Simple Steps To Healing Your Gut
The Gut.
Why would I want to heal it?
This is the big question. Why would I participate in a gut-healing protocol? Why would I need to heal my gut lining? Well, if you’re currently experiencing any health issues, be it arthritis, thyroid problems, overweight, diabetes, digestive complaints or fatigue just to name a few, chances are your gut is not as healthy as it should be. How can such a broad sweeping statement be made? It can be made on the basis of the thousands of scientific articles coming out on the microbiome and it’s effects on the human body. The microbiome is simply the group of different bacteria, yeast, parasites & protozoa which live on & inside of you in a symbiotic relationship as integral to the human body as food. Throughout we may use the term ‘bacteria’ as a generalised word for all species of the microbiome. The
bacterial cells actually outnumber your own cells by about 10 to 1! One gram of
your poo contains more microbes than there are people on earth - so don’t underestimate their relevance.
According to experts, there are 4 main functions of the microbiome.
1: The microbiome manages inflammation & your immune system throughout the body. 2: The microbiome plays a large role in maintaining the intestinal lining.
3: The microbiome manufactures important chemicals for the entire body including the brain. 4: The microbiome helps digest & assimilate your food.
Really, the microbiome, your gut, is the body’s central dashboard & if there is a disturbance or a malfunctioning of the dashboard, that will have a flow on effect to the parts of the body that are communicating with it. Science & even the
mainstream media have now come out with the microbiome message, sharing that the balance of your microbes can influence whether you get illnesses like asthma, diabetes, autism, arthritis, depression, obesity, allergies & more & yet this
sentiment is actually not a new one, with healers as far back as Hippocrates practicing by the notion that “All disease begins in the gut.”
Professor Charles Mackay, medical researcher at Sydney University says "When you look at almost any condition that exists now that didn't exist 40 or 50 years ago, or was much less common 40 or 50 years ago, there is a good chance that it is relating to the actions of the gut microbiota.” 1
Its strange though; the approach we’ve taken to health. We’ve dished out oral drugs like candy for decades now without a clue as to the damage we’ve been doing to the gut, & we’re now seeing the frightening beginnings of resistance to medications from the bugs we’re trying to kill! 2
What our current scientific interest in the microbiome is discovering is that many of our current ailments, from arthritis, psoriasis, Hashimoto’s, depression,
diabetes, asthma & even heart disease have some origins in the gut. This is probably because our gut & the functioning of the gut-lining seems to control inflammation throughout the entire body. Your gut is like a switchboard. It has connections to all the different parts of the body & can send signals to & fro. Those signals can either be health-promoting or disease-promoting & that is controlled by the level of functioning of the gut itself. When we optimise the functioning of the gut by rebalancing the microbiome (the critters which live inside there), decreasing the inflammation, & restoring integrity to the intestinal lining we create an
environment that is health-promoting! It’s really as simple as that.
So let’s look at & explain the steps you can take now to start healing your gut.
ABC News, (2014). Gut organisms could be key to unlocking Western diseases. [online] Available at: http://www.abc.net.au/
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news/2014-10-25/gut-microbiota-linked-to-health-autism-schizophrenia/5841264
World Health Organization, (2015). Antimicrobial resistance. [online] Available at: http://www.who.int/mediacentre/factsheets/
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fs194/en/
You can find a full, in-depth guide to healing your gut in:
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Step 1.
Remove irritating or inflammatory foods from the diet, & remove the pathogenic microbes in your system.
Primarily, there are 3 main categories of inflammatory foods which should be removed from the diet in order for you to regain the health of your gut. They are:
Wheat (grains).
In his monumental book Wheat Belly, Dr. William Davis shatters the myth that the consumption of wholegrain, especially wheat & gluten containing grains, is actually healthy for the human body. Davis presents a compelling story on the overall
inflammatory properties of wheat which when consumed can lead to obesity, leaky gut syndrome, diabetes, acidosis, accelerated ageing, heart disease, neurological issues & more. He points out in his book that 2 slices of whole wheat bread can actually raise blood sugar more than 2 tablespoons of pure sugar can - which is alarming when we consider the consequences of fluctuating blood sugar on health & longevity. Dr. Alessio Fasano has shown that wheat causes leaky gut; increased 3
intestinal permeability, in everybody who consumes it so in order to heal the gut lining you need to remove it from your diet. Consuming gluten-free grains is not 4
Davis, W. (2011). Wheat belly. Emmaus, Penn.: Rodale.
