If you're a candidate for this plan, follow it for one week. Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Eat slowly and thoroughly chew your food. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Stick with flat water as your beverage and drink at least 10 cups throughout each day. option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Eat slowly and thoroughly chew your food. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Stick with flat water as your beverage and drink at least 10 cups throughout each day.

After following this plan for one week, you're ready to experiment by adding new foods. You should add one new food every two to three days (it's best to stick with one portion of a new food per day). Keep an IBS diary and write down all the foods you eat, the amounts, and how they affect your constipation. Pay close attention to how you feel after eating each new food and determine if it can be permanently reintroduced back into your diet. If any food bothers your stomach, stop eating it and add it to your list of problem foods. Move on to the next category. You can always retest a problem food at a later date.

At the end of this tough a.s.signment, you will hopefully have identified all (or most all) foods that aggravate your IBS. Let's hope it's a short list. For the sake of good nutrition and food variety, here's my suggested order for reintroducing new foods: 1. Dairy (fat-free and reduced-fat milk, yogurt, cheese, etc.) 2. Wheat products (preferably whole wheat bread, pasta, cereal, and more) 3. Eggs 4. Increased portions of daily cooked vegetables (noncruciferous, no corn, no eggplant, no peppers) 5. More daily fruit (but avoid citrus varieties) 6. Sh.e.l.lfish 7. Soy foods 8. Nut b.u.t.ters 9. Whole nuts and seeds 10. Garlic and onion 11. Citrus fruits 12. Cooked cruciferous vegetables (plus cooked peppers and eggplant) 13. Beans and lentils 14. Raw vegetables 15. Corn 16. Ketchup, mustard, soy sauce, mayonnaise, and other condiments (test one at a time) 17. Dried fruit 18. Fruit juice, sugar, and honey 19. Alcohol 20. Coffee or tea 21. Chocolate BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Oatmeal with Strawberries and Ground Flaxseed cup dry * *oatmeal prepared with water and topped with 1 cup sliced * *strawberries and 2 tablespoons ground * *flaxseed.

Cold Cereal with Raisins and Rice Milk 1 cups puffed rice cereal with 1 cup plain or vanilla low-fat rice milk; with 3 tablespoons * *raisins (or 1 sliced * *banana) and 1 to 2 tablespoons ground * *flaxseed.

Breakfast Potato with Cinnamon Applesauce 1 medium plain baked * *white or * *sweet potato. Serve with 1 cup natural unsweetened applesauce mixed with optional cinnamon.

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Grilled Chicken with Cooked Carrots and Rice 5 ounces grilled chicken breast (or sliced turkey breast). Enjoy with cup cooked * *carrots and cup cooked brown rice or * *barley.

Turkey and Avocado on Rice Cakes 5 ounces sliced turkey breast (or grilled chicken) divided over 2 to 3 brown rice cakes and each topped with 1 thin slice * *avocado. Serve with 1 cup * *raspberries.

Turkey Burger with Sweet Potato 5 ounces plain turkey burger topped with cup mushrooms sauteed in nonstick cooking spray. Serve with 1 plain medium baked * *sweet potato.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Grilled Fish with Green Peas and Rice Easy! 3-Step Microwave Salmon (Chapter 14; omit the garlic) or 5 ounces grilled salmon, sole, trout, or tilapia with 1 teaspoon olive oil and other safe seasonings. Serve with cup * *green peas mixed with cup cooked brown or wild rice.

Rosemary Chicken with Sauteed Spinach and Sweet Potato 5 ounces grilled Rosemary Chicken; 1 cup sauteed * *spinach in 1 teaspoon olive oil with a pinch of salt and pepper; 1 plain medium baked * *sweet potato (or * *yam).

Roast Turkey with Cooked Carrots and Brown Rice 5 ounces roast turkey breast. Enjoy with 1 cup cooked * *carrots and 1 cup cooked brown or wild rice (or 1 plain medium plain * *white or * *sweet potato topped with 1 tablespoon soft tub reduced-fat, trans fat-free margarine spread).

SNACK OPTIONS.

100 calories or less - *Fruit rich in soluble fiber: 1 apple, pear, peach, or small banana; 1 cup berries (sliced strawberries, blackberries, raspberries); cantaloupe; 4 apricots 1 apple, pear, peach, or small banana; 1 cup berries (sliced strawberries, blackberries, raspberries); cantaloupe; 4 apricots - Other safe fruits: 1 cup watermelon; 1 nectarine; mango - cup natural, unsweetened applesauce 100 to 200 calories - 1 ounce baked potato chips (no olestra, check labels) - baked potato (*white or * *sweet) with 1 teaspoon soft tub reduced fat, trans fat-free margarine spread - After you've tested eggs, enjoy 1 of the following m.u.f.fins as a snack or couple with 1 whole egg plus 2 to 3 egg whites for breakfast: - Banana Almond m.u.f.fin - Berries and Jam m.u.f.fin - Carrot 'n' Oat m.u.f.fin BANANA ALMOND m.u.f.fINS.

For only 180 calories per m.u.f.fin, you'll get great taste, 4 grams of soluble fiber and 0 grams saturated fat. A m.u.f.fin works well as an on-the-go snack...or enjoy one warm, out of the oven, with scrambled eggs for breakfast.

Makes 12

cup granulated white sugar or sugar subst.i.tute .

cup soft tub reduced-fat, trans fat-free margarine spread

2.

egg whites

3.

bananas, mashed (about 1 cups) .

cup water

1.

teaspoon almond extract

1.

teaspoon vanilla extract .

cups barley flour .

cup ground flaxseed

2.

teaspoons baking powder .

teaspoon baking soda

1.

teaspoon ground cinnamon

1. Preheat the oven to 350F. Line the cups of a 12-cup m.u.f.fin pan with paper liners.

2. In a large bowl, mix the sugar or sugar subst.i.tute and margarine. Add the egg whites, one at a time, mixing well after each addition. Stir in the banana, water, almond extract, and vanilla. Add the flour, flaxseed, baking powder, baking soda, and cinnamon. Stir until the flour is just combined, but do not overmix.

3. Fill each m.u.f.fin cup half full with the batter. Bake 13 to 16 minutes, until the tops of the m.u.f.fins are lightly browned and a toothpick comes out clean when inserted in the center. Turn the m.u.f.fins out on a wire rack to cool. Once cooled, the m.u.f.fins can be stored in an airtight container at room temperature for up to 2 days, or frozen for up to 1 month.

PER m.u.f.fIN.

180 calories, 4 g protein, 30 g carbohydrate, 5 g fat, 0 mg cholesterol, 170 mg sodium, 4 g fiber BERRIES AND JAM m.u.f.fINS.

Jam is one of those ingredients that everyone is automatically drawn to. It reminds us of our childhoods, breezy summer mornings, or cozy Sundays with the family. In this recipe, low-sugar jam sweetens and adds extra flavor possibilities. If you feel adventurous, subst.i.tute other berry flavors for the strawberry preserves.

Makes 12

cup granulated white sugar or sugar subst.i.tute .

cup soft tub reduced-fat, trans fat-free margarine spread

2.

egg whites

1.

cup natural unsweetened applesauce

2.

teaspoons vanilla extract