Hydrating with Taste

Whether you have constipation-predominant irritable bowel syndrome (IBS-D) or suffer from IBS with diarrhea, drinking enough fluids is essential to improving bowel health and function. But not all fluids are the same.

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Coffee and alcoholic beverages can irritate the digestive tract and trigger or exacerbate symptoms of IBS. Colas and carbonated beverages can further contribute to gas and bloating. Fruit juices are rich in fructose, a monosaccharide (the "M" in FODMAPs) that can cause digestive problems, even for people who aren't fructose intolerant.

The best natural hydrator is water -- it's quenching and exactly what your thirsty body is craving. Clear herbal teas, especially peppermint, ginger, and fennel, can be beneficial for many people IBS, as they are soothing to the digestive tract and also have helpful carminative effects. 

​But what if you're craving something special that's simple, light, and cooling to help you chill out on a hot (or simply stressful) day? You could certainly brew and chill herbal tea and keep a cold stash in the fridge so it's ready to go at any time -- that's always a great choice. Infused water is another terrific option. Here are a few refreshing recipes you can enjoy that will slake your thirst and delight your senses without upsetting your tender tummy.

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Fruit Aguas Fresca
Makes 2 cups (1 to 2 servings)

1 cup coarsely chopped cantaloupe, pineapple, or hulled strawberries
1 cup water
1 tablespoon freshly squeezed lime juice
1 teaspoon unbleached cane sugar or pure maple syrup (optional)

Put all the ingredients in a high-powered blender and process until smooth. Strain if desired or if not using a high-powered blender. Pour over ice. Serve immediately.

Cucumber Aguas Fresca
Makes 2 cups (1 to 2 servings)

1 cup peeled, seeded, and coarsely chopped cucumber
1 cup water
1 tablespoon freshly squeezed lime juice
1 teaspoon unbleached cane sugar or pure maple syrup
2 fresh mint leaves (optional)

Put all the ingredients in a high-powered blender and process until smooth. Strain if desired or if not using a high-powered blender. Pour over ice. Serve immediately.

Fruit-Infused Water
Makes 6 to 8 cups

Citrus-Cucumber-Mint Water
1 large orange (with rind), cut into eighths
1/2 lemon (with rind), sliced
1/2 cucumber, sliced
15 leaves fresh mint

Put all the ingredients in a pitcher or half-gallon mason jar. Squeeze a couple of the orange wedges and scrunch or muddle the mint to intensify its flavor. Refrigerate for 2 to 24 hours to let the water infuse. Serve cold.

Strawberry-Basil Water
1 cup strawberries, hulled and quartered
½ lemon (with rind), sliced
15 leaves fresh basil

Put all the ingredients in a pitcher or half-gallon mason jar. Scrunch or muddle the basil to intensify its flavor. Refrigerate for 2 to 24 hours to let the water infuse. Serve cold.

Orange-Blueberry Water
2 mandarin oranges (with rind), cut into wedges
1/2 cup blueberries

Put all the ingredients in a pitcher or half-gallon mason jar. Squeeze a couple of the orange wedges to intensify the flavor. Refrigerate for 2 to 24 hours to let the water infuse. Serve cold.

Grape-Orange Water
1 cup grapes, halved
1 orange (with rind), thinly sliced

Put all the ingredients in a pitcher or half-gallon mason jar. Refrigerate for 2 to 24 hours to let the water infuse. Serve cold.

Pineapple-Basil Water
1-1/2 cups pineapple chunks
15 leaves fresh basil

Put all the ingredients in a pitcher or half-gallon mason jar. Scrunch or muddle the basil to intensify its flavor. Refrigerate for 2 to 24 hours to let the water infuse. Serve cold.

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I love hearing from you! Please share your own favorite cold beverages in the comment section below!