In addition to subs for foods not easily digested by IBS & LI people (most of them organic), I've also included items that I like because they're low in fat and/or calories but not necessarily organic. I'll indicate ingredients that some people may be intolerant of or allergic to but not all ingredients of products are listed. Please read ingredient lists on all products to make sure they are ok to eat with your own personal health situation.
Instead of Milk:
Almond Milk - Blue Diamond Almond Breeze. Comes in Original, Vanilla or Chocolate sweetened or unsweetened. Organic. Only 40 calories in an 8oz cup in the unsweetened. (contains carrageenan)
Almond Milk - Silk True Almond Original, no GMOs, no carrageenan, soy or dairy, sweetened with natural cane juice. 60 calories a cup. Also comes in dark chocolate.
Instead of Butter:
Earth Balance organic natural buttery spread. Use it anywhere you use butter including baking.
Instead of Cheese:
Daiya non-dairy (vegan) cheese alternative - comes in shreds like mozzarella & cheddar, it melts & stretches like actual cheese. Organic. Gluten, soy & cholesterol-free. Go easy on it because this product does contain fat from safflower & coconut oils - but if you love cheese & can't eat it, Daiya is to die for!
Red Star Nutritional Yeast - add to foods & sauces for a cheesy flavor, protein & vitamins.
Instead of Cream Cheese:
Vegan Gourmet Cream Cheese Alternative - Organic. 2tbs=90 calories. (contains soy)
Tofutti Better Than Cream Cheese - organic. (contains soy)
Instead of Ice Cream:
Try sorbet - it doesn't have dairy (sherbet does though)
Haagen Dazs fruit flavored sorbet and chocolate sorbet
Rice Dream - Made from rice. Organic. Lactose-free, no artificial sweeteners, lots of flavors
Tofutti Cuties - Organic. They look like mini ice cream sandwiches, in vanilla or chocolate. (contains soy & oil)
Purely Decadent - Organic. From Turtle Mountain. Made with coconut milk (go easy if you have IBS because of the high fat content in coconut!). This is the most creamy out of the list. Lots of delicious flavors. Just like ice cream.
Almond Dream Lil' Dreamers - Organic. Non-dairy vanilla frozen dessert sandwiches. The "non-ice cream" is made from almonds. 100 cal.
Instead of Cream:
Cashew Cream (see recipe)
MimicCreme non-dairy cream substitute. Organic. Made from almonds & cashews. Sweetened or unsweetened.
Tofutti Better Than Cream Cheese Organic. (contains soy)
Tofutti Sour Cream - Organic. no cholesterol, lactose, butterfat. 2tbs=85 calories. (contains soy)
Instead of Greasy Chips:
LesserEvil snacks. Veggie Krinkle Sticks. 2.5g fat, 40 chips = 110 calories. Bland but meets the "crunch factor". Organic.
The Mediterranean Snack Food Co. - Organic. Baked Lentil Chips with sea salt. Very good. 3g fat. 22 chips = 110 calories
Humbles Baked Hummus Chips from Good Health Natural Foods
Pastas:
Tinkyada brown rice pasta in several shapes. Organic.
Eden Organic Pasta - Kamut Spirals or Kamut & Quinoa Twists
Dreamfields (egg-free white flour pasta but with 65% lower glycemic index than other white pastas)
Instead of Eggs
100% Pure Liquid Egg Whites - I use Wegmans brand, Food You Feel Good About. I don't like Egg Beaters. They have a funny aftertaste & fake looking yellow color. The pure eggwhites taste much better.
Grains & Cereals:
Lundberg brown rice cakes - Organic. Gluten free. 1 round =70 calories
Erewhon Organic Brown Rice Cream (whole grain hot cereal). Organic. 1/4 cup serving = 170 calories
Frozen Meals
Amy's Breakfast Burrito - organic and non-dairy
Veggie Burgers I Love Love Love:
Amy's Texas Veggie Burgers - Organic.130 calories, 25 calories from fat.
Amy's California Veggie Burgers - Organic. 150 calories, 45 calories from fat.
Amy's All American Veggie Burgers - Organic. 130 calories, 25 calories from fat.
Amy's Bistro Burgers - Organic/gluten free. 100 calories, 30 calories from fat. More like a mushroom burger.
Amy's Sonoma Veggie Burgers - Organic/ gluten free. 140 calories, 45 cal from fat. Veggies, mushrooms & quinoa.
Dr. Praeger's Spinach Pancakes - all natural, egg-whites only, no trans fat, non-dairy, 80 calories.
Dr. Praeger's California Veggie Burgers - all natural, 110 cal.
Sunshine Burgers - Organic/gluten free. 190 cal. Made with sunflower seeds & brown rice.
Not-Meat
Lightlife Smart Bacon veggie protein strips - bacon style. Organic. 20 calories per slice. 0 cholesterol. (contains soy, gluten & carageenen)
Chicken
Al Fresco All Natural Chicken Sausage - Sweet Italian Sausage 1 link = 130 calories, 7g fat. Comes in many other flavors such as chipotle, roasted garlic, sweet apple breakfast sausage. Gluten-free, no nitrates, nitrites or preservatives.
Bread
Arnold Sandwich Thins - Multigrain. 1 roll (top & bottom) =100 calories. Also comes in white, whole wheat, honey wheat, seedless rye.
Pepperidge Farm Very Thin Bread - comes in white & whole wheat, 40 calories per slice.
Rustic Crust all natural pizza crust - comes in large & personal pizza sizes.
Instead of Sugar (which is high glycemic & high in calories)
ALL Artificial sweeteners can be IBS triggers so use in small doses.(saccharin, sorbitol, aspartame, Splenda (sucralose), etc.)
Ideal Brown no calorie artificial sweetener - tastes like brown sugar, measures cup for cup like sugar. Contains xylitol which can be an IBS trigger.
Blue Agave. Agave is low glycemic & 1 tbs = 60 cal. High in fructose which is an IBS trigger. (There is much controversy on whether or not it can be considered natural because of how it's made. Much is written on the subject - here's one post.)
Yacon syrup - I haven't tried this yet but have heard it's very low glycemic, less caloric & less sugar than agave. If you use this, please let me know.
Baking & Cooking
Enjoy Life Semi-Sweet Chocolate Chips Organic. dairy free, soy free, gluten free - they are delicious and real chocolate without the dairy. Yay!
Bread Crumbs - Edward & Sons Organic bread crumbs - In Italian herb or lightly salted versions - organic & lactose free. Most other brands contain cheese, whey or milk.
Instead of Oil
Don't cook your food in oil, instead use a lighter canola or olive oil spray (I use Wegmans brand)
Instead of Whey Protein Powders
Sun Warrior Vegan Protein Powder (Classic or Warrior Blend in chocolate or vanilla) - I use the chocolate powder in my smoothies.