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Catalyst: Gluten: A Gut Feeling, (2015). [TV programme] ABC.
an ideal alternative because often these are high in simple carbohydrates which can feed pathogenic microbes within your GI tract.
Dairy.
Dr. Raphael Kellman paints the picture well when he says that even the tiniest amounts of skim milk in a coffee can set of a systemic immune reaction to shut down the inflammatory molecules which have moved into the bloodstream. He goes on to say that the reaction & symptoms (such as acne, sore throat, gas, bloating & aching joints) can be instant or even days later making it hard to distinguish
which foods cause the issue in the first place. Dr. Kellman also points out that this inflammatory reaction results in an outpouring of insulin into the system making weight loss (among other things) near impossible. A wonderful side effect of 5
removing these foods is that our immune system stops making the anti-bodies against them, & subsequently we begin to crave them less & less! Dairy foods can potentially be a very healthy food, however due to the processing of dairy in the western world, including pasteurisation, homogenisation, the adding of chemicals & antibiotics, & the leaching of plastic bottles it’s health benefits are being
compromised. It is not recommended that you consume most dairy whilst healing your gut, however you may consume some ghee & colostrum.
Sugar.
I’m sure that in today’s day & age I do not need to spend too much time elaborating on the detrimental effects that processed (& some natural forms of) sugar has on our health but put shortly, sugar does the following:
- causes blood sugar imbalance
- increases the risk for diabetes, obesity & heart disease - suppresses the immune system
Kellman, R. (n.d.). The microbiome diet.
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- causes systemic mineral deficiencies - accelerates ageing
- damages DNA - causes tooth decay
- causes inflammation of the brain
- increases stress & causes abnormal changes in behaviour & mood - massively disrupts the balance of the microbiome. 6
You must also realise that until you balance your microbiome, even natural sugars such as those that come from fruit can potentially feed the pathogenic microbes which may be in your gut. So staying away from all processed sugars, grains & most fruit is a good idea whilst you heal your gut. Fruits which can be included are lemons, limes, tomatoes, avocado & cucumber.
Step 2.
Replace the inflammatory foods with healthy options so that we can reset your digestive fire. Some people feel a little frightened when they hear about the ‘no’ foods on a gut healing protocol, but they don’t realise there are still plenty of ‘yes’ foods as well! These include colourful, low-sugar vegetables, certain nuts & seeds, healthy fats & animal proteins. Ideally, your plate should be 80% (in size, not necessarily calories) green vegetables such as salad greens, spinach & kale. You can include a palm-sized amount of colourful vegetables such as carrot, sweet potato & beetroot.
The remainder of your plate can be filled with healthy fats & proteins coming from animal or plant-based sources. You might like my Almond-Basil Pesto Recipe, an avocado mash, some lamb, chicken or fish & more. It is recommended that you consume bone broth or ‘stock’ every single day.
Oregonstate.edu, (2015). Fat, sugar cause bacterial changes that may relate to loss of cognitive function | News and
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Research Communications | Oregon State University. [online] Available at: http://oregonstate.edu/ua/ncs/archives/2015/jun/fat-sugar-cause-bacterial-changes-may-relate-loss-cognitive-function
Portion sizes, with correct ratios, are to be determined by you. You should eat until you are 80% full & should chew thoroughly & slowly.
You should also follow the principle of Food Combining whilst healing your gut as this will prevent slow motility & unhealthy fermentation within your GI tract. This means that you’ll want to avoid combining starchy carbohydrates with proteins. Having rice & chicken, for instance, results in poor digestion as the carbohydrates in the rice require an alkaline digestive environment whilst the proteins in the chicken require an acidic digestive environment. Having too much sweet potato with a meal that also includes some lamb, for instance, will result in poor digestion. Some people find that starting off their replacement meals 1 at a time helps them ease into a gut healing program. You may wish to swap your usual breakfast for something like eggs with spinach, avocado & tomato, as opposed to having eggs on toast. Then, once you’re comfortable with that, try working on lunch & dinner as well.
