What to eat with ibs flare up: The Best & Worst Foods for IBS
The Best & Worst Foods for IBS
It’s estimated that between 25 and 45 million people are affected by irritable bowel syndrome (IBS) in the United States alone, with women more likely to suffer from IBS than men. While IBS is not a serious disorder, it can affect a patient’s quality of life. Managing IBS has a lot to do with dietary and lifestyle changes. Eating the right foods and figuring out food triggers for a patient with IBS can be life-changing. Read on to learn more about IBS and some of the worst foods for IBS (and the best!).
What Is Irritable Bowel Syndrome?
Irritable bowel syndrome is a disorder that affects the large intestine. It is a chronic condition for which there is no definitive cure, but many people with IBS find that a change in lifestyle and diet works to help keep symptoms at bay without using medication.
Irritable bowel syndrome is not a serious condition, but it can be an uncomfortable one and can affect patients’ quality of life when there is a flare-up. IBS is known as a functional GI disorder. These disorders, also known as disorders of the gut-brain interaction, are concerned with how your gut and brain interact together. The long-term outlook for IBS is good, provided the patient is compliant with diet and lifestyle changes.
Because the gut and brain are not working properly together, this can cause sensitivity in the digestive tract, which can lead to uncomfortable symptoms such as diarrhea. Common symptoms of IBS include:
- Gas and bloating
- Abdominal pain
- Changes in bowel habits
There are also several types of IBS, depending on the symptoms you describe to your team of healthcare professionals. These include:
- IBS-D (IBS with diarrhea): Most of your bowel movements are watery and loose.
- IBS-C (IBS with constipation): Most of your bowel movements are hard and difficult to pass
- IBS-M (IBS with mixed bowel habits): Bowel movements vary between constipation and diarrhea, often on the same day
If your gastroenterologist gives you an IBS diagnosis, it’s important to know what type. If it’s decided that medication is appropriate, only certain medicines will work with certain types of IBS.
IBS most commonly appears between the late teens and early 40s and is more common in women. Other risk factors include a family history of IBS, food intolerances, stress and anxiety, or a history of sexual or physical abuse.
Triggers for IBS are different for every individual. Those who eat the worst foods for IBS, such as high-FODMAP food, will likely have more flare-ups than those who are paying more attention to their triggers. Eating the right foods for IBS is imperative to help manage symptoms and prevent flare-ups. Elimination diets can help identify triggers. Patients may also want to adopt a gluten-free diet or lactose-free diet to monitor changes.
Diagnosis for IBS may require several different things. First, your physician will give you a physical exam and ask about your medical history. Then, you will discuss your symptoms with your physician. Because IBS symptoms and symptoms of more serious gastrointestinal disorders or similar, your doctor may want to order other tests to rule out other conditions. These may include X-rays, blood tests, and stool samples.
Depending on your symptoms, your gastroenterologist may order a colonoscopy. This diagnostic test can help diagnose colorectal cancer as well as many other diseases of the large intestine. While you do have to prep for the test by emptying your bowels, the test itself is a short, outpatient procedure, where you’ll receive anesthesia so you won’t be uncomfortable. The physician uses the colonoscope to look for diseases, if polyps are found, they can be removed during the procedure. The doctor will also likely take biopsies and tissue samples to be sent to the lab.
The Best Foods for IBS
The best foods for IBS will be ones that are low in FODMAPs, which you will learn about below. People look at foods such as fruits, vegetables, and certain grains, thinking they’re eating healthy—however, in an IBS patient, some of these foods can trigger symptoms. Some of the best foods for IBS include:
- Eggs. Eggs are easy to digest and don’t upset the colon. Also, they are a great source of protein as part of a weekly diet. However, not everyone digests eggs the same. If you’re cutting out the worst foods for IBS and are still having GI upset, an elimination diet can help figure out food triggers.
- Lean meats. Lean meats are another great source of protein and give you a lot of food options for meal planning. Lean meats include lean cuts of beef (e.g., sirloin, top/bottom round steaks), pork, white meat chicken, and white meat turkey. Some physicians also advise free-range or grass-fed meats, as the high content may benefit gut bacteria.
