Chapters

INTRODUCTION
YOU ARE NOT ALONE! For twenty years I thought I was the only person in the world with Irritable Bowel Syndrome. I wasn't, and neither are you. This introduction explains my personal history with IBS and how I struggled, with eventual success, to learn how to control my symptoms through diet. It also tells the story of how I learned that I am NOT all alone with IBS, how and why I began sharing information with other people, and how their personal stories affected me and led to this website and book.

SO WHAT IS IRRITABLE BOWEL SYNDROME, AND HOW DO I KNOW IF I HAVE IT?
This chapter tells you exactly what you need to know to make sure you have been properly diagnosed with IBS. Odds are that you haven't had all the necessary tests, so they're listed here along with the diseases you need to make sure you've had ruled out. You'll also learn precisely what a diagnosis of IBS means, what it does not mean, what type of research into the disorder has been done, and exactly what is happening to your body during an attack.

A NEW WAY TO EAT - TRIGGER FOODS, SOLUBLE VS. INSOLUBLE FIBER
This crucial chapter tells you in detail how to rapidly stabilize your GI tract by eating properly. You'll learn to recognize which categories of foods can trigger symptoms – pain, constipation, diarrhea, gas, bloating – and why other foods help prevent these problems altogether. Detailed explanations are given for how soluble versus insoluble fiber affects IBS, what fat does to the GI tract, and how trigger foods and drinks physically affect your gut. You'll learn precisely what to eat and what not to.

DIET STRATEGY, STRATEGY, STRATEGY
This is the information you need to easily transition from knowing what to eat to how to eat, as both elements are crucial for IBS. Eating safely is not just about avoiding trigger foods (some of which are crucial to good health), but about incorporating them without risk. How is this done? This chapter tells you, in explicit detail, and gives you the tools you need to eat without fear each and every day, whether you're at home, traveling, or ordering at a restaurant. Learn tips, tricks, helpful hints, and how to focus on substitution, never deprivation, for delicious food indulgences that won't trigger attacks.

A NEW WAY TO LIVE
Now that you know how and what to eat to keep your GI tract stable, you have to deal with your needs in the real world. Here's how to manage questions, concerns, and a possible lack of support from the people in your life, from friends and family to coworkers. Your health is a priority, and you cannot compromise it for someone else's sake simply because they don't understand or appreciate your dietary needs. This chapter gives you the mental support you need to overcome IBS.

EATING FOR IBS RECIPES
Try a wide sampling of delicious dishes, from refreshing drinks to home-baked breads, from hearty soups and main dishes to sinfully scrumptious desserts. You simply won't believe they're all IBS safe – but they are! Recipes vary from traditional American favorites to exotic ethnic specialties. Each and every one is a genuine treat to eat, and a healthy choice for anyone who enjoys a great meal - whether they have IBS or not.

EATING FOR IBS MENUS AT-A-GLANCE
These suggested daily meal plans are structured for maximum convenience. Many of the items listed can be prepared well in advance, and will keep for many days in the fridge to be used as needed throughout the week. Dinner for one night is typically served as lunch the next day, and homemade quick breads serves as snacks, breakfasts, and desserts. You're certainly not obligated to follow these menus precisely. I've tried to design very generous daily suggestions, both in terms of variety and quantity. You can easily reduce the scale and make changes or substitutions. The important thing is to follow the basic formula of having soluble fiber as the basis for each meal or snack, the first thing you always eat, and the item you eat in the greatest quantity.

IBS KITCHEN ESSENTIALS
You might need to re-stock your kitchen with IBS safe staples and ingredients. This chapter tells you exactly what you need.

DIRECTORY OF IBS DIET RESOURCES
You should be able to easily find all the ingredients needed for the IBS kitchen right in your own local grocery store or health food market. If you can't, this directory offers all the resources you need.