Step 3.
Reinoculate with probiotics.
Of course, we couldn’t talk about supplements which heal the gut & go past
probiotics. Using therapeutic, pharmaceutical-grade probiotic formulas is going to be key in healing your gut lining; they’re integral to maintaining gut integrity. There are bacteria called Segmented Filamentous Bacteria. These are bacteria which are passed from Mum to you during the birthing process & it is these bacteria that move into your GI tract & ‘set up shop’. These initial seedlings of bacteria are integral in training the immune system to accept such strains of bacteria as
being friendly & beneficial to the host. These bacteria are the ‘mother’ strains if you will, & will form the default microbiome for young baby for the rest of her life. 7
Because so many human beings now have increased intestinal permeability (a leaky gut), & indeed it is probably one of the primary reasons for you to participate in this protocol, it is in our best interest to use strains of bacteria that were most likely present at birth & mimic the segmented filamentous bacteria you were inoculated with. It is nearly impossible for us to determine exactly the bacterial species which you received from Mum at birth but according to most prominent experts in the field of microbiology two species dominate; Lactobacillus & Bifidobacteria. 8
It is not by accident then that it is these two species of bacteria that are the most widely studied & their benefits have been established as far-reaching. Bifidobacteria love breastmilk, for instance, & lactobacillus bacteria ferment carbohydrates to form lactic acid which creates an environment conducive to their ongoing survival & growth. Scientists have been able to boost positive brain chemicals like brain-derived neurotrophic factor (BDNF) in mice just by inoculating them with bifidobacteria. It is not by accident it seems, that lactobacillus & bifidobacteria 9
seem to be species of bacteria that ‘work well’ in the presence of a leaky gut & even can reduce the ‘leakiness’ of the gut. These bacteria, although inundating a 10
newborn baby (who has leaky gut by design), are still beneficial & do not cause a harmful reaction for the baby.
Probiotic supplements might include strains such as Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus brevis, Bifidobacterium lactis (also called 11 12
Probiotic Science w Microbiologist John Ellerman, (2015). [Podcast programme] The Kale Brock Show.
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Enders, G., Enders, J. and Shaw, D. (n.d.). Gut.
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Savignac, H., Corona, G., Mills, H., Chen, L., Spencer, J., Tzortzis, G. and Burnet, P. (2013). Prebiotic feeding elevates
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central brain derived neurotrophic factor, N-methyl-d-aspartate receptor subunits and d-serine. Neurochemistry International, 63(8), pp.756-764.
ML, A. (2015). Effect of lactobacilli on paracellular permeability in the gut. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov.
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Available at: http://www.ncbi.nlm.nih.gov/pubmed/22254077
David Perlmutter M.D., (2015). The One Probiotic Supplement You Need to be Taking. [online] Available at: http://
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www.drperlmutter.com/consider-lactobacillus-plantarum/?hvid=5qELg2
Probiotic Science w Microbiologist John Ellerman, (2015). [Podcast programme] The Kale Brock Show.
B.animalis) or Bifidobacterium longum to name a few.13 They should be taken every
day as directed.
Step 4.
Repair the gut lining.
Naturally, we are repairing the gut lining by decreasing the level of inflammation within your gut. We are removing foods that increase the permeability of your gut lining & we are adding in soothing, nourishing foods such as bone broth so that the cells of your gut lining can become nourished & highly functioning.
There are numerous supplements & foods which can potentially speed up the healing rate of your intestinal lining. We’ve already talked about bone broth, but let’s look at bovine colostrum & aloe vera, too.
By far one of nature’s most complete foods, colostrum is a fundamental tool we can use to assist the healing of our gut lining. You’ll recall earlier that we spoke of babies being born with a leaky gut & after receiving nutrients from Mum’s colostrum the gut is sealed back up. Well, colostrum is actually very similar in terms of its
nutritional content across all mammalian species - so rather than harvesting colostrum from new mothers around the world (that’d be interesting) we can harness the power of bovine colostrum, which comes from cows.
