The air is crisp, cool, and calm. The hot summer months are behind us and warm delicious comfort food is in style. It’s easy to sit back and eat your fall dessert favorites: Apple pie, apple cider donuts, and pumpkin pie among others. To some, these are treats that effect nothing other than switching your taste buds into euphoria. For others, many fall classics upset their digestive tract. IBS affects 10-15 percent of the American population* and has no cure. What we do know is what triggers the disease, and food irritants are high up on the list. We have put together a list of delicious fall treats that we believe can be enjoyed this holiday season without triggering symptoms of IBS:
Apples. Sweet or tart, apples are a delicious healthy alternative to many junk foods on the market. From August-November apples are harvested at local farms, making apple-picking a fun fall activity. Full of antioxidants and 4 grams of dietary fiber, apples shouldn’t trigger IBS symptoms.
Pears. As sweet as an apple to satisfy your sweet tooth, but less tart. Pears are a fall classic. Full of vitamin C and copper, you’ll get the same servings of fiber with a pear. Unlike apples, the flavor of pears is best brought out when cooked. Like apples, pears are easy to digest, full of nutrients and an excellent alternative to artificial junk food.
Brussel sprouts. Iron, Vitamin K and folate are not three nutrients we think of every day. Yet, they are extremely important to our everyday health. Brussel sprouts sautéed with nuts can make for a fiber-rich side dish sure to help ease symptoms of IBS.
Cauliflower. Light, easy to digest, and just sweet enough, cauliflower contains a rich amount of nutrients to fortify the immune system. Served steamed, mashed, or as is, cauliflower makes for a wonderful fall/winter side dish. Many of the phytonutrients found in cauliflower have been shown to reduce the risk of cancer.
Sweet Potatoes. Because many of its benefits include anti-inflammatory agents, sweet potatoes are an ideal fall side dish for IBS sufferers. Healthier than their white potato counterparts, they taste exceptionally well roasted. Try to avoid frying them as the grease can act as a trigger for IBS symptoms. Vitamin A and iron stand out as the other two main benefits.