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Irritable Bowel Syndrome (IBS) recipes
Irritable Bowel Syndrome (IBS) is a disorder of the colon, characterized by irregular bowel patterns. The exact cause of IBS is unknown, but the major symptoms include abdominal pain, bloating accompanied with bouts of diarrhea and/or constipation. These symptoms tend to come and go.
Managing your diet well and modifying your lifestyle is the best way to control IBS.
‘Fiber” is the buzz word for those affected with IBS, but it can be confusing at times. The fiber intake needs to be adjusted according to personal symptoms. The best is to use a diary with clear notifications of symptoms that triggered due to intake of a particular food.
In general insoluble fiber helps to relieve diarrhea while soluble fiber helps to relieve constipation. But remember to not go overboard on fiber. Limit the intake of fruits to 2 to 3 per day and veggies to 3 to 4 servings per day. Try and increase your daily fiber intake gradually, because any sudden increase may make the symptoms worse. Rely on whole grains like oats, barley, quinoa; fruits like apple, banana, papaya, citrus fruits, muskmelon and prunes, veggies like carrot, cucumber, potatoes, sweet potato, baby spinach, kale, mint etc. and seeds like flax seeds, sunflower seeds and chia seeds.
On the other hand, limit the consumption of pulses like rajma and chick peas (especially at night), veggies like cabbage, cauliflower, broccoli, mushrooms, asparagus, capsicum, beetroot, onions and garlic and fruits like mango, cherries, pear, plums, watermelon, blackberries and peach.
Since constipation and diarrhea occur alternately to most people, certain general food guidelines to be followed unmistakably are as follows:
1. Avoid processed foods like maida, semolina and rye.
2. Keep a check on the amount of wheat intake. It may not suit most people.
3. Cut down on fat intake. Avoid the deep fried goodies.
4. Keep a check on the consumption of dairy products. Milk may suit at times and may not sometimes. Avoid the full fat milk and opt for low fat milk instead. Curds are a better option amongst dairy products. You can try almond milk instead. Also restrict the use of butter, mayonnaise and cheese.
5. Avoid biscuits, cakes, sweets, confectionaries, mithais, pastries etc.
6. Drink plenty of fluids. If suffering from diarrhea, the lost water needs to be replenished and if suffering from constipation, water will help to bind stools and help in its elimination.
7. Avoid fruit juices as they are devoid of fiber and are high doses of fructose.
8. Limiting honey might also be helpful as it is high in fructose too.
9. Avoid sugar substitute or artificial sweeteners as they contain some amounts of sorbitol which can cause bloating and diarrhea.
10. Prefer to avoid tea, coffee, aerated drinks, alcohol, MSG, vinegar, chocolate, chocolate powder and chewing gum.
Here are some absolutely reliable recipes for IBS.
27 Aug 15
Oats Upma ( Breakfast Recipes) by Tarla Dalal
This recipe is one that will make oats a much-loved ingredient in your house! Here, fibre-rich oats is cooked along with a traditional, flavourful tempering and scrumptious, colourful veggies like carrots and peas, which add to the flavour and visual appeal of the dish. Take care to roast the oats w ....
23 Nov 15
Oats Khichdi by Tarla Dalal
A garlic-infused khichdi that is sure to draw you to the table! With fibre-rich oats and protein-rich moong dal, this low-glycemic index meal is ideal for weight watchers too. Interestingly, this easy-to-make Oats Khichdi makes use of minimal ingredients, as garlic and green chillies do the flavouri ....
04 Mar 17
Carrot, Spinach, Orange and Cucumber Drink, Ibs Recipe by Tarla Dalal
Bubbling with a blast of freshness, this amazing combination of fruits and veggies is sure to put you on the right track!
The Cucumber, Spinach, Orange and Cucumber Drink is quite easy to make and light on the stomach too. When you do not feel like having a heavy snack, go for this great juice. ....
01 Mar 17
Muskmelon Grapefruit and Prune Salad, Ibs Recipe by Tarla Dalal
A brilliant combination of ingredients with complementary flavours and textures makes this a strikingly tasty salad!
A sprinkling of sunflower seeds for crunch, and a dash of salt and pepper is all that the salad needs for a flavour boost.
The combination of fruits being so interesting, the ....
27 Feb 17
Mini Quinoa Pancakes, Ibs Recipe by Tarla Dalal
Quinoa, considered by many as a wonder grain, is quite stomach-friendly and suitable for those with IBS
We have made an interesting snack using quinoa and veggies, without spices and with minimal fat. These Mini Quinoa Pancakes have the un ....
24 Feb 17
Banana Almond Shake, Ibs Recipe by Tarla Dalal
This is a luscious shake with a pleasant fruity flavour. Since milk is a major concern for people with irritable bowl syndrome (IBS), this recipe is made using almond milk instead.
The Banana Almond Shake has a soft, soothing flavour with the natural sweetness of bananas. We have avoided refined ....
24 Feb 17
Oats Roti, Ibs Recipe by Tarla Dalal
Here is an innovative Indian bread that can be comfortably relished by those with irritable bowel syndrome (IBS).
The dough combines oats flour and besan with aromatic mint, which is also soothing for the stomach. Flax seeds add a nice crunch to the Oats Roti, but it is optional and can be avoid ....
22 Feb 17
Minty Quinoa, Ibs Recipe by Tarla Dalal
This is a tasty minty main course that you will devour with joy! For those with an irritable bowel, it is better to use barley and quinoa in the place of cereals like rice and wheat.
Minty Quinoa is a tasty quinoa based main course, which is perked up with loads of yummy veggies and flavoured pl ....
07 Apr 15
Buckwheat Dosa by Tarla Dalal
Um, you feel like having dosa today but no fermented batter on hand? Not to worry! Here is an easy and instant dosa prepared with buckwheat and urad dal. The twist here is that the ingredients are powdered, tempered and then mixed into a batter, which can be cooked immediately into yummy dosas. Serv ....
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