{"id":2898,"date":"2022-06-25T17:52:52","date_gmt":"2022-06-25T17:52:52","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/lifesaving-foods-you-should-eat-during-an-ibs-flare-up\/"},"modified":"2026-08-03T18:24:40","modified_gmt":"2026-08-03T18:24:40","slug":"lifesaving-foods-you-should-eat-during-an-ibs-flare-up","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/lifesaving-foods-you-should-eat-during-an-ibs-flare-up\/","title":{"rendered":"Lifesaving Foods You Should Eat During An IBS Flare-Up"},"content":{"rendered":"

Midmorning, my plans narrowed to the size of a sofa and a cup of tea gone lukewarm as my belly clenched and refused to let the day continue. The little rituals that usually steady me\u2014breathing, a short walk, a snack\u2014felt useless.<\/p>\n

Over time I learned that what I eat in<\/em> those fragile hours can either fan the fire or cool it to embers. The foods below are not miracle cures, but they are practical, gentle choices that helped me ride out many hard days with fewer surprises.<\/p>\n

Disclaimer:<\/strong> This article offers general guidance, not medical advice. If you have severe symptoms, allergies, or medical concerns, please consult your healthcare provider before changing your diet.<\/p>\n

\"Lifesaving<\/p>\n

What Is An IBS Flare-Up?<\/h2>\n

An IBS (Irritable Bowel Syndrome) flare-up is when your usual bowel patterns, comfort, and energy get hijacked by sudden changes in pain, bloating, diarrhea, or constipation.<\/p>\n

For many of us, a flare-up isn\u2019t a single symptom but a cluster: discomfort, a nervous stomach, and the fatigue that follows. Food can be either a trigger or a lifeline \u2014 the difference between hours of misery and a manageable episode.<\/p>\n

Why Food Choices Matter During A Flare<\/h2>\n

When our nervous system and gut are out of sync, digestion becomes a high-effort task.<\/p>\n

Food that\u2019s easy to digest, low in irritants, and supportive of hydration and electrolytes eases the body\u2019s workload. That means simple textures, gentle fibers, calming flavors, and small, frequent portions.<\/p>\n

Below are foods that do this job well, with how<\/em> and why<\/em> they help \u2014 plus practical serving ideas so you can use them the minute you need to.<\/p>\n

Bananas<\/h2>\n

Why It Helps:<\/strong> Bananas are soft, easy to digest, and a gentle source of potassium \u2014 an important electrolyte when diarrhea or vomiting has occurred. Ripe bananas contain soluble fiber (pectin) which can normalize stool consistency.<\/p>\n

How To Use:<\/strong> Eat a half or whole ripe banana slowly. Mash it if swallowing is hard. Pair with a spoonful of plain yogurt if dairy is tolerated.<\/p>\n

Serving Tip:<\/strong> Cut into small pieces and let cool if warm food is upsetting.<\/p>\n

White Rice<\/h2>\n

Why It Helps:<\/strong> Plain white rice is bland, binding, and unlikely to irritate the gut. It provides calories without rough fibers or spices that can trigger symptoms.<\/p>\n

How To Use:<\/strong> Cook until soft. Start with a few tablespoons and sip water between bites. Combine with a little bone broth for electrolytes.<\/p>\n

Serving Tip:<\/strong> Avoid fried rice or heavy sauces during a flare. Plain and simple is the goal.<\/p>\n

Oats (Plain, Cooked)<\/h2>\n

Why It Helps:<\/strong> Cooked oats (not instant flavored packets) provide soluble fiber that can soothe both diarrhea and constipation by forming a gentle gel in the gut. They\u2019re filling and calming.<\/p>\n

How To Use:<\/strong> Make a soft porridge with water or a tolerated milk alternative. Keep it thin at first; add banana or a drizzle of maple syrup if you need flavor.<\/p>\n

Serving Tip:<\/strong> Avoid high-fiber add-ins like nuts or seeds during the worst of a flare.<\/p>\n

Bone Broth<\/h2>\n

Why It Helps:<\/strong> Bone broth is hydrating, rich in minerals, and easy to sip when solids seem impossible. It\u2019s soothing for a tender gut and helps replace electrolytes.<\/p>\n

