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July 31, 2013 ~ Scroll down for full newsletter or follow the links:

Ask Heather » Travel Tips - Take a Vacation from IBS!

Special Letter » The IBS Diet that Works!

IBS Recipe » Smoked Chicken and Chutney Sandwiches

Heather Van Vorous, IBS Patient-Expert    Have questions? Call toll free (866) 640-4942.
Outside the US (206) 264 8069.

Enjoy the newsletter!
Heather Van Vorous & Heather's Tummy Care
Over 10 Years of IBS Business!

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~ Heather's Tummy Tamers Peppermint Oil Capsules ~

IBS Peppermint Caps
Peppermint Oil Caps Called "Drug of Choice for IBS"

Our Peppermint Oil Caps have the added benefits of fennel and ginger oils, and they help prevent abdominal pain, gas, and bloating!


Smoked Chicken and Chutney Sandwiches

Make the chutney ahead of time, and these sandwiches are a snap to prepare. The chutney turns something simple into a lunch that's extra special! Cooking the dried fruit breaks down the insoluble fiber, and evaporates the alcohol from the red wine. The bread provides a good soluble fiber foundation.

Makes 4 Servings

1 lb. organic shaved smoked chicken breast
8 thick slices of rosemary sourdough bread, toasted
8 large fresh spinach leaves, washed, stems removed

1 cup dried figs, or apricots, or dates, finely chopped
1 T Acacia Tummy Fiber
1/2 cup red wine
1/2 cup water
1/4 cup honey
2 teaspoons dried rosemary, crushed

In small heavy saucepan simmer all chutney ingredients over low heat, covered, for 30 minutes. Uncover and simmer, stirring frequently, until liquid evaporates and mixture thickens. Cool to room temperature. Assemble each sandwich with 1/4 lb. smoked chicken, 2 tablespoon chutney, and 2 spinach leaves.

The chutney recipe makes about 1 1/4 cups, or ten 2-T servings. Chutney will keep in fridge for two months, or it may be frozen in an airtight container for up to 6 months.

Are you just learning how to eat for IBS? A little intimidated at the thought of special IBS recipes? Not quite sure just what makes these recipes special in the first place? Don't worry! Come see the IBS Diet pages, and find the answers to all your questions.

IBS Diet Kit 2
Try the IBS Diet Kit #2 - for Diarrhea AND Constipation!

* Eating for IBS - the Groundbreaking Diet and Cookbook

* Organic Acacia Tummy Fiber ~ for IBS Pain, Diarrhea and Constipation!

* Peppermint Oil Tummy Tamers with Fennel Oil ~ prevent bloating and gas!

divider The IBS Diet that Works!

Hello -

I just wanted to say Thank You, Heather, for what you do. I have tried many diets for my IBS and yours is the only one that works. The last diet I tried was the FODMAPS diet. I had the phone app and was following perfectly, but it did not help the way following your guidelines have. I missed my bread that I make to use as my soluble fiber base and my tummy was not happy.

I have tried the Paleo, Primal, SCD diet, Weston A. Price association, and going completely vegan on the suggestion of various people and doctors. The Eating for IBS diet is the only thing that works. I am able to veer off slightly with a couple of things if I don't overdo when I am faithful to the diet.

Love the Peppermint Tummy Tea. It saves me so many times. I am just now trying to use the Acacia Tummy Fiber regularly, and so far it is working well.

Thanks so much,

Cheryl L.

Thank you so much, Cheryl! I am thrilled you're feeling better! And the peppermint tea is what saves me too - I love that expression, it really fits the bill. ~ Heather

Peppermint Tummy Tea
Organic High Volatile Oil Peppermint Tummy Tea Bags

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Peppermint is great for IBS pain & spasms.

divider Travel Tips for IBS

Summer is the time for lazy vacations, road trips, and family reunions. This should mean fun in the sun, but for people with IBS just the thought of traveling can cause dread instead. What to do? As usual with IBS, the best defense is a good offense, and for traveling this means taking time to think things through in advance.

It will be worth your while to make careful but flexible plans, take some simple precautions, and prepare to ask questions or make special requests on your trip to get your dietary and stress management needs met.

This does not mean you are high maintenance, finicky, or being "difficult". Your health is a priority, whether you're on vacation or not. If don't take care of yourself first you can't take care of anyone else.

Whether traveling by planes, trains, or automobiles, bring your own food and travel stick packs of your Tummy Fiber to add to your travel meals or bottled water.

Do not assume that the meals being provided by travel services, or the fast food and greasy spoon restaurants along your route, will offer any IBS safe choices whatsoever. Odds are they will not. If you rely on fennel or peppermint tea to keep your symptoms in check, bring a supply of high volatile oil teabags with you as well, and just ask for hot water so you can brew your own. Packets of instant oatmeal are great for keeping in your suitcase - all you need is a little hot water and a cup for a quick safe breakfast or snack.

If you're taking a day trip and can pack a cooler, bring your own lunch for the road. You can make tasty sandwiches (see recipe above), add in some baked potato or corn chips, bananas or mangoes for snacking, and more. I love to bring fortune cookies for a low fat, IBS-friendly dessert that's fun to share on long car rides.

It's important that you're extra careful to follow the IBS dietary guidelines from the first day of your trip to the last, as travel is always stressful to your body even if you're not immediately aware of the effects. This physical stress can quickly rear its head in the form of an IBS attack, so focus on prevention at all costs. Precautionary efforts will let you enjoy your vacation, not suffer through it!

In addition to taking dietary measures, maintain your stress management program while traveling, at least to the best of your ability. Try to find a peaceful time and place each day to be alone and relax. (Taking a long hot bath before bed is one option, and if you're staying in a hotel with a pool or hot tub, take a dip.) Ask in advance for a quiet room away from the elevator if you're staying in a hotel.

If exercise is key to your IBS management, make it a priority of your trip. Take your work out clothes and shoes with you and unpack them first so you're ready to go. If you don't have the option of exercising as planned once you're actually on holiday, change tactics and adapt - find any variation that works and go with it. Even long leisurely walks while seeing tourist sites or window shopping can help helpful physical activity.

Disruptions to your sleep are tough to avoid when traveling, particularly if you change time zones. Make an extra effort to overcome this potential trigger as quickly as possible. If you can, bring your own pillow with you. This is one of my favorite tricks for ensuring that I get good sleep even if I'm not in my own familiar bed. It also helps me sleep in the car on long road trips.

As a daily rule, try to go to bed earlier than you think necessary and get a little extra rest - this will definitely minimize your risk of attacks. Taking naps can also make a world of difference.

If you need a full-on plan of attack for staying stable while traveling, get comprehensive information here in the First Year IBS. Remember, the whole point of taking a vacation is to end up happy and well-rested!

~ Heather

Acacia Tummy Fiber Travel Packets

Certified Organic Acacia Senegal ~ Pure Soluble Fiber

The prebiotic fiber that relieves both diarrhea and constipationdivider

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Heather's Tummy Care
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Seattle, WA 98104 USA

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Authored by Heather Van Vorous. May not be reproduced without permission.
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