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The 10 Commandments of Eating for Irritable Bowel Syndrome (IBS)

Much of the dietary information available for Irritable Bowel Syndrome is outdated and inaccurate - or inaccurate as it may be trigger symptoms instead of preventing them. What is a reliable, quick and easy way to start a diet that will actively help the symptoms of the Bowel Iraq Syndrome, rather than make them worse? A great first step is to get started:

Ten Commandments for Diet Syndrome

1. ALWAYS eat soluble fiber first, eat soluble fiber every time your stomach is empty, and make soluble fiber foods the largest component of every meal and snack.

2. Reduce your fat intake to 25% of your diet, maximum. Read the label and at the restaurant, ask. Focus on healthy oil quantities.

3. Do not eat high fat foods, even in small portions, on an empty stomach or without soluble fiber. Better yet, don't eat them at all.

4. Get rid of all red meat, dairy, fried foods, egg yolks, coffee, pop soda, and alcohol from your diet. This is probably the hardest nutrition strategy to adopt, and I know it may not be fun or easy - but there is no Irritable Bowel Syndrome.

5. Do not eat soluble fiber on an empty stomach, in large quantities on one sitting, or without soluble fiber.

6. Eat small portions regularly, quietly, and casually.

7. If you are unsure about something, DON'T eat it. It's not worth the risk.

8. Fun and eating should be fun. Take some time and make an effort to eat safely, and then have fun.

9. Remember that you have complete and complete control over your diet. No one can force you to eat something you know you don't need.

10. Practice creative replacement, not lack. Use a substitute for soy or rice for dairy, two egg whites to replace whole egg, try low-fat version of meat product, replace some oil with pure fruit in bread or cake, use non-vegetable vegetable soup in sauce, roast with cocoa powder (it's free fat) instead of solid chocolate. Use herbs, packaged extracts (vanilla, peppermint, maple, etc.) and lightly spice to enhance the flavor.

Also, if you are trying to break the cycle of continuous attacks, it is best to limit your diet to low fiber foods and strong peppermint or fennel tea for a few days. This will keep your GI tract stable, and then you can gradually and carefully add other foods that follow the order.

(This information was provided by Heather Van Vorous, First Year: IBS, 2001)


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