The Whole-Food Guide to Overcoming Irritable Bowel Syndrome: Strategies and Recipes for Eating Well With IBS, Indigestion, and Other Digestive Disorders

Overview

If you have irritable bowel syndrome (IBS), you know all too well that its symptoms sometimes rule your life. While medication may temporarily alleviate IBS, diet and lifestyle changes target the root of the problem and can help you feel like yourself again. In The Whole-Food Guide to Overcoming Irritable Bowel Syndrome, nutrition consultant and former digestive disorder sufferer Laura Knoff reveals powerful, natural strategies for relieving symptoms right away and offers a collection of easy and nutritious ...

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The Whole-Food Guide to Overcoming Irritable Bowel Syndrome: Strategies and Recipes for Eating Well With IBS, Indigestion, and Other Digestive Disorders

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Overview

If you have irritable bowel syndrome (IBS), you know all too well that its symptoms sometimes rule your life. While medication may temporarily alleviate IBS, diet and lifestyle changes target the root of the problem and can help you feel like yourself again. In The Whole-Food Guide to Overcoming Irritable Bowel Syndrome, nutrition consultant and former digestive disorder sufferer Laura Knoff reveals powerful, natural strategies for relieving symptoms right away and offers a collection of easy and nutritious recipes to help you end your struggle with IBS once and for all.

This guide includes tips and advice on:

  • What to eat and what to avoid to prevent IBS symptoms
  • Herbs and vitamins for improving digestion naturally
  • Self-assessing your IBS through an elimination diet
  • Lifestyle changes, exercise, and stress management
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Editorial Reviews

From the Publisher
"The end to digestive distress begins with a thorough reading of The Whole-Food Guide to Overcoming IBS. This clear, concise, and elegant book explains the causes and remediation of gut pain and suffering in a way everyone can understand and follow. The recipe section is a delight, with easy-to-make and wonderfully nourishing dishes and meal plans. The best work on this topic to date."
—Edward Bauman, M.Ed., Ph.D., director of Bauman College: Holistic Nutrition and Culinary Arts in Berkeley, CA

"As a nutrition expert, I see clients on a regular basis who have digestive issues. I am thrilled to have Laura Knoff’s book to refer them to. It is a great resource for anyone suffering from digestive issues or wanting to improve their overall health and vitality. Laura’s style is easy to understand and, more importantly, simple to implement. Everyone would benefit by following the concepts in this book."
—JJ Virgin, Ph.D., CNS, author of Six Weeks to Sleeveless and Sexy

"Knoff brings us a book that will help outsmart disruptive digestive discomforts once and for all. The delicious recipes provided in her book will be embraced by the entire family. I highly recommend this book for everybody who needs easy strategies and solutions for soothing the gastrointestinal tract."
—Ann Louise Gittleman, Ph.D., CNS, bestselling author of Fat Flush Plan and Fat Flush for Life

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Product Details

  • ISBN-13: 9781572247987
  • Publisher: New Harbinger Publications
  • Publication date: 7/1/2010
  • Series: The New Harbinger Whole-Body Healing Series
  • Pages: 208
  • Sales rank: 318,860
  • Product dimensions: 5.90 (w) x 8.90 (h) x 0.50 (d)

Meet the Author

Laura J. Knoff, NC, has been studying nutrition and biochemistry since 1975 and earned her nutrition consultant, nutrition educator, diet counselor, and nutrition instructor certificates from Bauman College in Penngrove, CA. She was a senior research associate at Lawrence Berkeley National Laboratory for eight years. She is now a registered professional member of the National Association of Nutritional Professionals and is board certified in holistic nutrition by that organization. She healed her own digestive disorders using whole foods, relaxation, and moderate exercise. Since 2000, she has taught prospective nutrition consultants at Bauman College in Berkeley, CA, and has a private practice at the Labrys Healthcare Circle in Oakland, CA.

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Read an Excerpt

In the United States alone, 10 to 15 percent of the population—45.5 million people—suffers from irritable bowel syndrome (IBS) (Saito, Schoenfeld, and Locke 2002). If you are among them, I wrote this book to help you take charge of your life and work toward regaining your health. I want to provide you with some tools to help you find the best diet for you, and I’d like to share what worked for me in my healing process, so you and others can learn from my experience of overcoming IBS without drugs or surgery. Through careful observation and alternative testing, I was able to discover what foods, environmental factors, pathogens (such as harmful bacteria, viruses, and fungi), activities, and emotions contributed to my IBS symptoms. I was able to address the pathogens and change my eating and lifestyle habits. Once I changed my diet, my digestion improved in two weeks. As I continued incorporating lifestyle changes and repairing my gut, the symptoms slowly and consistently subsided. Today my digestion is healed, and if I have a minor upset, I can identify the source and recover in hours instead of months. I don’t take any drugs, and I take only a few specific supplements, which I’ll identify for you.

