Irritable Bowel Syndrome Message Boards

Hi - There are quite a few in Eating for IBS, including fajitas, bean dip, roasted mango salsa, pepitas shrimp, guacamole, and a Mexican drink called a horchata (it's fabulous!) is posted at recipe.

In general, Mexican and Tex Mex recipes are pretty easy to modify. Just use skinless chicken breasts or any seafood or even firm tofu slices instead of meat, cook it with a minimum of oil, and either eliminate any sour cream and cheese or substitute with soy products. Make sure you get a high soluble fiber base from your tortillas and maybe add some rice to that as well, then you can incorporate lots of fresh veggies in your salsas and dips, grilled veggies like onions and mushrooms, add finely shredded cabbage and cilantro, and use spices like chipotle, cumin, mild or hot chili powder. If you like peppers, and can get a variety of dried ones (like ancho) which are a little smoky and fairly mild, just soak a pepper or two (they're big) in boiling water until soft, remove the stem and seeds, and puree with a little soaking water until you have a smooth sauce. Add fresh lemon juice, maybe a bit of brown sugar, and spices to taste. This makes a great, fast, and tasty chili sauce you can use for everything from marinating the chicken/fish/tofu to spreading on the tortillas, to dipping baked corn chips in. Adjust your use of the chili pastes to your own heat tolerance level - a lot of IBS folks find they can tolerate hot and spicy foods as long as they're low fat and high soluble fiber. But if you know you can't, use a low heat spice like mild chili powder.

Oh - there is a great nacho recipe (kind of bastardized Mexican, I know, but really tasty and fast) at nachos.

Best,
Heather

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Heather is the Administrator of the IBS Message Boards. She is the author of Eating for IBS and The First Year: IBS, and the CEO of Heather's Tummy Care. Join her IBS Newsletter. Meet Heather on Facebook!

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