Irritable Bowel Diet Book by Rosemary Nicol

Author:Rosemary Nicol
Language: eng
Format: epub
Publisher: John Murray Press

Breakfast

Do you grab a cup of coffee some time between getting up and starting the day, and call this ‘breakfast’? Do you perch at the breakfast bar, drinking coffee with one hand and shaving or putting on make-up with the other? Do you get up about five minutes before you have to leave for work? Are you in such a rush to get the children off to school that you don’t have any time to sit down and relax? If so, then it’s hardly surprising you have irritable bowel syndrome!

It really needn’t be like this. As you will have read in Coping Successfully with your Irritable Bowel, it is important to allow plenty of time at the start of the day for a relaxed breakfast and then to disappear to the toilet for ten minutes or more to make sure you do not get constipated. The ‘bowel-emptying’ message is strongest after meals, and particularly first thing in the morning, and you ignore it at your peril. It is highly likely that your irritable bowel is caused by the life you lead, so the start of a new day is a good time to begin a different way of doing things.

So, get up early enough to allow yourself plenty of time in the morning. Always eat breakfast, sitting down at the table in a quiet leisurely way; reading a morning paper or magazine is a good way to prolong breakfast. If coffee disagrees with you, drink tea, herb tea, Barleycup, Caro or other alternatives; you’ll quickly get used to them. Remember that many people with IBS drink far more coffee than is good for them, and if your digestive system is more sensitive than other people’s, you don’t want to be aggravating it unnecessarily.

If citrus fruits disagree with you, try apple juice, tomato juice, pineapple juice, etc.

Provided you are not sensitive to wheat or on a low-fibre diet, eat a high-fibre cereal, followed by wholemeal toast; and perhaps some stewed fruit like apricots or prunes.

If wheat is a problem, you could try one of the following.

Stewed fruit

Put some dried fruit (apricots, prunes, mixed dried fruit, for example) in a bowl covered with plenty of water (or cold tea) and leave to soak for several hours until soft. You can speed the process up by bringing the water gently to the boil first. Add sugar as necessary. Serve hot or cold.

Eggs

These can be boiled, poached, baked or scrambled.

Muesli

The following are three recipes for non-wheat muesli – you can add or take away ingredients according to taste.

Mix together combinations of dry ingredients, and keep in a food storage jar. At bedtime put some of the dry mixture in a cereal bowl, cover with water or apple juice, and leave to soak overnight. At breakfast serve with fresh fruit or dried fruit or yogurt.

6 tablespoons flaked millet

2 tablespoons chopped nuts

1 teaspoon toasted sesame seeds

4 tablespoons flaked rice

1 teaspoon chopped dried fruit

WF

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