How To Use:<\/strong> Warm (not boiling) and sip slowly. Choose low-sodium if you\u2019re watching salt; add a pinch if you need electrolytes.<\/p>\n

Serving Tip:<\/strong> Strain well to remove bits. If store-bought, pick a simple, clear variety without onion\/garlic concentrates if those trigger you.<\/p>\n

Cooked Carrots<\/h2>\n

Why It Helps:<\/strong> Cooked carrots are soft, mildly sweet, and digestible. They offer gentle fiber and glucose to stabilize energy without overworking digestion.<\/p>\n

How To Use:<\/strong> Steam or simmer until very soft. Mash if needed. A small serving alongside rice or oats works well.<\/p>\n

Serving Tip:<\/strong> Avoid raw carrots during a flare \u2014 cooking reduces roughness.<\/p>\n

Applesauce (Unsweetened)<\/h2>\n

Why It Helps:<\/strong> Unsweetened applesauce provides pectin (soluble fiber) and is gentle on the stomach. It\u2019s a small source of quick energy and less likely to trigger bloating than raw apples.<\/p>\n

How To Use:<\/strong> Eat a few tablespoons slowly. Choose plain, not chunky, varieties.<\/p>\n

Serving Tip:<\/strong> Homemade applesauce with peeled apples is best; avoid high-fructose versions.<\/p>\n

Plain Yogurt (If Tolerated)<\/h2>\n

Why It Helps:<\/strong> Plain yogurt with live cultures can help rebalance gut bacteria for some people, and it\u2019s a soft, palatable protein source. However, dairy is a trigger for many \u2014 only use if you know you tolerate it.<\/p>\n

How To Use:<\/strong> Start with a tablespoon and monitor symptoms. Choose unsweetened, whole-milk yogurt if you tolerate dairy; lactose-free options are available.<\/p>\n

Serving Tip:<\/strong> Skip granola or seeds during severe symptoms.<\/p>\n

\"Lifesaving<\/p>\n

White Toast Or Plain Crackers<\/h2>\n

Why It Helps:<\/strong> Simple carbohydrates like white toast or plain crackers are low-residue and easy to digest. They help anchor the stomach when nausea or diarrhea are present.<\/p>\n

How To Use:<\/strong> Break into small pieces and chew slowly. Pair with a bit of banana or applesauce if tolerated.<\/p>\n

Serving Tip:<\/strong> Avoid whole grain crackers during the acute phase; they can feel rough.<\/p>\n

Boiled Potatoes (Peeled)<\/h2>\n

Why It Helps:<\/strong> Potatoes are bland, filling, and contain potassium. When peeled and boiled, they\u2019re gentle on digestion and comforting.<\/p>\n

How To Use:<\/strong> Mash or dice small amounts. Keep seasoning minimal \u2014 a touch of salt is often soothing.<\/p>\n

Serving Tip:<\/strong> Skip butter-heavy toppings or fried potatoes, which can worsen symptoms.<\/p>\n

Ginger (Fresh Or Brewed)<\/h2>\n

Why It Helps:<\/strong> Ginger calms nausea and supports digestion. In small amounts, it can reduce queasiness without adding heavy flavors.<\/p>\n

How To Use:<\/strong> Brew a mild ginger tea (thin slice or 1\/2 teaspoon grated). Sip slowly. Candied or strong ginger may be too stimulating.<\/p>\n

Serving Tip:<\/strong> If ginger\u2019s spice feels harsh, dilute it more \u2014 the goal is gentle, steady sip.<\/p>\n

Peppermint (Tea Or Oil, If Tolerated)<\/h2>\n

Why It Helps:<\/strong> Peppermint relaxes muscle tension in the gut and can ease cramping. Peppermint oil can be effective, but should be used only if tolerated and not near reflux.<\/p>\n

How To Use:<\/strong> A weak peppermint tea is often enough \u2014 sip small amounts. Avoid large quantities if you have heartburn.<\/p>\n

Serving Tip:<\/strong> If peppermint oil has been prescribed before and you tolerate it, follow the clinician’s guidance.<\/p>\n

Plain Chicken (Boiled Or Poached)<\/h2>\n

Why It Helps:<\/strong> Lean white meat like poached chicken is a gentle source of protein. When simmered without heavy spices or oils, it\u2019s digestible and helps prevent fatigue from low caloric intake.<\/p>\n

