The Complete Idiot’s Guide to Eating Well with IBS

The Complete Idiot’s Guide to Eating Well with IBS viii. 3 As a Matter of Fat. 27. The Role of Fats in IBS.

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The Complete Idiot\’s Guide to Eating Well with Irritable Bowel Syndrome
1 Living Well with an IBS Diagnosis
What Is IBS, Anyway?…4
Different Types of IBS…4
What Makes Your IBS Body Different?…5
You Are Not Alone…6
Be Part of the Solution…6
The Diet-IBS Connection…7
Your Eating Style…7
What\’s Malabsorption?…7
When IBS Is Unmanageable…8
Red Flag Symptoms…8
Ruling Out Disorders…9
2 Carbohydrates: Fermentable Sugars and Fiber
Lactose Intolerance…12
Know Your Threshold…12
Lactose Sources…13
Meeting Your Calcium and Vitamin D Needs…14
Tasty Lactose-Free Substitutes…16
Fructose Malabsorption…17
Fructose Facts…17
Beware Sources of Excess Fructose…18
Belly-Friendly Fructose Choices…18
What\’s a FODMAP?…19
Frustrating Fructans…19
Problems with Polyols…20
Get Away from the Galactans…21
The Cumulative Effect…21
Fiber: Friend or Foe?…22
Soluble Versus Insoluble Fiber…22
Food Versus Supplements…23
IBS-Friendly Fiber Sources…24
viii The Complete Idiot\’s Guide to Eating Well with IBS
3 As a Matter of Fat
The Role of Fats in IBS…28
Fats and Your Health…28
The Bad Fats…29
The Good Fats…30
Determining Your Fat Limit…30
Managing Your Fat Threshold…34
Great Low-Fat Recipe Replacements…35
Reducing Fat in Your Food…3
4 Could You Have a Food Intolerance or Allergy?
Food Allergy Versus Intolerance…40
Gluten Sensitivity Versus Celiac Disease…42
Heard About Histamine?…43
Keeping a Food Diary…44
What Should I Keep Track Of?…44
The Benefits of Keeping Track…45
More Noteworthy Considerations…46
5 Your Best Digestion Lifestyle
Digestion 101…50
Chew On This!…51
Savor What You Eat…51
Perilous Portions…52
Don\’t Eat on the Run…53
Adding Air: Gum, Soda, and Straws…54
Alcohol: When Happy Hour Isn\’t So Happy…55
Alcohol and Your Health…56
Keeping It Moderate…56
Sensible Solutions…57
Caffeine Confusion…57
Hidden Sources of Caffeine…58
How Much Is Too Much?…59
6 Probiotics: Digestive Helpers
Good-for-You Gut Bacteria…62
What Science Tells Us About Probiotics…62
More Friendly Bacteria You Should Know…63
Maintaining Gut Balance…64
Introducing Dysbiosis…64
Replenish Your Supply…65
Supplements and Food Sources…65
Prebiotics: Good or Bad?…66
Inulin…67
FOS…67
Part 2: Smart Strategies for IBS-Free Living
7 Grocery Shopping and Menu Planning
Navigating the Grocery Store…72
Shop Smart…72
Closer to Nature…73
Minimize Processed Foods…74
How Smart Is Your Cart?…74
Making a List and Checking It Twice…74
Creating Menu Plans with Your Grocery List…78
IBS-Friendly Meal Planning…78
Breaking the Nighttime Fast: Breakfast…79
Midday Break: Lunch…79
What\’s for Dinner?…80
For the In-Between Times: Snacks…80
8 Dining Out Without Consequence
Keeping Portion Sizes Real…84
Keep It in Balance…84
Mindless Versus Mindful Eating…86
Recommended Versus Real Portions…86
Tips to Curb Your Intake…87
Think Before You Drink…88