Perlmutter, D. (2015). The 5 Best Species Of Probiotics - Dr. David Perlmutter. [online] David Perlmutter M.D. Available at:
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http://www.drperlmutter.com/learn/resources/probiotics-five-core-species/.
Gut protective substances in colostrum, such as IgG, IgM, IgA, & transfer factors can work within the gut to help fight off infections of pathogenic bacteria & fungi. Lactoferrin & transferrin are particularly interesting nutrients in colostrum; both are mineral-binding carrier proteins which attach to iron, thus starving pathogenic bacteria & yeast. Colostrum has been shown in scientific studies to help control H.pylori, E.Coli & Salmonella infections, assist in the healing from Crohn’s disease & aid healing of the gut lining. 14 15 16
Aloe vera is an amazing plant that has the potential to not only heal burns but our gut lining, too! As an alternative/adjunct to colostrum, aloe vera may be used to reduce inflammation within the GI tract & to assist in healing the gut lining. Aloe vera can also be used as a prebiotic.17 The mucilaginous gel in Aloe gives it its
healing properties however be aware that it does carry a laxative effect on the host (especially the unprepared host). Aloe vera may be particularly helpful in healing inflammatory/acidic conditions of the gut like ulcerative colitis & gastritis.18
Step 5.
Evolve the diet & add in fermented foods; long-term approach.
Once you have healed your gut (your symptoms may have gone away for 2-3 months, you may feel excellent) it may be time to begin to evolve the diet a little more. We have restricted some normally healthy foods such as fermented foods, fruits, vegetables & some gluten-free grains like rice because, although potentially
New Perspective in Dietary Supplementation: Bovine Colostrum and Noni Juice Synergic Protective Effects on Intestinal
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Epithelium and Microbiota. (2014). Inflammation and Cell Signaling.
Bodammer, P., Maletzki, C., Kerkhoff, C. and Lamprecht, G. (2013). Sa1760 Influence of Bovine Colostrum on Tight Junction
15
Protein Expression, Barrier Function and Intestinal Cytokine Milieu. Gastroenterology, 144(5), p.S-300. Kleinsmith, A. and Fox, A. (n.d.). Scientific & Medical Research Related to Bovine Colostrum. 1st ed. self.
16
Gullón B, e. (2015). In vitro assessment of the prebiotic potential of Aloe vera mucilage and its impact on the human
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microbiota. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: http://www.ncbi.nlm.nih.gov/pubmed/25504136 Adams, M. (n.d.). The Aloe Vera Miracle. 1st ed. Natural News.
healthy, when someone has an imbalanced microbiome these foods can be detrimental.
Now may be a good time for you to begin to slowly reintroduce these sorts of foods back into the diet, using an appropriate reintroduction process.
So, lets say you’ve done the program & you’re feeling ready to include some new foods back into the diet. In the morning after you have risen, drank some water, & now are ready for food. Lets say you wish to include some kiwi fruit in your diet now.
Well, you would simply consume 1 serving of kiwi fruit, & wait for between 2-3 hours before consuming anything else. Ask yourself these questions:
How did it make me feel? Did I feel energised?
Was my digestion sound after it…or did my belly rumble, tumble & growl at me? How did I feel at 4pm that afternoon - did I start craving sweets & sugary foods? Did I get an itchy throat or rash?
These are all important questions you should ask yourself & if you have any
concerning answers then chances are you’re not ready for that food. Remember it is important to eat new foods on their own so that you can determine their effects on you. You should follow this protocol for foods such as:
All fruit Nuts Seeds
Fermented Foods (i.e. apple cider vinegar, sauerkraut, kefir) Etc etc.
Congratulations
You are now on your way to healing your gut! I hope I’ve been able to make a difference in your life!
You can find a full, in-depth guide to healing your gut in:
Breakfast IBS Recipe One
This Breakfast IBS Recipe One is a delightful IBS friendly diet to be served on the first day of the 1st week.
