Uh-oh, it looks like your Internet Explorer is out of date.
For a better shopping experience, please upgrade now.
Get it by Tuesday, January 23
, Order now and choose Expedited Delivery during checkout.
Same Day delivery in Manhattan. Details
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
About 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.
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.
Table of Contents
Acknowledgments and Dedication
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
Lemon Liver Flush
Creamy Cashew Milk
Perfect Soft- or Hard-Boiled Eggs
Poached Eggs Florentino
Golden Carrot Pancakes
Soaked, Dried Nuts or Seeds
Fabulous Flaxseed and Pumpkin Seed Spread
Sesame Seed Cheese
Nori Snack Roll
Toasted Sea Palm
Baked Corn Chips
Easy, Fresh Salsa
Salads and Dressings
Sweet Cucumber Salad
Bean and Whole-Grain Salad
Baked Winter Squash
Roasted Root Vegetables
Laura’s Fantastic Greens
Mashed Garlic Cauliflower
Gluten-Free Grain Side Dishes
Simple Fried Rice
Mineral-Rich Bone Broth
Japanese-Style Fish Soup
Thai Chicken Soup
Winter Squash Soup
Fast Beans and Corn
Slow-Cooked Turkey Thigh
Turkey Meat Loaf
Banana-Almond Bread (or Muffins)
Nutty Carrot Cake
Sweet Potato Pie