| of the dietary information available for Irritable Bowel | | | | 7. If you're unsure about something, DON'T EAT IT. |
| Syndrome is outdated and useless - or so inaccurate | | | | It's not worth the risk. |
| it's actually likely to trigger symptoms instead of | | | | 8. Food is fun and eating should be pleasurable. Take |
| prevent them. What's a reliable, fast and easy way | | | | the time and make the effort to eat safely, and then |
| to start following a diet that will actively help your | | | | enjoy yourself. |
| Irritable Bowel Syndrome symptoms, instead of | | | | 9. Remember that you have absolute and total |
| making them worse? A terrific first step is to start | | | | control over your diet. No one can force you to eat |
| following: | | | | something you know you shouldn't. |
| The 10 Commandments of Eating for Irritable Bowel | | | | 10. Practice creative substitution, not deprivation. Use |
| Syndrome | | | | soy or rice replacements for dairy, two egg whites |
| 1. ALWAYS eat soluble fiber first, eat soluble fiber | | | | to replace a whole egg, try low-fat vegetarian |
| whenever your stomach is empty, and make soluble | | | | versions of meat products, replace some oil with fruit |
| fiber foods the largest component of every meal and | | | | purees in breads or cakes, use veggie broth instead |
| snack. | | | | of oil in sauces, bake with cocoa powder (it's fat |
| 2. Minimize your fat intake to 25% of your diet, | | | | free) instead of solid chocolate. Use herbs, baking |
| maximum. Read labels and at restaurants, ask. Focus | | | | extracts (vanilla, peppermint, maple, etc.) and mild |
| on small quantities of heart-healthy oils. | | | | spices generously to heighten flavors. |
| 3. Never eat high fat foods, even in small portions, on | | | | As an aside, if you're currently trying to break the |
| an empty stomach or without soluble fiber. Better | | | | cycle of ongoing Irritable Bowel Syndrome attacks, it |
| still, don't eat them at all. | | | | is best to strictly limit your diet to soluble fiber foods |
| 4. Eliminate all red meat, dairy, fried foods, egg yolks, | | | | and strong peppermint or fennel tea for several days. |
| coffee, soda pop, and alcohol from your diet. This | | | | This will allow your GI tract to stabilize, and then you |
| may be the most difficult dietary strategy to adopt, | | | | can gradually and carefully add in other foods |
| and I know it probably won't be fun or easy, but | | | | following the rules. At that point you'll be ready to go |
| neither are Irritable Bowel Syndrome attacks. | | | | shopping, re-stock the pantry with your new safe |
| 5. Never eat insoluble fiber on an empty stomach, in | | | | staples, and learn how to cook fast, easy, fabulous |
| large quantities at one sitting, or without soluble fiber. | | | | meals following the Eating for Irritable Bowel |
| 6. Eat small portions frequently, calmly, and leisurely. | | | | Syndrome guidelines. |