Spinach & Egg Salad - Serves 1
Ingredients:
1 cup fresh baby spinach leaves 1 scallion; finely chopped 1/2 red bell pepper; thinly sliced 1/4 cup plain yogurt
1 tablespoon olive oil
salt and freshly ground black pepper; to taste 1/2 tomato; sliced
1 hard boiled egg; sliced 3 black olives
Preparation:
Rinse the spinach thoroughly and drain. Dry with paper towels. Combine with the scallions and red bell pepper in a salad bowl. Whisk the yogurt, olive oil, and salt & pepper with a spoon until well-blended. Add the tomatoes and eggs. Pour the mixture over the spinach. Mix gently but thoroughly, taking care not to mash the eggs. Taste for seasoning. Garnish with the olives. Serve Chilled.
Lunch IBS Recipe One
This Lunch IBS Recipe One is a delightful IBS friendly diet to be served on the first day of the 1st week.
Risotto - Serves 1
Ingredients:
1 ear of fresh corn, kernels removed and cream pressed from cob 2 cups water
1 tablespoon olive oil 1 teaspoon unsalted butter
1/4 cup finely chopped red bell pepper 1/3 cup finely chopped red onion 1 sprig fresh thyme
3/4 teaspoon minced garlic
1/2 cup uncooked regular long grain rice 1/4 cup finely chopped tomato
1 green onion, finely chopped
1/3 pound shrimp, peeled and deveined 2 tablespoons egg white, whipped into cream 1 tablespoon fresh basil chiffonade
Preparation:
Run down against the cob with the back of a knife pressing out the cream and reserving it with the kernels. Add water to cobs and cream, bringing it to a boil. Let it simmer for at about 30 minutes and thereafter keep water warm.
Using a saucepan, heat the olive oil and butter with medium-high heat. Combine the bell pepper, onion, thyme and corn kernels (withhold the corn stock for later use). Saute for about 5 minutes until tender. Add the garlic and saute for about 30 seconds until fragrant. Add the rice and cook while stirring constantly for at least 3 to 4 minutes. Cook until the rice becomes opaque and all the liquid has been completely absorbed.
Start adding your corn stock in 1/4 cup increments, stirring constantly and letting the rice completely absorb the liquid with every addition. After 15 minutes add the tomatoes, green onions and shrimp. Cook about another 5 minutes, until rice is al dente. Add the whipped cream and basil. Stir well. Taste for seasoning with salt and freshly ground black pepper.
Dinner IBS Recipe One
This Dinner IBS Recipe One is a delightful IBS friendly diet to be served on the first day of the 1st week.
Apple Cider Chicken - Serves 1
Ingredients:
1 boneless, skinless chicken breast half 1/4 teaspoon kosher salt
Freshly ground black pepper; to taste 1 tablespoon vegetable oil
1 tablespoon unsalted butter 1/2 tablespoon apple cider vinegar 1/4 cup apple cider
3 tablespoons low-sodium chicken broth 1/4 tablespoon fresh lemon juice
Preparation:
Season the chicken with salt and pepper. Preheat a small skillet for about 1 minute over med-high heat. Add the oil and wait until it sizzles. Place the chicken in the pan. Cook for about 4 minutes until the meat displays a golden color. Flip over the chicken onto its other side. Lower the heat to med and add 1/2 tablespoon of butter. Cook for about 5 minutes until chicken is firm to the touch. Remove the chicken and place on a plate.
Dispose of the remaining liquid from the skillet. Add the vinegar and deglaze over med-high heat. Scrape the bottom of the pan with a wooden spatula. Add the cider and the broth. Bring the liquid to a boil. Cook for about 4 minutes until the liquid thickens to a sauce texture. Add the remaining 1/2 tablespoon of butter, lemon juice and thyme leaves. Combine the chicken with the sauce in the skillet. Sprinkle additional salt and pepper, to taste, and serve.
Side Items:
Breakfast IBS Recipe Two
This Breakfast IBS Recipe Two is a delightful IBS friendly diet to be served on the second day of the 1st week.
Salsa Salad - Serves 1
Ingredients:
1 cup fresh baby romaine leaves 6 sliced grape tomatoes
1/2 an ear of fresh corn, kernels removed and cream pressed from cob 4 sliced black olives
1 wedge of freshly squeezed lime juice 1 tablespoon olive oil
Preparation:
Rinse the romaine thoroughly and drain. Pat dry with paper towels. Combine with the tomatoes, corn kernels and olives in a salad bowl. Run down against the cob with the back of a knife pressing out the cream into a small mixing bowl. Add into the mixing bowl, the lime juice, olive oil and salt & pepper. Mix the liquid with a spoon until well-blended. Pour the mixture over the salad. Toss lightly but thoroughly. Taste for seasoning. Serve Chilled.
