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Recipes


The main rule is not to get too obsessed about what to eat and not what to eat, as getting anxious and stressed at mealtimes is going to do your digestion more harm than any perceived trigger foods might. The Key is to relax, chew your food well, don't eat too big a meal in one go, and not to get too hung up on being too healthy. As plates of salad, vegetables, nuts and brown rice can actually be too much for some people - your stomach doesn't have teeth! It is important to have regular meals and fluids, not excluding any food groups to ensure you are getting the appropriate nutrition your body needs to stay healthy.

Some dietary rules do apply, and evidence shows that soluble fibre in foods like oats etc is less problematic for a lot of people and to avoid lots of insoluble fibre, like brown rice etc, opting for white instead (even though it seems like it is not as healthy). The overall balance of the diet is more important than avoiding food/ triggers.

A days sample eating would be as below, but remember symptoms vary person to person so individualised dietary support is strongly advised e.g.

Breakfast - porridge with some chopped banana and yogurt
Lunch - a chicken/ham/tuna and avocado flour tortilla wrap for lunch, using quorn / cheese slices if veggie,
Dinner - some pasta and sauce for tea, added veg like mushrooms (optional).

For further information about how to eat a balanced diet please visit the eatwell website http://www.eatwell.gov.uk/

Everyone is different and keeping a food diary is often helpful if it also tracks how a food was eaten, and in what mood, e.g. standing up, rushing, stressed etc. Try to stay physically active too as this helps both digestion and reduces stress!

Be reassured that ibs is a common condition affecting around one fifth of the population at any one time. Make an appointment to see your gp for a diagnosis and a possible referral to see a registered dietitan, for individualised diet and lifestyle support.

You can download the recipes here..



Baby leaf and orange salad. Gut Friendly Grub.