Again with the Portion Sizes…88
Liquid Assets…89
Your Mind-Set Matters…90
Your Best Bets When Dining Out…91
The Complete Idiot\’s Guide to Eating Well with IBS
9 Minimizing Travel Woes
Why Travel Makes IBS Worse…94
What to Bring with You…94
Fiber-Filled Snacks…95
Safe Food Options…95
Probiotics…96
Don\’t Drink the Water…96
Hydrating on the Road…97
Don\’t Forget to Exercise!…98
Part 3: Recipes for Eating Well with IBS
10 Good Morning Egg Recipes
Eggs on the Run…104
Quick and Versatile Omelets…104
Rich Stratas and Frittatas…105
Cheese and Herb Omelet…106
Ham and Rosemary Omelet…107
Yokeless Wonder Omelet…108
The Man Quiche…109
Farmer\’s Muffin Quiche…110
Ham and Cheese Strata…111
Spinach and Parmesan Strata…112
Broccoli and Cheddar Strata…113
Tomato and Cheese Frittata…114
Grated Zucchini and Roasted Red Bell Pepper Frittata…115
Breakfast Sandwich to Go…116
Scrambled Ole Burrito…117
11 Your Daily Breads (and Grains)
Banana Pancakes…120
Pumpkin Spice Pancakes…121
Russell T. Blueberry Pancakes…122
Vanilla-Cinnamon French Toast…123
Squash Bread…124
Orange Chocolate-Chip Muffins…125
Creamy Slow Cooker Oatmeal…126
Wheat-Free Vanilla-Almond Granola…127
12 Breakfast Smoothies and Parfaits
Berry Good Smoothie…130
Sassy Strawberry Smoothie…131
Banana Smoothie…132
Frozen Blueberry-Lemon Smoothie…133
Orange Creamsicle Delight…134
Kool Kiwifruit Kooler…135
Citrus Surprise…136
Berry-Deelish Granola-Strawberry Parfait…137
Almond-Vanilla-Blueberry Parfait…138
13 Super Snacks and Starters
A Few Notes on Noshing…140
Guacamole…141
Cheesy Dill Dip…142
Lemon-Eggplant Dip…143
Black Olive Tapenade…144
Bruschetta Spread…145
Strawberry and Balsamic Salsa…146
Berry Sweet Salsa…147
Tomato Salsa…148
Sesame Chicken in Pea Pods…149
Smoked Salmon Pinwheels…150
Mini Corn Cakes…151
Kevin\’s Mini Beef Kabobs…152
Buffalo Shrimp Bites…153
14 Soups and Salads to Savor
Simmering Soups…156
Super Salads…156
Pumpkin Soup…157
Butternut Squash Soup with Sage…158
Basil-Vegetable Soup with Parmesan…159
Grandma\’s Chicken and Rice Soup…160
Thai Chicken and Rice Noodle Soup…161
Meatball, Barley, and Spinach Soup…162
Tasty Beef Stew…163
Bibb Lettuce Salad with Dijon Vinaigrette…164
Arugula Salad with Lemon Vinaigrette…165
Confetti Rice Salad…166
xii The Complete Idiot\’s Guide to Eating Well with IBS
German Potato Salad…167
Carrot Salad with Cranberries and Orange…168
Strawberry Romaine Salad with Poppy Seed Dressing…169
Baby Spinach and Orange Drizzle…170
15 Scrumptious Sandwiches
Slam Burgers in Pitas…172
Toasted Cheese, Avocado, and Tomato Pitas…173
Outrageous Mushroom Melt…174
Smoked Gouda, Bacon, and Spinach Wraps…175
Lemony Tuna Salad Wraps with Fresh Dill…176
Open-Face French Dip…178
16 Surf and Turf
Recipes from the Sea…180
The Best of Beef…180
Tasty Vietnamese Shrimp Curry…181
Sauteed Italian-Style Shrimp…182
Dry-Rubbed Grilled Tuna…183
Seared Sea Scallops…184
Heavenly Halibut…185
Patrick\’s Famous Quick-Fix Salmon…186
Sole Saute…187
Creamy Tuna Casserole with Peas…188