Lunch IBS Recipe Two
This Lunch IBS Recipe Two is a delightful IBS friendly diet to be served on the second day of the 1st week.
Cornmeal Encrusted Chicken with Salsa - Serves 1
Ingredients:
For salsa
3 cherry tomatoes, finely chopped 1/4 teaspoon kosher salt
1/2 an ear of fresh corn, kernels removed 1 teaspoon chopped fresh cilantro leaves 1/4 garlic clove, minced
1 teaspoon fresh lime juice 1/2 teaspoon olive oil
For chicken
1 boneless, skinless chicken breast half 1/4 teaspoon kosher salt
2 tablespoons yellow cornmeal 1 teaspoon unsalted butter
Freshly ground black pepper; to taste
Preparation:
Make salsa
Place the tomatoes in a colander. Sprinkle the salt evenly on top before tossing. Let it drain for 15 minutes. Pour the tomatoes into a bowl. Mix in the corn kernels, cilantro, garlic, lime juice and olive oil. Toss well. Taste for seasoning.
Make chicken
Season the chicken with salt and pepper. Spread the cornmeal on a plate. Press the chicken into the mixture. Coat both sides. Preheat a small skillet for about 1 minute over med-high heat. Add the butter, wait until melted and sizzling. Place the chicken into the pan. Sauté chicken for about 5 minutes on each side until golden and firm to the touch.
Serve chicken with salsa.
Side Items:
Steamed green beans and a diced yellow bell pepper
Dinner IBS Recipe Two
This Dinner IBS Recipe Two is a delightful IBS friendly diet to be served on the second day of the 1st week.
Dijon Mustard Grilled Pork - Serves 1
Ingredients:
1 tablespoon Dijon mustard 1/2 tablespoon molasses
Salt and freshly ground black pepper; to taste
1/4 pork tenderloin (1/4-pound), cut into 1-2 medallions and pressed thin 2 teaspoons olive oil
2-4 wooden skewers (6-inch), soaked in cold water for 20 minutes
Preparation:
Preheat grill to high. Mix the mustard and molasses in a bowl. Season with salt and pepper. Skewer 1 piece of pork onto 2 wooden skewers. Ensure meat lies flat. Brush oil on meat. Season with salt and pepper. Grill for 2 to 3 minutes per side while brushing on the glaze at every minute interval, until cooked through. Remove the meat from the grill. Brush additional glaze. Serve immediately.
Side Items:
Steamed broccoli with mashed potato
Breakfast IBS Recipe Three
This Breakfast IBS Recipe Three is a delightful IBS friendly diet to be served on the third day of the 1st week.
Quinoa Salad - Serves 1
Ingredients:
1/2 cup quinoa
1 cup water
1 tablespoon fresh mint leaves, chopped 2 teaspoons fresh lime juice
2 teaspoons olive oil
1/4 teaspoon grainy mustard 1 teaspoon corn syrup
1/4 cup baby carrots, peeled and diced 1/4 cup fresh iceberg lettuce leaves, chopped 1/4 cup fresh cucumber, peeled and chopped
Preparation:
Wash the quinoa very thoroughly in a sieve using cold water. Place the quinoa in a small
skillet. Add the water and cook for about 15 minutes or until soft over low-med heat. Drain quinoa. Place on a large plate, spread out evenly and refrigerate for about 10 minutes to cool down. Place in a mixing bowl, the mint, lime juice, olive oil, mustard and corn syrup. Whisk until blended. Remove quinoa from refrigerator and mix in the carrots, lettuce leaves and cucumber. Add the dressing from the mixing bowl to the plate of quinoa. Mix well and serve.
Lunch IBS Recipe Three
This Lunch IBS Recipe Three is a delightful IBS friendly diet to be served on the third day of the 1st week.