How To Use:<\/strong> Shred small amounts and eat slowly. Combine with plain rice or mashed potato.<\/p>\n

Serving Tip:<\/strong> Avoid fried or heavily seasoned chicken during a flare.<\/p>\n

Lactose-Free Milk Or Milk Alternatives<\/h2>\n

Why It Helps:<\/strong> For those sensitive to lactose, lactose-free milk or suitable plant milks (oat, almond, rice \u2014 if tolerated) provide hydration and calories without gas-producing lactose.<\/p>\n

How To Use:<\/strong> Use in oatmeal, with crackers, or sip alone. Pay attention to additives like gums that can provoke symptoms for some people.<\/p>\n

Serving Tip:<\/strong> Test small amounts first \u2014 some plant milks are well tolerated, others are not.<\/p>\n

Avocado (In Small Amounts)<\/h2>\n

Why It Helps:<\/strong> Avocado provides gentle healthy fats and potassium, and its soft texture is comfortable to eat. The fat is satiating and can help keep nausea at bay.<\/p>\n

How To Use:<\/strong> Start with a teaspoon or two mashed into rice or on toast. Avoid large servings during the worst of a flare.<\/p>\n

Serving Tip:<\/strong> If fats usually trigger you, skip avocado until symptoms calm.<\/p>\n

Gelatin (Unflavored)<\/h2>\n

Why It Helps:<\/strong> Plain gelatin (made with water) can be hydrating, mildly caloric, and neutral in the gut. Its slippery texture is often easy to tolerate when solids feel like work.<\/p>\n

How To Use:<\/strong> Make with water and a touch of maple or diluted fruit juice if needed. Eat small spoonfuls at a time.<\/p>\n

Serving Tip:<\/strong> Avoid gummy candies or gelatin with lots of added sugar or artificial sweeteners (these can worsen diarrhea).<\/p>\n

Food, Benefits, And Serving Size<\/h1>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food<\/th>\nKey Benefit<\/th>\nStarter Serving<\/th>\n<\/tr>\n<\/thead>\n
Banana<\/td>\nPotassium + soluble fiber<\/td>\n1\/2 medium<\/td>\n<\/tr>\n
White Rice<\/td>\nBland, binding calories<\/td>\n1\/4\u20131\/2 cup cooked<\/td>\n<\/tr>\n
Cooked Oats<\/td>\nGentle soluble fiber<\/td>\n1\/3\u20131\/2 cup cooked<\/td>\n<\/tr>\n
Bone Broth<\/td>\nHydration + electrolytes<\/td>\n1\/2\u20131 cup sips<\/td>\n<\/tr>\n
Cooked Carrots<\/td>\nSoft fiber + glucose<\/td>\n2\u20134 tablespoons<\/td>\n<\/tr>\n
Applesauce<\/td>\nPectin, easy energy<\/td>\n2\u20134 tablespoons<\/td>\n<\/tr>\n
Plain Yogurt<\/td>\nProtein + probiotics (if tolerated)<\/td>\n1\u20132 tablespoons<\/td>\n<\/tr>\n
White Toast\/Crackers<\/td>\nLow-residue carbs<\/td>\n1\u20132 pieces<\/td>\n<\/tr>\n
Boiled Potatoes<\/td>\nPotassium + calories<\/td>\n1\/4\u20131\/2 cup<\/td>\n<\/tr>\n
Ginger Tea<\/td>\nNausea relief<\/td>\n1\/4\u20131\/2 cup sips<\/td>\n<\/tr>\n
Peppermint Tea<\/td>\nCramp relief (if no reflux)<\/td>\n1\/4\u20131\/2 cup sips<\/td>\n<\/tr>\n
Poached Chicken<\/td>\nLean protein<\/td>\n1\u20132 tablespoons shredded<\/td>\n<\/tr>\n
Lactose-Free Milk<\/td>\nHydration + calories<\/td>\n1\/4 cup<\/td>\n<\/tr>\n
Avocado<\/td>\nGentle fats + potassium<\/td>\n1\u20132 teaspoons<\/td>\n<\/tr>\n
Gelatin<\/td>\nHydration + mild calories<\/td>\n1\u20132 tablespoons<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