- Salmon and other fish high in omega-3s. This also includes herring, black cod, anchovies, whitefish, sardines, rainbow trout, and mackerel.
- Low-FODMAP foods. Below is a list of many low-FODMAP fruits, vegetables, nuts, and seeds:
- Bell peppers
- Green beans
- Potato and sweet potato
- Collard greens
- Swiss chard
- Baby spinach
- Macadamia nuts
- Brazil nuts
Now, this is quite a long list, and it may take a while to remember which foods are low in FODMAPs. If you’ve been diagnosed with IBS, a good rule of thumb is to try several foods on this list at a time and slowly work your way up to all of the recommended foods. Just because it’s low in FODMAPs doesn’t necessarily mean it will agree with you.
Those with IBS can also consume bone north and fermented foods, which are loaded with probiotics.
Some other tips to manage IBS include:
- Drink plenty of water.
- Avoid caffeine (tea, coffee, soda, chocolate)
- Increase fiber intake
- Take a fiber supplement in addition to eating fiber-rich foods
When it comes to activity changes, it’s wise to exercise regularly, eat smaller meals at a sitting, try meditation or relaxation techniques, and quit smoking. Increased activity and exercise are also associated with fewer IBS flare-ups.
The Worst Foods for IBS
Consuming the worst foods for IBS can trigger flare-ups. Your doctor will likely suggest a low-FODMAP diet, but in general, these are the worst foods for IBS:
- Lactose. Lactose is found in milk and other dairy products, and while those with IBS may not be fully lactose intolerant, it’s best to avoid dairy as much as possible. A good alternative is lactose-free milk.
- Certain fruits and vegetables. Fruits with high levels of fructose, such as apples, pears, and watermelon, can trigger IBS symptoms. Instead, eat fruits with lower levels of fructose, such as grapes, berries, citrus fruits, and bananas. Cruciferous vegetables can also contribute to IBS flare-ups. These include broccoli, cauliflower, cabbage, onions, shallots, and asparagus.
- Beans and legumes. Beans are associated with causing gas and bloating in those without IBS. Those with irritable bowel syndromeshould avoid beans and legumes as much as possible.
- Sugar alcohols and substitutes. These can be found in chewing gum and other candies and include sorbitol, mannitol, isomalt, maltitol, and xylitol.
The FODMAP Diet
FODMAP stands for “fermentable oligo-, di-, and monosaccharides and polyols,” which is quite a lot to remember. More generally, it refers to short-chain carbohydrates that are harder to digest. In those with IBS, eating a high-FODMAP diet can cause symptoms, such as bloating, gas, diarrhea, and constipation. If you receive an IBS diagnosis, your gastroenterologist will likely recommend the low-FODMAP diet.
Many of the low-FODMAP foods were already listed in the “best foods for IBS above,” but here’s another snapshot of what a FODMAP diet may look like:
- Dairy: Almond milk, soy milk, lactose-free milk
- Grains: Quinoa, white rice, corn flour, oats, gluten-free pasta
- Protein: Lean meat and tofu, including beef, pork, chicken, fish, and eggs
- Fruits: Strawberries, bananas, citrus fruits, blueberries
- Vegetables: Carrots, cucumbers, lettuce, olives, potatoes, and turnips
Make sure that you talk with your gastroenterologist or a registered dietitian before beginning any new type of diet.
Other IBS Causes
While food is a known trigger of IBS, no one knows exactly what causes it. Researchers believe it is attributed to a number of factors. One of the most common schools of thought is gut-brain dysfunction, but there may be other causes. A patient may have dysmotility, which means that there are problems with GI muscles, or visceral hypersensitivity, which means the nerves in the GI tract are oversensitive.
Contact a Gastroenterologist Today
If you are experiencing gastrointestinal symptoms that persist and are uncomfortable, such as gas, bloating, diarrhea, and constipation, you should consult a gastroenterologist for a definitive diagnosis. Those symptoms are all associated with irritable bowel syndrome but could be indicative of other GI distress as well, so it’s important to talk to a professional. Schedule an appointment today, and our team of physicians and healthcare professionals will work together to help manage your symptoms, diagnose, and offer you quality and comprehensive treatment for all types of gastrointestinal disorders.
