The Complete Idiot s Guide to Eating Well with IBS Eat Well Be Well with Fewer IBS Symptoms 1st Edition by Kate Scarlata ISBN 1101457635 9781101457634

Part 1: A Closer Look at IBS and Its Triggers

1 Living Well with an IBS Diagnosis

What Is IBS, Anyway?

Different Types of IBS

What Makes Your IBS Body Different?

You Are Not Alone

Be Part of the Solution

The Diet–IBS Connection

Your Eating Style

What’s Malabsorption?

When IBS Is Unmanageable

Red Flag Symptoms

Ruling Out Disorders

2 Carbohydrates: Fermentable Sugars and Fiber

Lactose Intolerance

Know Your Threshold

Lactose Sources

Meeting Your Calcium and Vitamin D Needs

Tasty Lactose-Free Substitutes

Fructose Malabsorption

Fructose Facts

Beware Sources of Excess Fructose

Belly-Friendly Fructose Choices

What’s a FODMAP?

Frustrating Fructans

Problems with Polyols

Get Away from the Galactans

The Cumulative Effect

Fiber: Friend or Foe?

Soluble Versus Insoluble Fiber

Food Versus Supplements

IBS-Friendly Fiber Sources

3 As a Matter of Fat

The Role of Fats in IBS

Fats and Your Health

The Bad Fats

The Good Fats

Determining Your Fat Limit

Managing Your Fat Threshold

Great Low-Fat Recipe Replacements

Reducing Fat in Your Food

4 Could You Have a Food Intolerance or Allergy?

Food Allergy Versus Intolerance

Gluten Sensitivity Versus Celiac Disease

Heard About Histamine?

Keeping a Food Diary

What Should I Keep Track Of?

The Benefits of Keeping Track

More Noteworthy Considerations

5 Your Best Digestion Lifestyle

Digestion 101

Chew On This!

Savor What You Eat

Perilous Portions

Don’t Eat on the Run

Adding Air: Gum, Soda, and Straws

Alcohol: When Happy Hour Isn’t So Happy

Alcohol and Your Health

Keeping It Moderate

Sensible Solutions

Caffeine Confusion

Hidden Sources of Caffeine

How Much Is Too Much?

6 Probiotics: Digestive Helpers

Good-for-You Gut Bacteria

What Science Tells Us About Probiotics

More Friendly Bacteria You Should Know

Maintaining Gut Balance

Introducing Dysbiosis

Replenish Your Supply

Supplements and Food Sources

Prebiotics: Good or Bad?

Inulin

FOS

Part 2: Smart Strategies for IBS-Free Living

7 Grocery Shopping and Menu Planning

Navigating the Grocery Store

Shop Smart

Closer to Nature

Minimize Processed Foods

How Smart Is Your Cart?

Making a List and Checking It Twice

Creating Menu Plans with Your Grocery List

IBS-Friendly Meal Planning

Breaking the Nighttime Fast: Breakfast

Midday Break: Lunch

What’s for Dinner?

For the In-Between Times: Snacks

8 Dining Out Without Consequence

Keeping Portion Sizes Real

Keep It in Balance

Mindless Versus Mindful Eating

Recommended Versus Real Portions

Tips to Curb Your Intake

Think Before You Drink

Again with the Portion Sizes

Liquid Assets

Your Mind-Set Matters

Your Best Bets When Dining Out

9 Minimizing Travel Woes

Why Travel Makes IBS Worse

What to Bring with You

Fiber-Filled Snacks

Safe Food Options

Probiotics

Don’t Drink the Water

Hydrating on the Road

Don’t Forget to Exercise!