How To Build A Flare-Friendly Plate<\/h2>\n
    \n
  • Start Small:<\/strong> Choose one or two items from the table above. Your stomach can usually handle a small, simple plate.<\/li>\n
  • Prefer Soft Textures:<\/strong> Cooked, mashed, stewed, or pureed forms are easiest.<\/li>\n
  • Sips Before Bites:<\/strong> Take a few sips of warm water, broth, or herbal tea to settle the stomach.<\/li>\n
  • Small, Frequent Bites:<\/strong> Aim for a tablespoon every 10\u201315 minutes if you\u2019re struggling \u2014 this helps prevent nausea.<\/li>\n
  • Avoid Complexity:<\/strong> No sauces, heavy spices, fried foods, or high-fiber raw vegetables during the acute phase.<\/li>\n<\/ul>\n

    Two Gentle Recipes You Can Make In Minutes<\/h2>\n

    Recipe 1: Soothing Oat Porridge With Banana<\/h3>\n

    Why It Works:<\/strong> Soft, warming, gentle soluble fiber plus potassium from banana \u2014 stabilizing and calming.<\/p>\n

    Ingredients (Makes 1 Small Serving)<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
    Ingredient<\/th>\nAmount<\/th>\n<\/tr>\n<\/thead>\n
    Rolled Oats<\/td>\n1\/4 cup<\/td>\n<\/tr>\n
    Water<\/td>\n3\/4 cup<\/td>\n<\/tr>\n
    Ripe Banana<\/td>\n1\/2 medium, mashed<\/td>\n<\/tr>\n
    Plain Yogurt (Optional, If Tolerated)<\/td>\n1 tablespoon<\/td>\n<\/tr>\n
    Maple Syrup (Optional)<\/td>\n1\/2 teaspoon<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Method<\/strong><\/p>\n

      \n
    1. Combine oats and water in a small pot.<\/li>\n
    2. Bring to a gentle simmer; stir occasionally for 5\u20137 minutes until soft and porridge-like.<\/li>\n
    3. Remove from heat and stir in mashed banana.<\/li>\n
    4. Let cool slightly; add yogurt or maple if needed for taste.<\/li>\n
    5. Eat slowly, in small spoonfuls.<\/li>\n<\/ol>\n

      Approximate Nutrition (Per Serving)<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n
      Nutrient<\/th>\nAmount<\/th>\n<\/tr>\n<\/thead>\n
      Calories<\/td>\n~170 kcal<\/td>\n<\/tr>\n
      Carbs<\/td>\n~36 g<\/td>\n<\/tr>\n
      Protein<\/td>\n~4 g<\/td>\n<\/tr>\n
      Fat<\/td>\n~2 g<\/td>\n<\/tr>\n
      Fiber<\/td>\n~4 g<\/td>\n<\/tr>\n
      Potassium<\/td>\n~300\u2013400 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Recipe 2: Simple Poached Chicken And Rice Bowl<\/h3>\n

      Why It Works:<\/strong> Lean protein plus binding rice; hydration if you add a small cup of strained bone broth.<\/p>\n

      Ingredients (Makes 1 Small Serving)<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
      Ingredient<\/th>\nAmount<\/th>\n<\/tr>\n<\/thead>\n
      White Rice (cooked)<\/td>\n1\/4 cup<\/td>\n<\/tr>\n
      Poached Chicken Breast (shredded)<\/td>\n2 tablespoons<\/td>\n<\/tr>\n
      Bone Broth (strained)<\/td>\n1\/2 cup<\/td>\n<\/tr>\n
      Cooked Carrots (soft)<\/td>\n2 tablespoons<\/td>\n<\/tr>\n
      Salt (optional)<\/td>\nA pinch<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      Method<\/strong><\/p>\n

        \n
      1. Poach a small piece of chicken in water until cooked through (10\u201315 minutes depending on size); shred.<\/li>\n
      2. Warm rice and carrots gently.<\/li>\n
      3. Place rice in a bowl, top with shredded chicken and carrots.<\/li>\n
      4. Pour a little warm strained bone broth over the bowl to moisten.<\/li>\n
      5. Eat slowly, alternating sips of broth and small bites.<\/li>\n<\/ol>\n

