Since we're in tummy-flu season, I figured I'd put together a list of food ideas that are easy on angry systems. Please let me know what you think, or if you have some you want me to add!

Grains:

Polenta: corn grits, also called hominy. They're a staple of Italian and Latin and South American cooking. Eat plain, with maple syrup, or top with soft veggies.

Rice: a worldwide and versatile staple, white is the easiest on sensitive bellies. Eat plain, or as a bowl base for a whole bunch of veggies.

Rice noodles: typically Asian-style, these noodles are made with rice flour instead of the European wheat. Use as bowl bases, in stir fry, or in soup.

Oatmeal: a classic Sick Day food, dress it up with a little bit of maple syrup and bananas, and raspberries if you aren't someone that acid hurts.

Liquids: very very important! Staying hydrated means happy bells and a happy immune system. Here are some of the best.

Veggie broth: good to drink plain or as a base for a more complex soup, you can make your own, purchase concentrate, or purchase it ready-to-use, depending on your dedication and time.

Mushroom broth: a little bit richer and heavier than veggie broth, it used most often in Asian and central European cooking, I find. *May not be a great option if you have IBS or other digestive disorder.

Hot tea!: stick with herbals, they're easiest for your body to process, and don't contain the tannins that tea leaves do. Add honey and lemon juice for sore throats.

Water: a no-brainer. Just drink it. Jazz it up with lemon, mint, and cucumber if that floats your boat.

Mild Juices: try Carrot, Aloe Vera, Cucumber, and Pear juices, they're lower in acid and easier to digest.

Proteins: a lot of heavy meats and other animal products can be difficult to digest, and should be chosen based on how you're feeling, and if necessary, what your doctor recommends. Bear that in mind in this section.

Eggs: egg whites are a very good source of protein, while the yolks are high in fats. Mix and match as you see fit and necessary.

Creamy nut butters: sunflower, peanut, almond, and walnut can all be good options in small quantities. Remember though, these all are naturally high in oils, and can upset your tummy if you overload on them.

Tofu: I am a huge fan of compressed soybean curd. It can be very person-specific though, so try it in small doses.

White fish and chicken: light, bland meats in small portions work relatively well. Don't try to over-season them, and know your portion limits.

Fruits: general rule of thumb, stay away from citrus, other than lemon and lime in your water or as dressing.

Bananas: part of the B.R.A.T. diet, and good for everything. Period cramps, upset tummies, migraines, muscle soreness, and a bunch of other things too.

Apple sauce: lower in acid and fiber, it's even easier on your stomach than whole apples. Also part of the B.R.A.T. diet.

Apples: for people who can process fiber, apples are a great resource. Peeling them is also a positive when you can.

Veggies: look for foods with soluble fibers, and glossy colouring. Also, assume that all of these need to be cooked.

Eggplants: if they're adults, make sure you salt and rest them before cooking to keep them from getting bitter.

Carrots: good for sweet, good for savory, good for sauteing, baking, simmering, steaming, juicing, or anything else you can think of.

Spinach: wilt spinach down, but don't overcook it, it'll get slimy. Splash with a little lemon juice and some salt.

Kale, chard, bok choy: higher in fiber than spinach,and used the same way, it can be good wilted.

Sweet potatoes/regular potatoes: bake and eat plain, they do carry flavor on their own. They can also be used as starts for homemade pasta.

Squash: this includes butternut, acorn, spaghetti, and pumpkins. These are all able to be roasted, cut in half from top to bottom, place cut side down on a baking dish, and cover with about half an inch of water, then foil over the top. Bake at about 400℉ for roughly an hour, or look up specific instructions based on your type of squash. Also, don't eat the skin.

Herbs: not many spices are going to be safe for upset tummies, they're too astringent and pungent.

Basil

Coriander

Ginger

Lemongrass

Marjoram

Mint

Oregano

Parsley

Rosemary

Thyme

So someone asked me to write about my IBS experience/symptoms so I figured I’d do a little thing that may help people out. Sometimes it is confusing for me though because I also have chronic gastritis which can mix in with but I’ll try be as separate as I can.

Okay so initially I was diagnosed with chronic gastritis but we were kind of always sure something else was up. I’d suffered from constipation ever since I was born and it was gradually getting worse to the point I could not go naturally as “both my muscles and water retention was dysfunctional” (*sigh*). I got tested for IBD (they’re still not sure I have it because I was taking a medication at the time that may have screwed with the tests but I couldn’t come off it) and got diagnosed with IBS-C. And so I have to take bisacodyn in emergencies and basically stockpile other remedies for constipation in the hopes they’ll miraculously work.

I also cannot eat dairy, gluten, refined sugars, alcohol, or caffeine. And as I’m a vegetarian… I’m that annoying friend.

People sometimes underestimate constipation because (and I’m not saying it isn’t) diarrhoea sounds a lot worse. Let me just say right now that constipation is painful as hell. These are the symptoms I experience with it.

Nausea Loss of appetite Weight Loss Cramping Bloating Piles Abdominal Pain Indigestion Trouble breathing Etc.

And usually these are all combined, especially when you hit the two week mark. I’m not going to lie to you, when for some reason it switched and I couldn't leave the bathroom, I would actually be relieved. It felt almost like I could walk and sit and breathe properly again.

I’d also like to mention that often IBS comes with mental issues (anxiety, depression, eating disorders etc) which you should ALWAYS talk about because antidepressants like fluoxetine often help with IBS. Mine do!

You also may be vulnerable to gynaecological issues. I suffer from endometriosis and chronic cystitis. Please get this checked out if you’re worried about this also and make sure the pill your taking doesn’t irritate your IBS further.

So of course someone with IBS-C is probably now thinking, okay, so I’m screwed. What do I do? Well, here’s some things I have done (which I’m not necessarily happy with) that have helped.

1. Make sure some of the trousers/skirts in your wardrobe are a size bigger. These are your bloat clothes. Make sure you’re comfy. 2. Keep linseeds, dates, and figs on hand. They can help (if only marginally) and may be what you need to shift some poop. 3. If you’re IBS-D, I’m not sure how to help but in emergencies I’ve been given a toilet pass that allows me to skip queues. Super handy. 4. DRINK LOTS OF WATER. If you’re IBS-C, it helps with the constipation. If you’re IBS-D, it’s keeps you hydrated. STAY HYDRATED. 5. Eat little and often. It’s less of a strain on your stomach and won’t make you feel as sick/bloated etc. I literally cannot eat big meals. 6. I don’t know if anyone’s heard of Movicol but it’s a super nice product you can get at a chemist that won’t do any damage to your bowel. 7. Please please please don’t panic and start overloading on a ton of heavy laxatives. They will make it WORSE. Laxatives used too often and over an extended period will weaken your bowel and then it will be worse at its job than it was before. 8. Go to the doctors and get diagnosed so you can get a ton of these meds on prescription. 9. Books. Take books with you okay IBS people I hope you are getting the message 10. Keep a food diary. This way you can know your trigger foods and avoid them. 11. GET REST WHEN YOU NEED IT. Please it will do you the world of good.

People often underestimate IBS. I was so angry when I was diagnosed because how could I have so much pain and misery and get such a loose diagnosis as that? Please, respect the people who have it. It can be as bad as any digestive disorder and can really bring a person down. But please know you aren’t alone. There are so many people out there that have the same problems as you - me, for example. If you want to talk to me some more, I’ll leave my URL here: @cl-um-siest just send me a message and I’ll reply as soon as I have spoons! If not, check the spoonie directory. There will be people there who would be happy to talk to you.

Keep going my bowel buddies,

(Omfg what was that name)