The World's Healthiest Foods

Irritable Bowel Syndrome

Description

Most important nutrients: Fiber, Lactobacillus
Most important foods: Whole grains, Fruits and vegetables, Yogurt
Avoidances: Adverse food reactions, Caffeine, Sorbitol, Excessive fructose, Lactose

Irritable Bowel Syndrome - Day 1

Breakfast

Snack

  • cup trail mix:
    • sunflower seeds
    • pumpkin seeds
    • raisins

Lunch

Dinner

Nutritional Profile

Calories 1931
Calories from fat 29%
Fiber 61 g
Omega 3 fatty acids 5.1 grams

Irritable Bowel Syndrome - Day 2

Breakfast

Snack

  • 1 cup fruit salad:
    • grapefruit and berries
    • Topped with 1 tsp flax seeds and fresh peppermint leaves

Lunch

Dinner

Nutritional Profile

Calories 1977
Calories from fat 20%
Fiber 67 g
Omega 3 fatty acids 4.3 grams

Irritable Bowel Syndrome - Day 3

Breakfast

  • Rice pudding:
    • 1 cup rice
    • cup rice milk
    • 2 tbsp dried figs
    • 1 tbsp flax seeds
    • 1 tbsp blackstrap molasses
  • 1 rice cake
  • 1 tbsp almond butter

Snack

  • 1 cups fruit salad:
    • apples
    • pears
    • papaya
  • Peppermint lemonade

Lunch

  • Indian dahl:
    • 1 cup split peas
    • 1 cup millet
    • cup carrots
    • cup collard greens
    • 1 tbsp cashew nuts
    • 1/3 cup low fat yogurt
    • 1 tbsp sesame seeds
    • curry seasonings

Dinner

  • 6 oz grilled salmon
  • 2 tsp fresh oregano
  • 1 tsp garlic
  • 2 cups mixed green salad:
    • romaine lettuce
    • chard
    • cup shredded cabbage
    • cup snow peas
    • Dressing with 1 tbsp flax seed oil
    • 1 cup turnip greens
    • 1 tbsp sunflower seeds

Nutritional Profile

Calories 1987
Calories from fat 28%
Fiber 57 g
Omega 3 fatty acids 13.7 grams

Irritable Bowel Syndrome - Day 4

Breakfast

  • 8 fl oz non fat yogurt
  • 1 tbsp flax seeds
  • medium papaya

Snack

  • cup trail mix:
    • sunflower seeds
    • almonds
    • dried figs

Lunch

  • cup adzuki beans
  • 1 cup brown rice topped with 1 tbsp scallions and 1 tbsp sesame seeds
  • 2 cup assorted steamed vegetables:
    • sweet potato
    • broccoli
    • zucchini
    • crimini mushrooms
  • Dressing:
    • 1 tbsp flax seed oil
    • 1 tsp tamari
    • 1 tsp nori flakes

Dinner

  • 6 oz snapper
  • cup fresh raspberry puree sauce
  • 1 cup quinoa
  • 1 cup acorn squash
  • 1 tbsp sesame seeds
  • 1 cup cooked chard
  • 1 tsp garlic

Nutritional Profile

Calories 2016
Calories from fat 31%
Fiber 59 g
Omega 3 fatty acids 10.3 grams