Part 3: Recipes for Eating Well with IBS

10 Good Morning Egg Recipes

Eggs on the Run

Quick and Versatile Omelets

Rich Stratas and Frittatas

Cheese and Herb Omelet

Ham and Rosemary Omelet

Yokeless Wonder Omelet

The Man Quiche

Farmer’s Muffin Quiche

Ham and Cheese Strata

Spinach and Parmesan Strata

Broccoli and Cheddar Strata

Tomato and Cheese Frittata

Grated Zucchini and Roasted Red Bell Pepper Frittata

Breakfast Sandwich to Go

Scrambled Olé Burrito

11 Your Daily Breads (and Grains)

Banana Pancakes

Pumpkin Spice Pancakes

Russell T. Blueberry Pancakes

Vanilla-Cinnamon French Toast

Squash Bread

Orange Chocolate-Chip Muffins

Creamy Slow Cooker Oatmeal

Wheat-Free Vanilla-Almond Granola

12 Breakfast Smoothies and Parfaits

Berry Good Smoothie

Sassy Strawberry Smoothie

Banana Smoothie

Frozen Blueberry-Lemon Smoothie

Orange Creamsicle Delight

Kool Kiwifruit Kooler

Citrus Surprise

Berry-Deelish Granola-Strawberry Parfait

Almond-Vanilla-Blueberry Parfait

13 Super Snacks and Starters

A Few Notes on Noshing

Guacamole

Cheesy Dill Dip

Lemon-Eggplant Dip

Black Olive Tapenade

Bruschetta Spread

Strawberry and Balsamic Salsa

Berry Sweet Salsa

Tomato Salsa

Sesame Chicken in Pea Pods

Smoked Salmon Pinwheels

Mini Corn Cakes

Kevin’s Mini Beef Kabobs

Buffalo Shrimp Bites

14 Soups and Salads to Savor

Simmering Soups

Super Salads

Pumpkin Soup

Butternut Squash Soup with Sage

Basil-Vegetable Soup with Parmesan

Grandma’s Chicken and Rice Soup

Thai Chicken and Rice Noodle Soup

Meatball, Barley, and Spinach Soup

Tasty Beef Stew

Bibb Lettuce Salad with Dijon Vinaigrette

Arugula Salad with Lemon Vinaigrette

Confetti Rice Salad

German Potato Salad

Carrot Salad with Cranberries and Orange

Strawberry Romaine Salad with Poppy Seed Dressing

Baby Spinach and Orange Drizzle

15 Scrumptious Sandwiches

Slam Burgers in Pitas

Toasted Cheese, Avocado, and Tomato Pitas

Outrageous Mushroom Melt

Smoked Gouda, Bacon, and Spinach Wraps

Lemony Tuna Salad Wraps with Fresh Dill

Open-Face French Dip

16 Surf and Turf

Recipes from the Sea

The Best of Beef

Tasty Vietnamese Shrimp Curry

Sautéed Italian-Style Shrimp

Dry-Rubbed Grilled Tuna

Seared Sea Scallops

Heavenly Halibut

Patrick’s Famous Quick-Fix Salmon

Sole Sauté

Creamy Tuna Casserole with Peas

Marinated Flank Steak with Soy Sauce and Shallots

Burgers to Beat the Band

Sirloin Skewers

Curried Beef and Broccoli

Beef Stir-Fry

Muchas Gracias Beef

Irish Shepherd’s Pie

17 Pork and Poultry

Pork, Pork, Pork

Popular Poultry

Grilled Pork Tenderloin

Center-Cut Dijon Pork Chops

Pork Chop Simmer with Tri-Colored Peppers

Pork Carnitas

Marinated Pork Roast

Chelsea’s Favorite Slow Cooker BBQ Pork

Pork Medallions and Savory Sauce

Chicken Piccata

Chicken Saltimbocca

Grilled Chicken Kabobs

Asian Chicken Lettuce Wraps

Curried Chicken Salad

Chicken Chop Suey

Chicken Satay with Peanut Dipping Sauce

Parmesan-Crusted Chicken

Ground Chicken Taco Lasagna

Ground Turkey Meatloaf

Turkey Tenderloin

18 Perfect Pasta and Pizza

Pasta Dishes Even Italians Will Envy!

Peace, Love, and Pizzas

Farmer’s Market Pasta Salad

Our Favorite Tomato-Basil Pasta

Alfredo Pasta with Shrimp and Spinach

Asian Sesame Noodles

American Chop Suey

Patsy’s Macaroni and Cheese

Portobello Mushroom Pasta

Lemony Orzo with Pine Nuts, Tomatoes, Basil, and Garlic

The Original Cheese Pizza

BLT Pizza

Arugula and Prosciutto Pizza

Ground Beef Tostado Pizza

19 Eat Your Veggies!

Singapore Stir-Fry

Peppers and Mushroom Medley

Vegetable Chop Suey

Roasted Vegetables

Yellow Summer Squash with Bacon

Stuffed Tomatoes

Sweet Potato and Carrot Purée

Steamed Broccoli with Sesame Dressing

Ann’s Cumin Corn with Cilantro

Glazed Carrots

Smashed Potatoes

Sweet Potato Fries

Brennan’s Favorite Home Fries

Potato Pancakes

20 Rich Rice and Grains

Reach for Rice (and Risotto)

Not Your Average Grains

Asian Flare Faux Fried Rice

Not-from-a-Box Rice Pilaf

Chicken Rice Bowl

Butternut Squash and Parmesan Risotto

Creamy Risotto with Shredded Chicken and Broccoli

Farm Stand Vegetable Pie

Quinoa with Red Peppers and Pine Nuts

Quinoa and Millet Sauté

Quinoa Tabbouleh

Kasha Pilaf

Seasoned Skillet Millet

21 Cookies and Bars You’ll Crave

Oatmeal Cookies

Chocolate-Chip Meringues

Creamy Peanut Butter Cookies

No-Bake Chocolate Cookies

Lemon Drop Cookies

Cornmeal-Cranberry Biscotti

Crispy Rice Treats

Brownie Bites

Oat ’n’ Cranberry Squares

Granola Bars

22 Delectable Cakes, Tarts, and Other Sweet Treats

Banana Cake

Pumpkin Cake

Strawberry Shortcake

Mini Chocolate Pudding Tarts

Berry Crisp

Fresh Fruit Salad with Mint

Creamy Quinoa Pudding

Flourless Chocolate Torte

Angel Food Cake with Berries

Orange Zest Sorbet

Brennan’s Homemade Frozen Lemonade

Grapefruit Granita

Appendixes

A Glossary

B Resources