After healing my own digestion with whole foods, relaxation, massage, gentle exercise, herbs, and supplements, I became a certified nutrition consultant, and I have helped many others improve their overall digestion and overcome IBS. I hope this book will give you the tools to help you find the solution to your own IBS.

With the information in this book, I hope to help you answer these questions:

You can find the answers to these questions by following this book step by step. If you use the forms this book provides to document your own reactions to foods and activities, you’ll begin to notice what affects your digestion and overall health. Follow the simple recipes and use them as starting points to fine-tune your diet. Be patient with yourself. Regaining proper bowel function and healing yourself can take time. Do the best you can and realize that no one’s perfect. If you have a relapse, don’t agonize; instead, analyze and learn what you need to do differently next time. Even slow progress is beneficial and indicates healing. I’m living proof that healing is not only possible but also likely, if you give yourself the attention and care you deserve. Your body wants to be whole and healthy, and if you give it the opportunity, that’s what you can expect.

The most effective approach to any health challenge is to look at the entire body, lifestyle, and attitude in order to change the process of degeneration to one of regeneration. Everything affects everything else. Our digestive system is a continuous unit that is attached to, and interacts with, the rest of the body. Each part of the digestive system depends on all the other parts. Gulping our food without thoroughly chewing it results in an irritated intestine. The chemicals we encounter in our food and environment as part of our modern life can irritate the entire gut tube, not just the area of entry. This is because we can eat chemicals, inhale them, or absorb them through the skin. Also, spending excess energy worrying can deplete energy needed to repair or maintain our digestive process, potentially resulting in IBS. The key is to proceed with awareness and attention to the food you eat and how you eat it, and to simplify your overall environment. This holistic approach can help you regain a healthy life, free of IBS.

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Table of Contents

Acknowledgments and Dedication

Introduction

Chapter 1 Name It and Claim It

Chapter 2 A Functional Problem with Many Causes

Chapter 3 One Person’s Food Is Another’s Poison

Chapter 4 Back to the Basics

Chapter 5 What You Can Do to Help Your Gut

Chapter 6 Kitchen Setup for Simplified Cooking

Chapter 7 What Do I Eat?

Chapter 8 Try It, You’ll Like It

Beverages

Morning Cleanser

Lemon Liver Flush

Chia Fresca

Vegetable Juice

Nut Milks

Almond Milk

Creamy Cashew Milk

Cashew-Flaxseed Milk

Smoothies

Berry-Coconut Smoothie

Fruit Smoothie

Green Smoothie

Energy Smoothie

Breakfast

Perfect Soft- or Hard-Boiled Eggs

Poached Eggs Florentino

Green Eggs

Breakfast Patties

Golden Carrot Pancakes

Flaxseed Pudding

Porridge

Nutty Porridge

Snacks

Soaked, Dried Nuts or Seeds

Flaxseed Crackers

Rose-Hip Spread

Fabulous Flaxseed and Pumpkin Seed Spread

Sesame Seed Cheese

Nori Snack Roll

Toasted Sea Palm

Baked Corn Chips

Easy, Fresh Salsa

Guacamole

Mango Salsa

Liver Pâté

Salads and Dressings

Mustard Dressing

Miso Dressing

Lemon-Garlic Dressing

Sweet Cucumber Salad

Confetti Coleslaw

Sauerkraut

Bean and Whole-Grain Salad

Sprouted Hummus

Sardine Salad

Vegetable Dishes

Baked Winter Squash

Roasted Root Vegetables

Laura’s Fantastic Greens

Mashed Garlic Cauliflower

Collard Noodles

Gluten-Free Grain Side Dishes

Millet-Amaranth Pilaf

Kasha

Polenta

Simple Fried Rice

Soups

Mineral-Rich Bone Broth

Vegetable Stock

Chicken-Vegetable Soup

Japanese-Style Fish Soup

Thai Chicken Soup

Beet Soup

Winter Squash Soup

Entrees

Fast Beans and Corn

Spaghetti-Squash Frittata

Shrimp Curry

Shrimp Stir-Fry

Baked Fish

Slow-Cooked Turkey Thigh

Turkey Meat Loaf

Chicken Italiano

Lamb-Fennel Stew

Leek-Beef Burgers

Desserts

Flax Icing

Banana-Almond Bread (or Muffins)

Coconut-Carob Candies

Banana-Cashew Pudding

Fruit Compote

Nutty Carrot Cake

Sweet Potato Pie

Pumpkin Pie

Blueberry Pie

Cashew Cream

Resources

References

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