BREAKFAST: whole brown rice cereal ( – 4 Tbs. rice in 2 cups water, stirring constantly over medium heat) with
2 tsp. virgin olive or flax oil stirred in when cooked.
MORNING SNACK: baked apple or blueberries/ sliced banana topped with unsweetened cocoa powder.
LUNCH: vegetable soup from massaged kale, parsley, zucchini, pumpkin, carrots, and squash, with millet or barley, and 2 tsp. olive or flax oil.
AFTERNOON SNACK: baked apple or berries or orange.
DINNER: same as lunch, or add a little fresh fish or free- range chicken.
Some of my colleagues have noted that the low FODMAP diet can help IBS. This basically means avoiding fermented foods ( kombucha, pickles, yogurt); short- chain ( simpler) carbs such as those found in high fructose corn syrup; honey; inulin; wheat; soy; garlic; onions; beans/ peas; celery; mushrooms; most fruits; many condiments, dips, and sauces; beer; wine; coconut water; fruit juice; and all dairy.
What’s left to eat? Most squashes, sprouts, pumpkin, potato, chard, kale, fennel, zucchini, yam, blueberries, banana, clementines, oranges, lemon, lime, papaya, pineapple, carrots, cucumber, ginger, radish, clean beef, chicken, lamb, pork, turkey, tuna, salmon, cod, most fresh fish and crustaceans, bone marrow, oats, quinoa, rice, seeds ( chia, pumpkin, sunflower, etc.), maple syrup, mustard, eggs, and cocoa powder.
A low FODMAP diet may work better if you have confirmed SIBO ( small intestinal bacterial overgrowth).