Best Foods for Managing an IBS flare up
One of the most challenging aspects of having irritable bowel syndrome (IBS) is figuring out the foods that cause your IBS symptoms. Finding the right diet and lifestyle changes can help you when IBS symptoms strike. We know that learning to manage IBS triggers can be frustrating on your own. Read on to help eliminate IBS food confusion and to ultimately gain control over your IBS symptoms once and for all.
What is IBS?
Irritable bowel syndrome (IBS) is a cluster of symptoms that affects the gastrointestinal tract causing pain and discomfort. Diagnosing IBS can be difficult because symptoms often mimic other gastrointestinal disorders. Some common symptoms include gas, bloating, constipation, diarrhea and GI discomfort.
There are three main types of IBS, which are designated based on symptoms.
IBS with constipation (IBS -C)
- Difficulty going to the bathroom
- Hard stools
IBS with diarrhea (IBS – D)
- Frequent loose watery stools
- Cramping and abdominal pain
- Sudden need to use the bathroom
Mix of both diarrhea and constipation (IBS – M)
Depending on the type of IBS you are experiencing and if you are in a current IBS flare, treatment will vary.
What is an IBS Flare Up?
During an IBS flare up also known as an IBS attack, you may experience more gut symptoms than usual. This may include excessive cramping, diarrhea, constipation and pain. These symptoms may last a few hours or up to a few months. In order to reduce the severity and length of time a flare up lasts, it is best to identify your specific trigger foods.
In addition to diet, IBS flare ups may also be associated with lack of physical activity, stress, and poor sleep habits. It is important to check-in with all aspects of your health in order to help decrease the frequency of IBS attacks. Some questions to ask yourself:
- Do you have stress management techniques?
- Are you getting at least 7-8 hours of sleep a night?
- Are you moving daily?
Addressing your stress, sleep and movement along with diet can help in decreasing the frequency of your IBS flares. If you’re unsure if you have IBS, consider taking an IBS quiz to evaluate your symptoms.
Foods for Managing a Flare Up
IBS can be difficult to treat because every patient responds differently to nutrition. Finding the right foods for managing your IBS symptoms can feel like piecing together a challenging puzzle.
The first step to alleviating your GI discomfort when diagnosed with IBS, is to figure out what your triggers are. Changes in your diet can help treat symptoms of IBS. The three most common dietary treatments include:
- Avoiding gluten and lactose
- Following a low FODMAP diet
- Increasing your fiber intake
Although making certain diet changes will not cure IBS, it can help to prevent IBS flare ups and eliminate GI pain/discomfort.
Avoid Inflammatory Foods
One of the first dietary interventions to follow when diagnosed with IBS is to figure out what foods worsen your IBS symptoms. Your dietitian may recommend avoiding foods that contain gluten and lactose, which are often referred to as pro-inflammatory foods.
Gluten is a protein in wheat, rye and barley that can cause an inflammatory response. Some common gluten foods include:
- Baked foods
- Flour tortillas
- Sauces and gravies
Lactose is a carbohydrate found in dairy products that has also been linked to inflammation. Some common lactose foods include:
- Ice cream
- Baked goods
When first diagnosed with IBS, It is best practice to eliminate these foods from your diet for 4-6 weeks and see how you feel.
After eliminating gluten and dairy for 4 – 6 weeks, take note of your symptoms. Begin to introduce gluten and dairy back into your diet one at a time. Keep a journal of your symptoms. If you begin to notice a change in your gastrointestinal symptoms, then this may indicate that you may have a sensitivity to either gluten or dairy which can trigger an IBS attack.
For best practice, you may need to limit gluten and dairy in your diet indefinitely to avoid future IBS flares. If you are currently having an IBS attack, do a diet recall and assess if you recently had any foods containing either gluten or dairy.
Avoid High FODMAP foods
Your doctor may recommend that you try a special diet— called the Low FODMAP diet— to reduce or avoid certain foods that contain carbohydrates which are difficult to digest. These carbohydrates are called FODMAPS.
