IBS-Friendly Recipes: Nourishing Meals for a Happy Gut

Managing irritable bowel syndrome (IBS) can feel overwhelming, but choosing the right foods can help you enjoy meals without the worry of triggering symptoms.

 

Our IBS-friendly recipes focus on gentle ingredients that support digestive comfort and are crafted with the Low FODMAP approach, which reduces common IBS triggers.

 

These recipes include lean proteins, low-FODMAP vegetables, and healthy fats to provide satisfying, nutritious options for every meal.

 

Avoiding high-FODMAP ingredients—such as garlic, onions, and certain dairy products—helps minimize bloating, gas, and other uncomfortable symptoms.

 

Our recipes are designed to be simple yet flavorful, making it easy to stick to a diet that supports your digestive health.

Browse our IBS-friendly recipes and discover delicious, soothing meals tailored to help you manage symptoms and enjoy a balanced diet.

Lemon Herb Quinoa with Grilled Zucchini and Salmon

This IBS-friendly meal combines protein-rich salmon with easy-to-digest quinoa and zucchini, a low-FODMAP vegetable, to create a satisfying, nutritious plate. Salmon provides anti-inflammatory omega-3 fats, while quinoa is high in fiber but gentle on the stomach. The herbs and lemon bring flavor without the need for IBS triggers like garlic or onions, making this dish both tasty and gut-friendly.

Ingredients

  • 150g salmon fillet
  • 80g quinoa
  • 200ml water
  • 100g zucchini, sliced
  • 1 tbsp olive oil (divided)
  • 1 tsp fresh rosemary, chopped
  • 1 tsp fresh thyme, chopped
  • ½ tsp lemon zest
  • Salt and pepper to taste

Cooking Instructions

  1. Cook the Quinoa: Rinse quinoa thoroughly. In a saucepan, bring water to a boil, add quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until water is absorbed. Fluff with a fork and set aside.

  2. Prepare the Salmon: Rub the salmon fillet with half of the olive oil, salt, and pepper. Sprinkle rosemary and thyme on top.

  3. Grill the Salmon and Zucchini: Heat a grill pan over medium heat and add remaining olive oil. Grill zucchini slices for about 2-3 minutes per side until tender. Set aside. Place the salmon in the pan, skin-side down, and cook for 4-5 minutes per side, or until cooked through.

  4. Assemble: Serve grilled salmon over a bed of quinoa, topped with grilled zucchini and a sprinkle of lemon zest for added freshness.

Low-FODMAP Ginger Shrimp Stir-Fry with Rice Noodles

This stir-fry is packed with protein from shrimp and features vibrant Low-FODMAP vegetables like bok choy and carrots. Ginger adds a zesty kick while soothing the digestive tract, and rice noodles are gentle on the stomach. This recipe is light, refreshing, and packed with flavor. The rice noodles and shrimp provide satiety, while the veggies and ginger create a perfect balance for a Low-FODMAP meal that’s easy on digestion.

 

Ingredients

For the Stir-Fry:

  • 200g shrimp (peeled and deveined)
  • 1 tbsp sesame oil
  • 1 medium carrot (thinly sliced into matchsticks)
  • 1 small bok choy (sliced)
  • 1 red bell pepper (thinly sliced)
  • 1 tbsp ginger (grated)
  • 2 tbsp garlic-infused olive oil
  • 1 tbsp low-sodium soy sauce or tamari (Low-FODMAP certified)
  • 1 tsp rice vinegar
  • 1/2 tsp sesame seeds (optional garnish)
  • For the Rice Noodles:
    • 150g rice noodles
    • 1 tsp sesame oil (to prevent sticking)

Cooking Instructions

  1. Cook the Rice Noodles

    • Cook rice noodles according to package instructions. Drain and toss with 1 tsp sesame oil to prevent sticking. Set aside.