Dijon Mustard Chicken - Serves 1
Ingredients:
1/2 tablespoon butter 1/2 tablespoon olive oil
1 boneless, skinless chicken breast half Salt and freshly ground black pepper; to taste 1/4 teaspoon herbes de Provence, crumbled 1/4 cup canned low-salt chicken broth 2 tablespoons Dijon mustard
2 tablespoons chopped onions 1 garlic clove, minced
Preparation:
Pre-heat small skillet over med-high heat. Add the butter and olive oil. Wait until butter melts. Season chicken with salt & pepper. Place the chicken into the skillet and sprinkle the herbes de Provence. Cook for about 10 minutes until the chicken is light golden brown, turning chicken occasionally. In a small mixing bowl, combine the broth, mustard, onions and garlic. Mix well. Pour the mixture over the chicken. Cover and simmer over low heat until the chicken is cooked through. Remove the chicken only and wrap with foil. Boil and stir the mixture in the skillet for about 7 minutes until it is reduced to a sauce consistency. Remove the chicken from the foil and place on a plate. Pour the sauce over the chicken. Sprinkle the parsley on top. Serve immediately.
Side Items:
Steamed rice with minced carrots & parsley
Dinner IBS Recipe Three
This Dinner IBS Recipe Three is a delightful IBS friendly diet to be served on the third day of the 1st week.
Bloody Mary Flank Steak - Serves 1
Ingredients:
1/4 cup vegetable juice; V-8 1/4 teaspoon sea salt
Freshly ground black pepper; to taste 1/4 tablespoon lemon juice
2 teaspoons crushed garlic 1/4 teaspoon onion powder 1/4 teaspoon celery seed 1 tablespoon olive oil 1/4 pound flank steak
Preparation:
Place all ingredients except for the flank steak into a mixing bowl. Mix well. Pour mixture into a large zip lock bag. Add the flank steak. Marinate in the refrigerator for 4-8 hours. Pre-heat the grill or skillet over high heat. Remove the flank steak from zip lock and remove excess liquid mixture. Grill or pan sear both sides. Lower the heat to medium and cook to medium-rare.
Remove and let the flank steak sit covered for 5-10 minutes. Cut on the bias against the grain and serve immediately.
Side Items:
Steamed wild rice and crinkle cut carrots
Breakfast IBS Recipe Four
This Breakfast IBS Recipe Four is a delightful IBS friendly diet to be served on the fourth day of the 1st week.
Minty Pea and Rice Salad with Apples - Serves 1
Ingredients:
1/2 cup rice, cooked
1/4 cup frozen peas, thawed 1/2 apple, cut into small pieces
1/2 tablespoon fresh mint leaves, minced 1 tablespoon pineapple juice
1 tablespoon soy cream
1 wedge of freshly squeezed lemon juice Salt and freshly ground black pepper; to taste
Preparation:
Place the cooked rice in the refrigerator to cool. In a mixing bowl add the peas, apple, mint leaves, pineapple juice, soy cream and lemon juice. Remove the rice from the fridge and combine into mixing bowl. Mix thoroughly. Season to taste. Serve chilled.
Lunch IBS Recipe Four
This Lunch IBS Recipe Four is a delightful IBS friendly diet to be served on the fourth day of the 1st week.
Chicken with Sun-Dried Tomato Cream Sauce - Serves 1
Ingredients:
1/2 tablespoon unsalted butter 1/2 tablespoon olive oil
1 boneless, skinless chicken breast half Salt and freshly ground black pepper; to taste 1/2 shallot, minced
2 tablespoons chopped & drained oil-packed sun-dried tomatoes 3 tablespoons whipping cream
Preparation:
Pre-heat a small skillet over med-high heat. Add the butter and olive oil. Wait until it melts. Season the chicken with salt & pepper. Place the chicken into the pan. Sauté for about 3 minutes until golden brown or just cooked through. Remove the chicken only and place on a plate. Add the shallot to the pan. Sauté for 1-2 minutes. Add the sun-dried tomatoes, whipping cream and basil. Bring to a boil. Cook and stir for about 4 minutes until the mixture turns into a sauce consistency. Return the chicken to the pan. Cook for another 2 minutes until heated through. Season with additional salt & pepper. Serve immediately.
Side Items:
Steamed rice and broccoli