FODMAPS are a category of carbohydrate foods that may trigger IBS flares. It stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Many foods you probably eat on a daily basis include FODMAPS such as:
- Dairy products
- Sweetened beverages
The first step of the low FODMAP diet includes eliminating all foods that contain FODMAPs. A dietitian can help you figure out which foods you need to avoid and which foods are safe to consume. Since this specific diet can be very restrictive and limits the range of nutrients you eat, it is best to seek guidance to optimize your nutrition.
The goal of the low FODMAP diet is to figure out which type of FODMAPS trigger an IBS attack and which don’t. The FODMAPS that you are able to tolerate should be added back into your diet to give you more food freedom.
Fiber is the non-digestible, carbohydrate component of plant foods that moves intact throughout your gastrointestinal tract. In most cases, not getting enough fiber can cause an IBS attack. Fiber may improve constipation in IBS because it makes stool soft and easier to pass. In addition, eating more fiber can help with bulking up your stool and prevent diarrhea.
The Dietary Guidelines for Americans, recommends that adults should get 22 to 34 grams of fiber a day. However, overconsuming specific types of fiber can also induce an IBS flare.
There are two types of fibers that are useful for preventing IBS flares and symptoms. These are:
- Soluble: absorbs fluid, can help relieve diarrhea
- Insoluble: draws water into your stool, helps relieve constipation
Not eating enough fiber can cause constipation which can lead to an IBS flare. As you increase your fiber intake, it is important to also consume adequate amounts of water to push the non-digestible plant parts through your GI tract.
If you have IBS and your fiber intake is poor, it is suggested to slowly introduce fiber containing foods into your diet. Start with increasing your fiber intake by 2 -3 grams a day to reduce chances of developing gas and bloating.
In general, men should aim for about 30 – 38 grams and women 21 – 25 grams of fiber daily. Both soluble and insoluble fiber should be included in your daily intake to decrease the frequency of IBS flares.
Worst Foods for IBS Flare Ups
IBS treatment is very individualized and difficult to pinpoint which foods to eat versus which foods to exclude. However during an IBS attack, there are a few specific foods that should be avoided overall to help with symptom management.
During a flare up, caffeine can aggravate your symptoms and cause diarrhea. Common sources of caffeine include coffee, tea, soda, chocolate and some over the counter pain medications. It is best to completely avoid caffeine during IBS flare ups to help with symptom management.
Carbonated beverages such as soda and seltzer water may cause bloating and gas which can trigger or worsen an IBS flare up. It is best to stick with plain water when having an IBS attack.
Alcohol is a known gut irritant that may cause or worsen an IBS flare. Alcohol has been studied to reduce the absorption of carbohydrates. This can lead to potential irritants staying in your GI tract for an extended period of time leading to an IBS attack.
Fatty greasy foods such as fast food can cause an IBS flare due to prolonged digestion. High fat foods take the GI tract longer to digest and absorb which can trigger or worsen an IBS flare. It is best to avoid or limit the consumption of fast food, high fat dairy, and fried foods.
Best Foods for IBS
The best foods for IBS are the ones that do not cause you any GI discomfort. Generally, these will be foods that are low in FODMAPS, lactose and gluten.
Foods high in protein are generally safe for people with IBS. Fatty meats may cause an IBS flare so focus on consuming poultry, lean meats and seafood. Eggs are also a great source of protein and can be easily digested.
Omega 3 foods
Foods high in omega 3 fatty acids have been studied to have an anti-inflammatory effect. Including foods high in omega 3’s such as salmon, walnuts and olive oil can help with reducing IBS flares and alleviate GI discomfort.
Low FODMAP Fruits/ Vegetables
If you have IBS, instead of eliminating all fruits and vegetables it’s best to focus on consuming those that are low in FODMAPs. Fruits and vegetables provide vitamins, minerals and fiber which are essential for good health. Eggplant, carrots, broccoli, tomatoes, and zucchini are all low fodmap vegetables. Low FODMAP fruits include kiwi, blueberries, oranges, and pineapple.
