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The Water Closet

Soothing Vegan Noodle Soup for IBS or Migraines

12/20/2018

5 Comments

 
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I'm one of those unfortunate people who suffer from both IBS and migraine headaches. Although they are two different disorders, they have a lot of features in common, including enhanced sensitivity to pain, so it's not surprising that these two conditions often go hand in hand.

A study released from the American Academy of Neurology provides some compelling insights into the connection between IBS and migraine headaches, including the possibility of a powerful genetic component in both disorders. One link is serotonin, a neurotransmitter found in the gastrointestinal tract and nervous system that affects brain cells and influences mood, appetite, sleep habits, memory, learning, temperature regulation, and sex drive.

People who have low serotonin levels are more likely to suffer from migraine headaches, chronic headaches, chronic pain, insomnia, and depression. One theory is that serotonin causes the blood vessels in the head to contract, which results in the unbearable throbbing pain associated with migraine headaches. Since serotonin is a chemical associated with human emotion, it follows that emotionally intense experiences, such as stress, exercise, hunger, and fatigue, may trigger a migraine headache. Not surprisingly, these same occurrences can also trigger IBS symptoms, such as abdominal pain, bloating, gas, and diarrhea or constipation.

Whether you're in the throes of an IBS flare-up, the postdrome phase of a migraine headache, or simply want to enjoy something soothing before, during, or after a painful episode, it's helpful to increase fluid intake and eat food that is soothing and light. This noodle soup fits the bill and is free of nearly all food-related triggers, including FODMAPs, soy, gluten, yeast, and nuts, making it ideal for people who suffer from IBS, migraines, or both. A big plus is that it uses common ingredients that you can store in your pantry, so you can prepare it at a moment's notice. It takes mere minutes to pull together and cook, so you can quickly have something hot and comforting right when you need it most. It also contains spices that are soothing to the digestive tract and can help reduce pain. Season it to your taste by adding more or less of the spices listed, and add more or fewer noodles as desired. ​
Soothing Vegan Noodle Soup for IBS or Migraines
Makes 1 serving
INGREDIENTS
  • 2 cups water
  • 1 tsp dried parsley flakes or 2 tsp chopped fresh parsley
  • 1/4 to 1/2 tsp garlic-infused olive oil or extra-virgin olive oil
  • 1/4 tsp toasted sesame oil (optional)
  • Pinch ground turmeric
  • Pinch ground black pepper
  • Pinch ground ginger
  • Pinch dried mustard
  • Pinch cayenne
  • Pinch paprika
  • Sea salt
  • 1/2 to 1 serving (based on package label) thin rice noodles (such as pad thai noodles, thin rice spaghetti, or maifun noodles) broken into 1- or 2-inch pieces
​DIRECTIONS
  1. Put the water, olive oil, optional sesame oil, parsley, turmeric, black pepper, ginger, dried mustard, cayenne, and paprika in a small saucepan. Season with salt to taste.
  2. Bring to a simmer over medium heat and simmer gently, stirring occasionally, for 10 minutes.
  3. Add the rice noodles, stir, and simmer, stirring frequently, until tender. Alternatively, add the noodles, remove from the heat, cover, and let rest until the noodles are tender. Reheat if desired.
Variation: For a heartier soup, add 1/4 to 1/2 cup of pre-cooked sliced or chopped carrots and/or canned chickpeas (well rinsed) when adding the noodles.
*****
​I love hearing from you! Do you suffer from migraines as well as IBS? Please share your thoughts in the comment section below.
5 Comments
Ali
1/19/2019 10:03:28 pm

Ugh, yes. I have both and for me there seems to be a hormonal component, my IBS flares and I almost always get a migraine the week before my cycle starts. Part of me hopes this means I will “grow out of” both in the next 5-10 years as I approach 50, but I know there are no guarantees and I don’t want to live for the future instead of the present, either. Thanks for your book and your blog, they help me feel less alone.

Reply
Andrea Z.
4/25/2019 10:33:26 pm

I have both migraines and IBS, too. I've had both since I was in my early teens and now I'm in my early 50s, so it's been a long time living with these two conditions. I've gone on and off coffee more times than I can count but still get migraines either way. I've been a vegan for about 18 years and really love your Vegan Vittles and Uncheese cookbooks, which were two of the first vegan cookbooks I acquired after going vegan. I bought your IBS book and found the material helpful but can't make many of the recipes because they either have oil in them (which I also don't eat) or sugar (or maple syrup), or nuts (which I try to avoid), so I'm trying to find substitutes for those products. My most pressing questions is I have so many questions for you, but my biggest one is what can I use to sweeten recipes when I don't eat sugar or sugar products and usually use dates, which are high in FODMAPS? Thanks so much for all you do for the vegan IBS community.

Reply
Jo Stepaniak
1/28/2020 09:13:27 am

Hi, Andrea. Thank you for your comment! If you can have maple syrup, that would be an excellent option. Otherwise, stevia should work for you. You will have to experiment with the type (powder or liquid) and amount (start with the tiniest amount possible, as it's very sweet).

Reply
Janis
5/16/2019 02:31:51 pm

Thank you for this recipe! I tried it today, in the throes of a migraine, and it was delicious and well-tolerated by my upset stomach. I did add in a splash of tamari and a squeeze of lime juice to get the flavors right where I wanted them. I've suffered from migraines for 25 years and IBS for 2, and your website is a wonderful resource. I ordered your cookbook the other day and I'm very excited to give some of the recipes a try. Please keep sharing your wonderful ideas!

Reply
Jo Stepaniak
1/28/2020 09:10:16 am

Thanks so much, Janis. I'm so glad you are enjoying the recipe and have been tweaking it to your taste.

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    Vegan author Jo Stepaniak, MSEd, has endured IBS for decades. She understands firsthand the challenges of living with dietary restrictions as well as chronic pain and illness.
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