pinkish to red (ideal) stalks.
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