Fermented foods such as kimchi, sauerkraut, kefir, and yogurt may have beneficial effects on gut health. Fermented foods have been linked to providing our gastrointestinal tract with probiotics. These probiotics can be helpful with cultivating an optimal GI tract which can help with preventing IBS attacks.
Navigating your IBS diagnosis and determining what foods cause IBS flares can be a difficult process. Gain control over your IBS diagnosis by working with a dietitian.
If you’re feeling overwhelmed about where to start, Nourish can help. We connect you with registered dietitians who are leading experts in gut health nutrition. We focus on treating the root cause of your IBS flares.
Nourish registered dietitians work with you to create an individualized plan. Our dietitians collaborate with your healthcare team to support the multidisciplinary approach.
Our services are covered by insurance and 100% remote. Don’t wait to get help – start with Nourish today.
Rational nutrition in coronary heart disease
Coronary heart disease (CHD) – damage to heart cells caused by various factors. Clinical manifestations of IHD are: various forms of angina pectoris, arrhythmias, myocardial infarction. According to statistics, mortality from cardiovascular diseases in Russia is growing every year, and the disease is much younger. It is noted that problems with the cardiovascular system are experienced by young people from the age of 30.
Cardiovascular diseases are multifactorial in nature, have geographical, ethnic and cultural characteristics of distribution. Among the behavioral risk factors for coronary artery disease and other diseases associated with atherosclerosis, nutrition is of the greatest importance. Epidemiological studies have found that the nature of nutrition is a key factor that can explain differences in risk levels of clinical manifestations of coronary artery disease.
Characterization of macronutrients in IHD.
The traditional recommendation is for a total protein content in the diet not to exceed 1.1 g/kg of body weight with a ratio of vegetable and animal protein of at least 1:1, which corresponds to 12–14% of the energy value of the diet. In the presence of excess body weight, obesity, low-fat diets, it is allowed to increase the protein quota to 20-25% due to plant sources in the absence of kidney disease.
Recommended sources of protein are lean meats, fish, seafood, legumes, whole grains are a must.
The fat content in dietary therapy for cardiovascular disease should range from 25 to 35% (minimum 20%) of total calories. The prescribed ratio of unsaturated fats to saturated fats is 4/1. A complete source of unsaturated fats are olive, corn, rapeseed, unrefined sunflower oils, nuts, sea fish (sardines, herring, salmon, mackerel, horse mackerel, etc.) and seafood. Saturated fats should be present in the diet no more than 5%. Sources of saturated fats are mainly fatty dairy products, fat from birds and animals. From the menu, products containing trans fats, which are currently considered the main cause of the development of cardiovascular pathology, should be completely excluded. Trans fats are vegetable fats with a modified molecular structure. Products containing trans fats include: industrial bakery products, ready-made desserts, popcorn, chips, ready-made baking mixes, liquid seasonings, ready-made salad dressings, mayonnaise, ketchup, frozen convenience foods (pizza, nuggets, meatballs, etc.) , coffee creamer, milkshakes, spreads, margarine and the like.
According to most researchers, the amount of carbohydrates in the presence of cardiovascular disease should be from 40 to 55% of the total calorie intake. In the diet therapy of IHD patients, the standard approach is to focus on complex carbohydrates (vegetables, fruits, whole grains) with a maximum reduction in the percentage of simple refined carbohydrates (sugar, jam, honey, industrial confectionery and bakery products, sweet drinks, etc.).
The mineral shield of your heart.
Potassium — an intracellular element that provides a balanced work of the heart and muscles, supports the functions of the brain and peripheral nervous system. The main sources of potassium in food are dried apricots, potatoes, beans, bananas.
Magnesium is present in all cells as a cofactor for more than 300 enzymes, is involved in the regulation of vascular smooth muscle tone, provides the heart with energy, reduces stress levels, and supports mental abilities. The results of the Russian study revealed the presence of magnesium deficiency in 47.8% of individuals. Magnesium deficiency has been associated with increased blood clotting, neurological pathology (epilepsy, neuroses, alcohol dependence syndrome) and chronic inflammation (ulcerative colitis, allergies, coronary heart disease). Compensate for the lack of magnesium will allow adding cereals from buckwheat, oatmeal or millet, nuts, dark chocolate to the daily diet.
