There are thousands of food additives approved by the FDA. This is a bad thing for the food supply at large, and especially for those with digestive disorders such as IBS. These chemicals all have the potential to trigger symptoms through pharmacological effects, inflammatory response, or irritation to the digestive tract. I routinely find people sensitive to many of these additives when I test them for food sensitivities, and patients notice dramatic improvement in their IBS when they move to more basic simple-ingredient eating. Returning to eating real food and reducing the ingestion of food additives as much as possible is an important component to returning to wellness. One of the top tips I give my patients is to challenge themselves not to buy foods with more than 5 ingredients. This is a simple way to greatly reduce your exposure to potentially harmful food additives. Food company spend millions to perfect their recipes to include just the right concoctions to trigger pleasure centers in the brain and keep you coming back for more. So when you decide to make the change to reducing your intake of these additives and making your own foods, you find yourself challenged with the task of how to prepare food that is simple and still tasty and satisfying. These 2 whole food recipe sites make that journey so much easier!
Thank goodness for talented people like Andrew Olson and Dana Shultz who come up with great recipes using just whole foods and post them on whole food recipe sites! The founder of this site, Andrew Olson, shares recipes that include only very basic ingredients. What I mean by that is, you won’t see “cream of mushroom soup” or “barbecue sauce” as ingredients. Campbell’s Cream of Mushroom Soup (one of my absolute favorites until I knew better) contains 23 ingredients, including common triggers of symptoms including monosodium glutamate (MSG,) 8 milk derivatives, lecithin, in addition to GMO oils (corn, cottonseed, canola and/or soybean), and hydrogenated oil (trans fats). It also contains the ambiguous ingredient of “modified starch” – modified from what? Corn? Wheat? We don’t know. Doing a similar search on the ingredients for Sweet Baby Ray’s Sweet N’ Spicy BBQ Sauce reveals 18 ingredients, including high fructose corn syrup (HFCS), and several ambiguous ingredients such as modified food starch, spices, and natural flavors. Now, for someone trying to identify their food sensitivities this is of no help because you don’t know what flavorings and spices are used, or if the starch is sourced from one of your reactive foods.
Now take a deep breath – ingredient lists can be complicated but the solution is simple. Learn to prepare more and more of your foods from simple ingredients with the help of whole food recipe sites, and watch the transformation in your state of well-being and your health. It is truly amazing! These two whole food recipe sites present delicious recipes of various cuisines using only single-ingredient REAL FOODS. These recipes happen to be vegan, but I am in no way suggesting you adopt a vegan diet as a way to manage your IBS. However eating more plant-based foods is a great idea for overall health. I suggest you add a protein of choice to these, and you can very easily add whatever lean protein you prefer to any of these entrees. Some of my best energy snack and comfort food recommendations come from this site, such as homemade granola bars, breakfast cookies, and much more.