13 Foods To Avoid If You Have IBS (Gut Healing Recipes Included)
If you are suffering from Irritable Bowel Syndrome, there are several foods you should avoid eating until your gut is healed. You won’t have to avoid these foods forever, just as long as it takes to get your digestive system back in optimum condition. IBS is uncomfortable but can be controlled with proper treatment and lifestyle changes.
What Is Irritable Bowel Syndrome (IBS)?
Irritable Bowel Syndrome is described as recurrent abdominal (digestive) pain and associated bowel abnormalities such as frequent diarrhea or constipation. It often flares up with stress and anxiety.
Although there is no sure cause of IBS and symptoms may vary person to person, it is generally attributed to inflammation in the digestive system, changes in the microbiome (gut flora) or an affect after an infection like gastroenteritis.
What Should I Eat If I Have IBS?
With nearly every digestive disorder, I strongly recommend taking a break from any and all processed foods (anything that comes in a package). Your diet should consist 100% of fresh or lightly cooked fruits and vegetables, nuts and seeds, healthy fats, healing herbs, mild spices and clean meats.
With IBS you may need to AVOID the following:
- Refined grains (certain breads and cereals)
- Chips, cookies, processed snacks
- Carbonated Drinks
- Possibly dairy
- Too much insoluble fiber from fruit/vegetable skins
- Fried and fatty foods
- Wheat (if you have a sensitivity, may be okay for some people)
- Broccoli, onion, cabbage, cauliflower (cause gas)
- Liquid with meals (try to drink an hour before or after)
- Legumes, beans (cause gas)
Avoiding these foods for the duration of IBS treatment will help to reduce symptoms and speed healing.
Healing Recipes For Irritable Bowel Symptoms
Here are some recipes that support a healthy microbiome and may help relieve symptoms of IBS and speed the healing process. If you want to find more recipes that will not aggravate your symptoms, you can download my IBS guide by clicking the banner below.
Golden Milk Latte
If IBS is rooted in intestinal inflammation, than turmeric should be part of your diet every single day. It is one of the most powerful natural anti-inflammatories on the planet and comes with a long list of benefits.
- 4 cups oat milk or unsweetened almond milk
- 2 tsp turmeric
- 2 tsp raw honey
- 2 cinnamon stick
- 6 cardamom pods
- Pinch fresh ginger
- Pinch freshly ground pepper
- In a medium pot, add milk and heat on low.
- Add turmeric, cinnamon sticks, cardamom pods, honey, ginger and pepper to milk.
- Stir frequently for 3-5 minutes. Milk should be warm but not boil.
- Remove from heat and remove cinnamon sticks.
- Strain milk through a strainer/small colander.
- Froth top of milk with a milk frother for about 5 seconds.
- Add more honey if needed for sweetness.
Dr Nandi’s Oatmeal Yogurt
High-quality yogurt contains beneficial bacteria to help replenish the gut. Oatmeal is gentle on the gut and a low-fiber grain.
- 1 cup old fashioned rolled oats
- 1 cup water
- pinch of salt
- 4 tablespoons nonfat plain Greek yogurt
- 2 tablespoons toasted chopped pecans
- 4 teaspoons pure maple syrup
- Combine oats, water and salt in a jar or bowl.
- Cover and refrigerate overnight.
- In the morning: heat and top with blueberries, yogurt, pecans and syrup
Low Sugar Peanut Banana Blueberry Smoothie
This smoothie is delicious and low sugar. Perfect way to start your morning without irritating your digestive system.
- 1/2 medium banana
- 1 tbsp peanut or almond butter
- 1/2 cup blueberries, frozen or fresh
- 3/4 cup non-dairy milk
- 4-5 ice cubes
- Blend all ingredients together until smooth. Serve immediately.
If you are looking for more ways to improve gut health naturally, you can check out my more detailed post here: 10 Ways To Improve Gut Health Naturally.
Your gut is the core of your body and affects literally every other function in your body. Take care of your gut and it is likely you will experience radical, positive changes in your health and mental well being. Be your own #HealthHero and remember that your long-term health and well being is in your hands.