        Approximate Nutrition (Per Serving)<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n
        Nutrient<\/th>\nAmount<\/th>\n<\/tr>\n<\/thead>\n
        Calories<\/td>\n~180\u2013220 kcal<\/td>\n<\/tr>\n
        Carbs<\/td>\n~25\u201330 g<\/td>\n<\/tr>\n
        Protein<\/td>\n~12\u201315 g<\/td>\n<\/tr>\n
        Fat<\/td>\n~2\u20134 g<\/td>\n<\/tr>\n
        Sodium<\/td>\nvaries by broth<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

        Foods To Avoid During An Acute Flare (Short List)<\/h2>\n
          \n
        • High-fiber raw vegetables (e.g., broccoli, cauliflower)<\/li>\n
        • Beans and lentils (gas-forming)<\/li>\n
        • Spicy foods, chili, heavy sauces<\/li>\n
        • Fried or greasy foods<\/li>\n
        • Synthetic sweeteners (sorbitol, xylitol, mannitol)<\/li>\n
        • Carbonated beverages (can increase bloating)<\/li>\n
        • Large servings of milk or dairy if lactose-intolerant<\/li>\n
        • Whole nuts and seeds (hard to digest)<\/li>\n<\/ul>\n

          Practical Tips For Eating During A Flare<\/h2>\n
            \n
          • Create A Ready Kit:<\/strong> Keep a small box with crackers, applesauce, a banana, and instant oats where you spend most time. When symptoms hit, you won\u2019t need to think.<\/li>\n
          • Use Visual Reminders:<\/strong> Tape a one-line plan to your fridge: \u201cSip broth \u2192 eat 1\u20132 tbsp rice\/oats \u2192 rest 15 min \u2192 reassess.\u201d<\/li>\n
          • Hydration Strategy:<\/strong> Small, frequent sips are better than large gulps. Try electrolyte solutions if vomiting or diarrhea is present.<\/li>\n
          • Pacing:<\/strong> Don\u2019t rush meals. The vagus nerve responds to calm chewing and slow swallowing.<\/li>\n
          • Temperature Matters:<\/strong> Some people prefer warm foods; others find cold more soothing. Listen to your own pattern and have both options ready.<\/li>\n
          • Allergy Awareness:<\/strong> If you have food allergies, treat the list as a template and substitute safely.<\/li>\n<\/ul>\n

            When To Call The Doctor About Food-Related Symptoms<\/h2>\n
              \n
            • If you can\u2019t keep any fluids down for 24 hours.<\/li>\n
            • If you have severe abdominal pain not eased by resting or gentle measures.<\/li>\n
            • If you experience signs of dehydration (very dark urine, dizziness).<\/li>\n
            • If symptoms change suddenly in character (fever, blood in stool).<\/li>\n
            • If you\u2019re unsure whether a food is causing the problem and symptoms persist.<\/li>\n<\/ul>\n

              How To Reintroduce Regular Foods After A Flare<\/h2>\n
                \n
              • Wait Until Calm:<\/strong> Only try reintroductions when your baseline is back and you can tolerate small portions.<\/li>\n
              • One New Food At A Time:<\/strong> Allow 48\u201372 hours between new foods to spot reactions.<\/li>\n
              • Keep A Simple Log:<\/strong> Note food, time, portion, and symptoms. This data is invaluable.<\/li>\n
              • Start With Gentle Proteins and Cooked Veg:<\/strong> Then gradually add more complex textures and fibers.<\/li>\n<\/ul>\n

                Frequently Asked Questions<\/h2>\n

                Can I Use Probiotics During A Flare?<\/h3>\n

                Probiotics can help some people but can cause gas in others. If you\u2019ve used a specific preparation before and tolerated it, a small dose might help. If you\u2019re trying probiotics for the first time, wait until the worst of the flare has passed.<\/p>\n

                Are Bananas Always Safe?<\/h3>\n

                Ripe bananas are generally gentle thanks to soluble fiber. But if you have chronic constipation, monitor portions; unripe bananas have more resistant starch which can be harder to digest.<\/p>\n

                What About Low-FODMAP Options?<\/h3>\n

                Many foods listed here are low-FODMAP in small portions (white rice, bananas, potatoes, plain oats). If you\u2019re on a low-FODMAP plan, use portion guidance and a specialist dietitian for reintroduction.<\/p>\n