Selenium is necessary for the harmonious functioning of the cardiovascular system. It has been established that insufficient intake of this trace element with food leads to the development of pathological changes in the myocardium. It is known that about 15% of the world’s population, including the population of many developed countries and Russia, lack selenium intake. To maintain a sufficient level of selenium, cereals (wheat, rice), lean meats, pelagic fish (capelin, herring, herring, mackerel, horse mackerel), legumes (corn, beans) should be present in the daily diet.
Iron is necessary for maintaining the physiological function of blood and tissues (myocardium, muscles and brain). To date, iron deficiency, according to WHO, is observed in every fourth inhabitant of the Earth. Correction of the diet can help in the prevention of iron deficiency. The menu should contain foods containing a sufficient amount of iron: meat and offal (beef, lamb, lean pork, turkey and chicken meat, heart, liver), grain bread, cereals.
Iodine is necessary for the synthesis of thyroid hormones, which are indirectly responsible for the rhythmic work of the heart, vein tone, the ability to expand and contract blood vessels. Today, the actual average consumption of iodine by a resident of Russia is three times less than the established norm. Worthy sources of iodine for you will be river and sea fish, seaweed, seafood, cranberries.
Zinc is part of more than 40 important enzymes involved in metabolic processes and protection of the human heart and blood vessels. The main sources of zinc are sunflower and pumpkin seeds, sprouted wheat grains, beef liver, some types of fish (anchovies, smelt, carp), legumes, nuts, seafood.
Minor components of (vitamin-like substances, flavonoids, sterols, indoles, etc. ) are compounds of natural origin that have antioxidant (protect the cell and genome from destruction), antihypoxant and adaptive potential.
As a result of scientific research, it has been established that a high intake of minor compounds can reduce the risk of developing cardiovascular diseases, prevent the absorption of cholesterol from the intestines, reduce the likelihood of blood clots, eliminate fibrosis processes in the myocardium, and prevent the development of ischemia, especially in the heart.
Currently, there is a total shortage of these compounds, due to the high refinement of food products, the lack of necessary components in the daily menu, a decrease in the level of adaptive capabilities, a significant level of stressful situations and environmental unconsciousness.
To change the current situation in principle, perhaps, it is enough to reconsider food preferences and behavior strategy. The paradox of the situation lies in the fact that most of the minor components are contained in parts of plants, fish and mammals that are not eaten (plant peel, interlobular membranes of citrus fruits, cartilage, edible fish bones) or they are lost in the processes of industrial food processing (grinding grain, refining, deodorization, etc. ), not to mention fast food and frozen prepared foods.
To replenish the deficient components, it is enough to change the food concept by including unpolished grains (wheat, rye, rice, etc.), beans (soybeans, lentils), seeds (sunflower, flax, sesame), nuts, dried fruits, mandatory berries (currants, raspberries, sea buckthorn, cranberries, hawthorn, cherries, pomegranates), leguminous plants, vegetables, citrus fruits in an unpeeled form or at least without a significant part of the peel. The diet should contain herbal teas (melissa, sweet clover, licorice, St.
General recommendations for IHD.
– Reduce the energy value of the diet.
– Control of body weight.
– Completely eliminate salt
– Add fasting days 1-3 days a week (fruit-vegetable-cottage cheese, rice).
– Daily fractional meals at least five times a day, eating no more than 200 ml.
– Dinner must take place at least three hours before bedtime.
– The recommended way of cooking is steam, boiled and stewing, baking.
