Adding Fiber to Your Diet
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Use only dark breads - whole wheat, rye, pumpernickel, spelt, multigrain, etc.
- Eat cereals made from the whole grain (for example, oatmeal)
- Make unrefined pasta using whole wheat noodles, spelt noodles, brown rice noodles, kamut or quinoa noodles. The noodles are available in many shapes and may be purchased at bulk food stores or health food stores. Some grocery stores carry multigrain pasta in a box.
- Sneak whole grain flours and flax seeds into baking (muffins, pizza dough, bread…)
- Avoid eating too much wheat bran. It's a scratchy form of fiber that can damage
- your bowels if used excessively over a long period of time.
- For a delicious dessert, top plain organic yogurt with ½ cup of organic granola.
- Whole grain crackers topped with humus or your favorite spread makes a fantastic appetizer or snack.
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Cinnamon and ginger are soothing for IBS. Sprinkle cinnamon onto oatmeal and into smoothies or over a sliced banana. Add ginger to stir-fry’s and over meats.
- Essential fatty acids are needed to protect the intestinal lining. Flax seed oil may be used over food or take in capsule form, or take fish oil capsules (EPA/DHA) daily, 1000 mg.
- Avoid drinking more than 4 oz. of fluids with meals. Liquids dilute stomach acid impairing digestion and reducing metabolism.
- Avoid bran (e.g., bran cereals). Instead, eat cereals with more gentle fibers (oatmeal).
- Introduce additional fiber sources such as beans.
Replace semolina pasta with rice pasta. Rice pasta is gluten free and easier on the intestines.
