1 in 5 Americans suffers from Irritable Bowel Syndrome, a functional disorder that can affect the quality of life of many individuals. Being diagnosed with IBS forces patients to reexamine their diet and find substitutions for many common foods. Men and women with IBS can no longer eat go-to breakfast meals such as bagels with cream cheese, buttermilk pancakes and cheesy omelettes. These contain trigger foods such as dairy, meat, and insoluble fiber that will worsen IBS symptoms. The morning is often the most difficult time of day for people with Irritable Bowel Syndrome, making it essential to start the day with a safe and healthy breakfast. Most people with IBS can tolerate white bread or dry cereal in the morning. However, after a few days you will need more variety and nutrition in your morning meals. Here are some breakfast ideas that the whole family can enjoy:
Fruit and Vegetable Oatmeal
Since oatmeal contains equal amounts of soluble and insoluble fiber, it is best to mix your oatmeal with some additional soluble fiber to settle the stomach. Toppings could include any of the following:
- peeled and sliced apples, pears or peaches
- canned pumpkin
- soy milk and a scoop of brown sugar
IBS Safe Banana Pancakes
*makes one serving
- ¼ cup of flour
- 2 T oatmeal
- ¼ cup of soy milk
- 1 egg white
- 1 tsp. baking powder
- 1 tsp. sugar
- 1 tsp. cinnamon
- Mix all ingredients together.
- Spray pan with Pam and place mixture in pan.
- Cook on one side, then add sliced bananas.
- Turn over to brown on second side.
- Add less than a tablespoon of almond butter, if desired. Then serve.
Smoothies are a great way for people with IBS to get some insoluble fiber into their diets. Use a soluble fiber base of 1 banana and 10 cubes of frozen mango. Then, mix in the insoluble fiber of your choice including strawberries, blueberries or even a small amount of raw spinach (try it!). It will make for a colorful, healthy and delicious breakfast.
Cereal with Soy Milk
Cereal can be a quick and healthy breakfast, but the high fiber cereals can exacerbate IBS symptoms. Try cereals like: Cheerios, Corn Pops, Rice Chex and Quaker Oatmeal Squares. If you want to add some flavor, try chocolate or vanilla soy milk. Or, you can add soluble fiber fruits like apples, bananas or mango.
Remember, breakfast is the most important meal of the day. Settle your stomach and start your day off right.
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