  2. Prepare the Stir-Fry

    • Heat sesame oil and garlic-infused olive oil in a large skillet or wok over medium-high heat.
    • Add shrimp and stir-fry for 2-3 minutes until pink and cooked through. Remove and set aside.
    • In the same skillet, add the carrots, bok choy, and red bell pepper. Stir-fry for 3-4 minutes until slightly tender but still crisp.

  3. Combine Ingredients

    • Return the shrimp to the skillet and stir in the ginger, soy sauce, and rice vinegar. Toss to coat evenly.
    • Add the cooked rice noodles and stir gently to combine.

  4. Garnish and Serve

    • Transfer to plates or bowls, garnish with sesame seeds if desired, and serve immediately.

Low-FODMAP Grilled Herb-Marinated Pork Chops with Mashed Parsnips

This hearty and flavorful dish pairs tender grilled pork chops with creamy mashed parsnips, offering a Low-FODMAP alternative to traditional mashed potatoes. The dish is rich in protein and Low-FODMAP-friendly herbs, making it perfect for those managing IBS symptoms.

Ingredients:
For the Pork Chops:

  • 4 pork chops (bone-in or boneless)
  • 2 tbsp olive oil
  • 1 tbsp fresh thyme leaves
  • 1 tbsp fresh rosemary, chopped
  • 1 tsp Dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Juice of 1/2 lemon

For the Mashed Parsnips:

  • 500g parsnips, peeled and chopped
  • 2 tbsp unsalted butter (or Low-FODMAP alternative)
  • 1/2 cup lactose-free milk
  • 1/2 tsp salt
  • 1/4 tsp nutmeg (optional)

Instructions:

  1. Marinate the Pork Chops:

    • In a small bowl, whisk together olive oil, thyme, rosemary, Dijon mustard, salt, pepper, and lemon juice.
    • Rub the mixture over the pork chops, ensuring even coating. Let marinate in the fridge for at least 30 minutes.

  2. Prepare the Mashed Parsnips:

    • Boil the parsnips in a large pot of salted water for 15-20 minutes, or until tender.
    • Drain and transfer to a bowl. Mash with butter, lactose-free milk, salt, and optional nutmeg until creamy. Adjust seasoning to taste.

  3. Grill the Pork Chops:

    • Preheat a grill or grill pan over medium heat.
    • Cook the pork chops for 4-5 minutes per side, or until they reach an internal temperature of 63°C (145°F). Let rest for 5 minutes before serving.

  4. Serve:

    • Plate the pork chops alongside a generous scoop of mashed parsnips. Garnish with a sprig of rosemary or thyme for presentation.

Low-FODMAP Roasted Vegetable and Quinoa Bowl

This vegetarian Low-FODMAP recipe combines nutrient-dense roasted vegetables with protein-packed quinoa. It’s an easy-to-digest, gut-friendly dish perfect for IBS sufferers, offering a satisfying and flavorful meal without compromising digestive comfort.

Ingredients

  • 1 medium zucchini, sliced (200 g)
  • 1 red bell pepper, diced (150 g)
  • 1 cup cherry tomatoes (150 g)
  • 1 medium eggplant, diced (optional, if tolerated, 250 g)
  • 2 tablespoons olive oil (30 ml)
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 cup cooked quinoa (185 g)
  • 1/4 cup crumbled feta cheese (optional, for added flavor)
  • A handful of fresh parsley, chopped
  • 1 tablespoon lemon juice (15 ml)

Instructions

  1. Preheat oven: Preheat the oven to 200°C (390°F) and line a baking sheet with parchment paper.
  2. Prepare vegetables: In a large bowl, toss zucchini, bell pepper, cherry tomatoes, and eggplant (if using) with olive oil, smoked paprika, oregano, salt, and pepper.
  3. Roast vegetables: Spread the seasoned vegetables evenly on the prepared baking sheet. Roast for 20-25 minutes or until tender and lightly caramelized.
  4. Cook quinoa: While the vegetables are roasting, prepare the quinoa according to package instructions. Let it cool slightly before serving.
  5. Assemble the bowl: Divide cooked quinoa into bowls, top with roasted vegetables, and sprinkle with crumbled feta (optional).
  6. Finish: Drizzle lemon juice over the dish, garnish with fresh parsley, and serve warm.

