Recipes for irritable bowel syndrome

Written by deborah dera
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Recipes for irritable bowel syndrome
A breakast banana smoothie won't play havoc with your digestive system. (HandmadePictures/iStock/Getty Images)

Irritable bowel syndrome (IBS) is a relatively complicated condition that affects the proper function of the lower portion of the intestines. Those who suffer from irritable bowel syndrome have found that certain foods or spices can trigger an attack. As such, they limit their diets to certain "safe" foods. The fact that you suffer from IBS does not mean you have to stick to a boring or bland diet.

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IBS triggers

Most people suffering from IBS can control their symptoms by simply avoiding fatty foods and certain meat products. Others need to be more careful about the foods they choose. Some of the most common foods that trigger the symptoms of irritable bowel syndrome include red meat, dark poultry meat, dairy products, egg yolks, greasy or fried foods, chocolate, oil-based spreads and condiments. Caffeinated drinks, alcohol, soft drinks, artificial sweeteners, artificial fats and monosodium glutamate are also known for their abilities to irritate the digestive tract. While these foods are common triggers of IBS, every sufferer has different symptoms and triggers and you will soon begin to learn what foods you can and cannot eat. Check every recipe before you begin cooking to ensure that your known trigger foods are not included.

Banana breakfast smoothie

Bananas have long been used in recipes for those with stomach and digestive ailments as they are generally soothing to the digestive tract. Bananas are low in fat and high in fibre, making them the perfect food choice for IBS sufferers. Take one banana, 50 ml (1/4 cup) of rice or soy milk, 30 ml (2 tbsp) of carob powder (chocolate or cocoa powder substitute), and one egg white. Add all of the ingredients to your blender or smoothie machine and process until the mixture is smooth. Pour the smoothie into a glass and enjoy.

Basil tofu cubes

Basil tofu cubes make a great lunch or dinner side dish and can also be used as a nutritious, high-fibre snack throughout the day. You will need 10 ml (2 tsp) of sesame oil, 22 ml (1 1/2 tbsp) of low-sodium soy sauce, 22 ml (1 1/2 tbsp) water, 450 g (16 oz) of tofu, and 15 ml (1 tbsp) of fresh minced basil. Preheat your oven 180 degrees C (350 F). Drain the tofu and cut it into 1.25 m (1/2 inch) cubes.

Mix the sesame oil, soy sauce and water in a bowl. Add the tofu cubes to the bowl and toss them until they are covered in sauce. Place the tofu in a baking dish, making sure you have only one layer of cubes (do not overlap). Sprinkle the basil over the cubes, and place the baking dish in the oven for 35 minutes. Turn the cubes over two or three times as they are baking.

Soothing tea

The ingredients found in some types of tea are perfect for calming the stomach and helping the digestive system. For one cup of tea, take 15 ml (1 tbsp) of dried or fresh peppermint, 2 ml (1/2 tsp) of fennel seed, and 250 ml (1 cup) of boiling water. Put the peppermint and fennel in a tea strainer or ball and place it in a mug of boiling water. Allow the tea to brew for five to 10 minutes. Taste it after five minutes and take out the strainer if you like the taste. You can sweeten the tea with honey or your own IBS-friendly sweetener. You can also replace the peppermint with spearmint as spearmint is great for the stomach.

Other recipes

There are many IBS-safe recipes available and you can find them at online recipe collection sites. Be creative, and don't lose heart -- your IBS diet can be tasty and healthy at the same time.

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