                Is Coffee Out Forever?<\/h3>\n

                During a flare, caffeine often worsens symptoms. Once comfortable, try small, low-acid coffee or a half-cup test and monitor. Some people find decaf better during recovery.<\/p>\n

                Should I Stop All Fiber?<\/h3>\n

                No. Soluble fibers (oats, banana, applesauce) can be soothing. Avoid high insoluble fibers (raw bran, seeds) until you\u2019re stable.<\/p>\n

                Can I Eat Fat During A Flare?<\/h3>\n

                High fat meals can slow digestion and worsen symptoms for many. Small amounts of gentle fats (avocado teaspoons) are okay for some; large fatty meals are best avoided.<\/p>\n

                Is Fasting Helpful?<\/h3>\n

                Short, gentle fasting (sips of broth, small amounts of gelatine) can rest the gut. Extended fasting is not advised without medical supervision.<\/p>\n

                Emotional And Practical Scripts For Others<\/h2>\n

                When you need help from family, friends, or medical staff, scripts reduce the mental load. Keep these as short notes in your phone.<\/p>\n

                For A Friend\/Neighbor:<\/strong> \u201cHi\u2014can you come now? I can\u2019t keep food down, and I\u2019m dizzy. I\u2019m at [address].\u201d<\/p>\n

                For A Clinic:<\/strong> \u201cI have IBS and I\u2019m experiencing severe bloating and repeated diarrhea for [X] hours. What should I try before coming in?\u201d<\/p>\n

                For Yourself (Calm Statement):<\/strong> \u201cSmall sips first. One spoonful every 10 minutes. I will rest and reassess.\u201d<\/p>\n

                Long-Term Strategies To Reduce Flare Frequency<\/h2>\n
                  \n
                • Regular Meal Timing:<\/strong> Avoid long gaps and large meals.<\/li>\n
                • Sleep Hygiene:<\/strong> Poor sleep increases flare risk.<\/li>\n
                • Stress Tools:<\/strong> Breathing, short walks, and grounding help; stress is a common trigger.<\/li>\n
                • Hydration & Electrolytes:<\/strong> Small, steady intake beats chugging.<\/li>\n
                • Medication Review:<\/strong> Periodically review meds with your clinician \u2014 new prescriptions can change gut tolerance.<\/li>\n<\/ul>\n

                  Final Checklist: Quick Actions During A Flare (Numbered)<\/h2>\n
                    \n
                  1. Pause \u2014 sit or lie down in a safe spot.<\/li>\n
                  2. Sip warm water or bone broth (small sips).<\/li>\n
                  3. Choose one gentle food from the list (banana, rice, applesauce, or oats).<\/li>\n
                  4. Eat tiny, frequent bites \u2014 1\u20132 tablespoons every 10\u201315 minutes.<\/li>\n
                  5. Use ginger or peppermint tea for nausea\/cramping if you tolerate them.<\/li>\n
                  6. Avoid high-fiber raw foods, fried foods, and sweeteners.<\/li>\n
                  7. Monitor symptoms \u2014 call your provider if severe or worsening.<\/li>\n<\/ol>\n

                    Closing Thought<\/h2>\n

                    A flare-up is frightening and exhausting, but small choices can change the arc of the episode. Think of these foods as tools\u2014simple, available, and designed to reduce the work your body has to do.<\/p>\n

                    Keep a small kit, pre-write a one-line plan, and remember that the goal during the acute phase is not a perfect meal; it\u2019s steadying the body and mind so you can recover.<\/p>\n

                    We can\u2019t always stop the flare, but with a few calm strategies and some gentle foods in reach, we can get through it one small bite at a time.<\/p>\n","protected":false},"excerpt":{"rendered":"

                    Midmorning, my plans narrowed to the size of a sofa and a cup of tea gone lukewarm as my belly clenched and refused to let the day continue. The little rituals that usually steady me\u2014breathing, a short walk, a snack\u2014felt useless. Over time I learned that what I eat in those fragile hours can either…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[],"class_list":["post-2898","post","type-post","status-publish","format-standard","hentry","category-chronic-pain"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/2898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=2898"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/2898\/revisions"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=2898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=2898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=2898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}