Sweet Potato Egg Boats: A Low-FODMAP Delight

This simple and delicious recipe pairs the creamy sweetness of roasted sweet potatoes with the savory richness of baked eggs. Perfect for a hearty breakfast or a satisfying snack, this dish is IBS-friendly and can be customized with bacon bits or cheese for added flavor.

Ingredients

  • Sweet potatoes: 2 large (about 400g)
  • Eggs: 4 medium
  • Olive oil: 2 tablespoons
  • Salt: To taste
  • Black pepper: To taste
  • Optional toppings:
    • Bacon bits: 2 tablespoons (ensure they are IBS-friendly and low in preservatives)
    • Cheese (e.g., cheddar or lactose-free cheese): 50g, grated

Instructions

  1. Prepare the sweet potatoes:

    • Preheat your oven to 200°C (400°F).
    • Wash and dry the sweet potatoes, then cut them into thick slices, about 2.5 cm (1 inch) thick.
    • Arrange the slices on a baking tray lined with parchment paper.
    • Drizzle olive oil over the slices, and sprinkle with salt and pepper.

  2. Roast the sweet potatoes:

    • Bake in the preheated oven for 20–25 minutes or until the slices are tender.

  3. Prepare the egg holes:

    • Remove the tray from the oven and carefully scoop out a small hole in the center of each slice. Be sure not to go all the way through.

  4. Add the eggs:

    • Crack an egg into each hole. Sprinkle a little salt on the eggs for seasoning.

  5. Bake the egg boats:

    • Return the tray to the oven and bake for another 10–12 minutes, or until the eggs are cooked to your preferred consistency.

  6. Add optional toppings:

    • Sprinkle cooked bacon bits or grated cheese on top of the egg boats during the last 2 minutes of cooking for extra flavor.

  7. Serve and enjoy:

    • Remove the sweet potato egg boats from the oven and serve warm.

Sweet Potato Hash with Eggs and Spinach (Low-FODMAP)

This dish combines the gut-soothing properties of sweet potatoes with the protein of eggs and the nutrient-rich spinach. It’s simple, Low-FODMAP, and packed with flavor.

 Ingredients:

  • Sweet potatoes (peeled and diced) – 300g
  • Spinach (fresh or baby spinach) – 100g
  • Eggs – 2 large
  • Olive oil – 2 tbsp
  • Paprika – 1/2 tsp
  • Salt and pepper – to taste
  • Optional: Bacon bits (ensure Low-FODMAP) or shredded lactose-free cheese – 30g

Instructions:

  1. Preheat oven: Set your oven to 200°C (390°F).
  2. Roast sweet potatoes:
    • Spread the diced sweet potatoes on a baking tray.
    • Drizzle with 1 tbsp olive oil, sprinkle with paprika, salt, and pepper.
    • Roast for 20 minutes or until soft and lightly crispy.
  3. Prepare spinach:
    • Heat 1 tbsp olive oil in a skillet over medium heat.
    • Add the spinach and cook until wilted. Set aside.
  4. Assemble hash:
    • Once sweet potatoes are roasted, layer them in an ovenproof skillet or baking dish.
    • Add the sautéed spinach evenly over the top.
  5. Add eggs:
    • Create two small wells in the hash mixture.
    • Crack an egg into each well.
  6. Bake:
    • Place the skillet back into the oven and bake until eggs are set (around 8–10 minutes, depending on how runny you like your yolks).
  7. Optional toppings: Sprinkle bacon bits or shredded cheese over the top during the last few minutes of baking.
  8. Serve: Garnish with a pinch of black pepper and serve warm.

Recipe: Lemon Herb Cod with Zucchini Noodles

This light and flavorful dish pairs tender cod fillets with zesty lemon and fresh herbs, served over zucchini noodles for a Low-FODMAP, IBS-friendly meal. It’s nutrient-dense, easy to digest, and perfect for a healthy dinner option.