According to the materials of the State Budgetary Institution of Health “VROZ and MP”
Nutrition in case of coronary heart disease (CHD)
State Budgetary Institution of Health “Irkutsk Regional Center for Public Health and Medical Prevention”
+7 (3952) 436-793
Irkutsk, st. Russian, 8
from 08.00 to 17.00
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- Nutrition for coronary heart disease (CHD)
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To ensure the effectiveness of diet therapy for patients with coronary artery disease, an energy balance of the diet is necessary. Patients with normal body weight or some of its deficiency are prescribed a diet, the calorie content of which is 2900 kcal. With excess body weight, the caloric content of the diet should be reduced by limiting animal fats and carbohydrates, mainly refined, and bread. It is advisable to prescribe various contrast (fasting) days against the background of treatment with an appropriate caloric diet. The rhythm of eating is essential. Infrequent meals increase hyperlipidemia, impair carbohydrate tolerance, and promote weight gain. The distribution of the diet during the day should be uniform, the number of meals – 5 times a day.
Characteristics of the anti-atherosclerotic diet and its application
Indications for prescription. IHD, atherosclerosis of the coronary, cerebral, peripheral vessels, hypertension stage II-III.
Purpose. Contribute to the improvement of metabolic processes, the state of blood circulation, the restoration of the metabolism of the vascular wall and the heart muscle, the reduction of blood coagulation, the normalization of nervous processes that regulate various functions of the body.
General characteristics. Diet with restriction of salt and animal fat, with the replacement of a significant amount of the latter with vegetable and the inclusion of foods rich in cell membranes, lipotropic substances, ascorbic acid, vitamins P, group B (especially B6), potassium and magnesium salts. The diet includes seafood (marine invertebrates, sea kale), which have a high biological value due to the rich content of organic compounds of iodine, manganese, zinc, as well as methionine and B vitamins.
Two dietary options are recommended: one for overweight individuals and one for normal or underweight individuals.
Cooking. All dishes are prepared without salt; meat and fish – boiled or baked.
Calorie content and chemical composition. The first diet option (a table of an approximate one-day menu for overweight people): proteins 90 g, fats 70 g (animals 35%), carbohydrates 300 g. Calorie content 2100-2200 kcal. The second diet option (a table of an approximate one-day menu for people with normal or underweight): proteins 100 g, fats 80 g, carbohydrates 350 g. Calories 2600-2900 kcal.
Mineral composition: table salt 3-5 g; calcium 0.5-0.8 g, phosphorus 1-1.6 g, magnesium 1 g. The content of vitamins C – 100 mg, B1 – 4 mg, B2 – 3 mg, PP – 15-30 mg, B6 – 3 mg .
The total weight of the diet is about 2 kg, free liquid is about 1 liter, food temperature is normal. The number of meals – 6 times a day.
List of recommended products and dishes. Bread and bakery products. Bread without salt from yesterday’s baking rye and whole wheat, crackers, dry biscuits, crispbread. Bran bread with phosphatides.
Soups. Vegetarian, fruit, dairy, cereals. Prepared without salt.
Meat and poultry dishes. Low-fat meats, poultry (excluding the internal organs of animals) in boiled or baked form (piece or chopped).
Fish dishes. Low-fat varieties in boiled or baked form.
Vegetable dishes and side dishes. Any, except for vegetables with coarse fiber (radish, radish), spinach, sorrel. Raw chopped vegetables.
Fruits, berries, sweet dishes, sweets. Any ripe fruits, berries. Any juice (except grape). Sweets (sugar, jam) are limited to 50 g. Raw fruits with coarse fiber in crushed form.
Dishes and side dishes from cereals, flour, pasta.
Flour and pasta products in limited quantities.
Various crumbly cereals, puddings, casseroles.
Eggs and egg dishes. Soft-boiled eggs (2-3 per week), protein steam omelet.
Milk, dairy products and dishes thereof. Milk in its natural form and in dishes, kefir, curdled milk, acidophilus. Cottage cheese is fresh in its natural form and in dishes.
Fats. Vegetable oils for cooking and ready meals (vinaigrettes, salads). Butter for cooking.
Drinks. Rosehip broth, tea, tea with milk, weak coffee, fruit, berry, vegetable juices, kvass. Carbonated drinks are limited.
Snacks. Low-fat ham, doctor’s sausage, unsalted and mild cheeses, vinaigrettes, salads with seaweed. Lightly salted herring (once a week).
Sauces. Dairy, vegetable broth, fruit and berry sauces.