Marinated Flank Steak with Soy Sauce and Shallots…189
Burgers to Beat the Band…190
Sirloin Skewers…191
Curried Beef and Broccoli…192
Beef Stir-Fry…193
Muchas Gracias Beef…194
Irish Shepherd\’s Pie…195
17 Pork and Poultry
Pork, Pork, Pork…197
Popular Poultry…198
Grilled Pork Tenderloin…199
Center-Cut Dijon Pork Chops…200
Pork Chop Simmer with Tri-Colored Peppers…201
Pork Carnitas…202
Marinated Pork Roast…203
Contents xiii
Chelsea\’s Favorite Slow Cooker BBQ Pork…204
Pork Medallions and Savory Sauce…205
Chicken Piccata…206
Chicken Saltimbocca…207
Grilled Chicken Kabobs…208
Asian Chicken Lettuce Wraps…209
Curried Chicken Salad…210
Chicken Chop Suey…211
Chicken Satay with Peanut Dipping Sauce…212
Parmesan-Crusted Chicken…213
Ground Chicken Taco Lasagna…214
Ground Turkey Meatloaf…215
Turkey Tenderloin…216
18 Perfect Pasta and Pizza
Pasta Dishes Even Italians Will Envy!…218
Peace, Love, and Pizzas…218
Farmer\’s Market Pasta Salad…219
Our Favorite Tomato-Basil Pasta…220
Alfredo Pasta with Shrimp and Spinach…221
Asian Sesame Noodles…222
American Chop Suey…223
Patsy\’s Macaroni and Cheese…224
Portobello Mushroom Pasta…225
Lemony Orzo with Pine Nuts, Tomatoes, Basil, and Garlic…226
The Original Cheese Pizza…227
BLT Pizza…228
Arugula and Prosciutto Pizza…229
Ground Beef Tostado Pizza…230
19 Eat Your Veggies!
Singapore Stir-Fry…232
Peppers and Mushroom Medley…233
Vegetable Chop Suey…234
Roasted Vegetables…235
Yellow Summer Squash with Bacon…236
Stuffed Tomatoes…237
Sweet Potato and Carrot Puree…238
Steamed Broccoli with Sesame Dressing…239
Ann\’s Cumin Corn with Cilantro…240
xiv The Complete Idiot\’s Guide to Eating Well with IBS
Glazed Carrots…241
Smashed Potatoes…242
Sweet Potato Fries…243
Brennan\’s Favorite Home Fries…244
Potato Pancakes…245
20 Rich Rice and Grains
Reach for Rice (and Risotto)…248
Not Your Average Grains…248
Asian Flare Faux Fried Rice…249
Not-from-a-Box Rice Pilaf…250
Chicken Rice Bowl…251
Butternut Squash and Parmesan Risotto…252
Creamy Risotto with Shredded Chicken and Broccoli…253
Farm Stand Vegetable Pie…254
Quinoa with Red Peppers and Pine Nuts…255
Quinoa and Millet Saute…256
Quinoa Tabbouleh…257
Kasha Pilaf…258
Seasoned Skillet Millet…259
21 Cookies and Bars You\’ll Crave
Oatmeal Cookies…262
Chocolate-Chip Meringues…263
Creamy Peanut Butter Cookies…264
No-Bake Chocolate Cookies…265
Lemon Drop Cookies…266
Cornmeal-Cranberry Biscotti…267
Crispy Rice Treats…268
Brownie Bites…269
Oat \’n\’ Cranberry Squares…270
Granola Bars…271
22 Delectable Cakes, Tarts, and Other Sweet Treats
Banana Cake…274
Pumpkin Cake…275
Strawberry Shortcake…276
Mini Chocolate Pudding Tarts…277
Berry Crisp…278
Fresh Fruit Salad with Mint…279
Creamy Quinoa Pudding…280
Flourless Chocolate Torte…281
Angel Food Cake with Berries…282
Orange Zest Sorbet…283
Brennan\’s Homemade Frozen Lemonade…284
Grapefruit Granita…285
Appendixes

Download The Complete Idiot's Guide to Eating Well with IBS pdf from www.katescarlata.com, 9 pages, 59.28KB.
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