Angie Best-Boss - The Everything Digestive Health Book: What you need to know to eat well, be healthy, and feel great

THE
EVERYTHING

DIGESTIVE HEALTH
BOOK

When my father-in-law was diagnosed with colon cancer, the subject of digestive health suddenly hit home. Until then, I had been careless about my familys eating habits. After all, we rarely got sickso why make waves?

Dear Reader, We didnt eat much fast food, soda, or chips, and candy was a special treat, not an ever yday occurrence. The more I learned, though, the more I realized I was gambling with my future, and that of my children. Just because nobody was sick didnt mean we were at our optimal health. Far too often, I reached for the frozen pizzas, white bread, mac-and-cheese boxes, and same three fruits over and over again. My grocery list looked the same from week to week.

I wont pretend its been ea sy to change, and my girls sometimes look longingly at the processed food in the grocery store, but our diet is better than its ever been. We introduce new foods every week and have found some we love. Pomegranate juice spritzer, anyone? We all want our families to be as healthy as they can today, and for a lifetime. Its not too lategood nutrition habits can start today.

Angie Best-Boss

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THE
EVERYTHING
DIGESTIVE
HEALTH
BOOK

What you need to know to eat
well, be healthy, and feel great

Angie Best-Boss with
David Edelberg, MD

Copyright 2009 Simon and Schuster
All rights reserved.
All rights reserved.
This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.

An Everything Series Book.
Everything and everything.com are registered trademarks of F+W Media, Inc.

Published by Adams Media, an imprint of Simon & Schuster, Inc.
57 Littlefield Street, Avon, MA 02322. U.S.A.
www.adamsmedia.com

ISBN 10: 1-59869-959-8
ISBN 13: 978-1-59869-959-3
eISBN: 978-1-60550-723-1

Printed in the United States of America.

J I H G F E D C B A

Library of Congress Cataloging-in-Publication Data
is available from the publisher.

This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering legal, accounting, or other professional advice. If legal advice or other expert assistance is required, the services of a competent professional person should be sought.

From a Declaration of Principles jointly adopted by a Committee of the American Bar Association and a Committee of Publishers and Associations

The Everything Digestive Health Book is intended as a reference volume only, not as a medical manual. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

This book is available at quantity discounts for bulk purchases.
For information, please call 1-800-289-0963.

Dedication

This project is dedicated to my mom, Sarah Sanderlin Houston, who forced me to write, encouraged me to make room for my writing, and continues to cheer me on. Special thanks to Rebekah Worthman, a wonderful editor/friend.

Acknowledgments

Special thanks to the International Foundation for Functional Gastrointestinal Disorders (IFFGD), the American Dietetic Association, the Crohns and Colitis Foundation, and the George Mateljan Foundation, who graciously shared their time, resources, and expertise with me.

I am grateful to my agent, Bob Diforio, and editor, Katrina Schroeder, whose professionalism and expertise made writing this a pleasure.

Contents

Keep a Food/Symptom Diary

IBS Recipes

Colon Health Recipes

Top Ten Ways to Improve
Your Digestive Health

Eat a balanced and varied diet that contains plenty of fruits and vegetables.

Choose foods that promote intestinal health like whole-grain breads and cereals, beans, dried plums, and nuts.

Limit fats and avoid concentrated sweets, emphasizing complex carbohydrates.

Get enough fluids by drinking 8 ounces with every meal or snack.

Give up caffeine.

Eat slowly and mindfully.

Dont eat before bed.

Exercise, doing activities you like.

Manage your stress.

Dont assume constipation, gas, or upset stomach is normalits a sign you need to make some changes.

Introduction

ACCORDING TO THE NATIONAL Institutes of Health, more than 90 million Americans suffer from digestive disorders. From upset stomachs and heartburn to life-threatening cancers of the esophagus, liver, pancreas, and colon, digestive health problems account for as many as 35 million doctors office visits a year.

Poor digestion can result in more than a stomachache or gas. Digestion is the machine that powers the bodyconverting food into a usable form of energy that is used in turn to create health and vitality. When that process doesnt go smoothly, the effects can be devastating. Digestive health problems can range from mild discomfort to excruciating pain. Chronic diarrhea or constipation can be debilitating and isolating.

Asthma, arthritis, allergies, and even cancer are all directly related to our digestive system health. What you feed your children and what you make for dinner can have a significant impact on long-term health. The good news is that the power is in your hands to make changes. Your digestive health is impacted by what you buy, by how you cook, by the chemicals you ingest, and by the way you move, sleep, work, and play.