Savory Steel Cut Oats with Beef Broth Low FODMAP

The Tummy Clinic | October 26th, 2023

Ingredients:

2 Egg (large)
1/2 cup Steel Cut Oats
1 1/2 cups Beef Broth (Low FODMAP Beef Broth)
1 cup Baby Spinach
1/2 cup Pickled Beets
2 tbsps Hemp Seeds

Method:

Step 1: Bring a pot of water to a boil. Once boiling, reduce the heat slightly and add the eggs. Cook for 10 minutes, or to your preference. Once the eggs are done, add them to a bowl of ice water. Once they’re cool enough to handle, peel and slice.
Step 2: Meanwhile, add the steel cut oats and beef broth to a small pot over medium-low heat and bring to a low simmer, stirring as needed. Cook for 13 to 15 minutes. Remove from heat.
Step 3: Divide the oats between bowls and top with the hard-boiled egg(s), spinach, pickled beets, and hemp seeds. Enjoy!

Notes:

Leftovers: Refrigerate in an airtight container for three days. Store the eggs with their shell on and peel just before serving.
Serving Size: One serving is 1/2 cup of oats with eggs and toppings.
Make it Vegan: Use vegetable broth instead of beef broth and omit the egg.
More Flavor: Sauté the spinach before adding to the oats. Add sautéd mushrooms and/or cheese.

Frequently Asked Questions

What to Eat When You Have IBS with Diarrhea: Tips for Relief

Managing IBS with diarrhea can be challenging, but making the right food choices can help. Here’s what works for many people with IBS:

Low FODMAP diet: This dietary approach helps reduce symptoms like diarrhea, bloating, and stomach pain. It involves removing certain foods and gradually reintroducing them to see which ones trigger your symptoms.
Easy-to-digest foods: Stick with foods like plain rice, cooked carrots, zucchini, and lean proteins (e.g., chicken, fish) to ease digestion.
Avoiding triggers: Steer clear of fatty, spicy, or fried foods, as well as dairy and caffeine. These can worsen symptoms for many people with IBS.

If you’re unsure which foods work for you, consulting with a healthcare provider can help you create a personalized meal plan.

What Causes Bloating, Gas, and Stomach Pain in IBS?

Bloating, gas, and stomach pain are common in IBS. These symptoms often result from:

Gas buildup: Undigested food or fermentation in the intestines can cause gas and bloating.
Gut motility issues: In IBS, food may move too quickly or slowly through the digestive tract, leading to discomfort.
Food sensitivities: Certain foods like high FODMAP foods can cause bloating or pain.

Managing these symptoms typically involves diet modifications, stress management, and finding the foods that work best for your body.

How to Manage IBS-Related Constipation

IBS constipation can be tough, but there are ways to improve bowel movements:

Increase soluble fiber: Foods like oats, bananas, and carrots can help soften stool.
Stay hydrated: Drinking plenty of water helps keep things moving.
Exercise regularly: Physical activity helps stimulate digestion.

If these strategies don’t work, gentle laxatives or stool softeners might be considered, but always under the guidance of a healthcare professional.

What Foods Trigger IBS Symptoms?

Certain foods can make IBS symptoms worse, including:

High FODMAP foods: These include foods like onions, garlic, certain fruits (e.g., apples, watermelon), and dairy.
Fatty foods: Rich, greasy foods often cause discomfort for those with IBS.
Caffeine and alcohol: These can irritate the digestive system and increase symptoms like diarrhea or bloating.

By tracking your food intake and symptoms, you can start to identify which foods are causing flare-ups and work toward a personalized plan.

What Causes Constant Constipation in IBS?

Constant constipation in IBS can be caused by:

Low fiber intake
Dehydration: Not drinking enough water can make stool hard and difficult to pass.
Stress: Emotional stress often affects digestion and can contribute to constipation.

If constipation persists despite lifestyle changes, consider speaking with a healthcare provider for further assessment and potential treatment options.

How to Deal with Severe Bloating in IBS?

Severe bloating can occur when:

Gas is trapped in the intestines due to difficulty digesting certain foods or fermentation.
Slow motility: In IBS, the digestive system may move food too slowly, leading to bloating.

To manage bloating, consider reducing high FODMAP foods and incorporating more digestive-friendly meals. Stress management techniques like yoga or mindfulness can also help reduce bloating by calming the nervous system.

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