Ingredients:

  • 2 cod fillets (200g each)
  • 2 medium zucchinis, spiralized into noodles
  • 2 tbsp olive oil
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp fresh dill, chopped
  • 1 lemon (zest and juice)
  • 1 tsp garlic-infused oil
  • 1/2 tsp paprika
  • Salt and pepper to taste
  • Optional garnish: cherry tomatoes (halved)

Instructions:

  1. Prepare the Cod:

    • Preheat the oven to 180°C (350°F).
    • Place the cod fillets on a baking sheet lined with parchment paper.
    • Drizzle with 1 tbsp olive oil and season with salt, pepper, paprika, and half of the lemon zest.
    • Bake for 12–15 minutes, or until the cod flakes easily with a fork.

  2. Cook the Zucchini Noodles:

    • Heat 1 tbsp olive oil and the garlic-infused oil in a large skillet over medium heat.
    • Add the zucchini noodles and sauté for 2–3 minutes until slightly softened. Season with salt and pepper.

  3. Assemble the Dish:

    • Plate the zucchini noodles and top with the baked cod fillet.
    • Drizzle lemon juice over the fish and noodles.
    • Garnish with fresh parsley, dill, and remaining lemon zest.
    • Optionally, add a few halved cherry tomatoes for a pop of color.

  4. Serve and Enjoy:

    • Serve immediately and enjoy this flavorful, IBS-friendly seafood dish!

Garlic Butter Shrimp with Low-FODMAP Quinoa

Shrimp is an excellent low-FODMAP protein source, and combining it with light quinoa and fresh vegetables creates a gut-friendly dish. The garlic-infused butter provides flavor without high FODMAP content, as whole garlic is removed after cooking.

Ingredients (Serves 2):

  • 200g shrimp, peeled and deveined
  • 1 cup (185g) cooked quinoa
  • 2 tbsp garlic-infused olive oil
  • 30g butter (lactose-free if needed)
  • 1 medium zucchini, diced (approx. 150g)
  • 1 medium red bell pepper, diced (approx. 120g)
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp lemon juice
  • ½ tsp paprika
  • Salt and pepper to taste

Instructions:

  1. Cook Quinoa: Prepare quinoa according to package instructions. Set aside.
  2. Sauté Vegetables: Heat 1 tbsp garlic-infused olive oil in a large skillet over medium heat. Add zucchini and bell pepper. Cook until tender (5-7 minutes). Set aside.
  3. Prepare Shrimp: In the same skillet, melt butter and remaining garlic-infused olive oil. Add shrimp, paprika, salt, and pepper. Sauté for 2-3 minutes per side until pink and cooked through.
  4. Combine: Add the cooked quinoa and sautéed vegetables to the skillet with shrimp. Stir to combine.
  5. Finish: Drizzle lemon juice over the dish and garnish with fresh parsley.
  6. Serve: Plate the shrimp quinoa mix and enjoy warm.

Beef Stir-Fry with Bok Choy and Ginger (Low-FODMAP)

This beef stir-fry is tailored for IBS-friendly diets, avoiding high-FODMAP ingredients while still being flavorful and satisfying. Lean beef provides high-quality protein, bok choy offers a low-FODMAP vegetable option, and ginger helps soothe digestive discomfort.

Ingredients:

  • 300g lean beef strips (sirloin or flank steak)
  • 2 tbsp sesame oil
  • 1 tbsp low-sodium soy sauce or tamari
  • 1 tbsp rice vinegar
  • 1 tbsp fresh ginger, grated
  • 1 cup bok choy, chopped
  • 1 red bell pepper, sliced thinly
  • 2 cups cooked white rice (low-FODMAP)
  • 1 tsp sesame seeds (optional garnish)
  • Salt and pepper to taste

Instructions:

  1. Prepare the Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, and grated ginger. Set aside.

  2. Cook the Beef: Heat 1 tbsp sesame oil in a large skillet or wok over medium-high heat. Add the beef strips, season with salt and pepper, and stir-fry for 3-4 minutes until browned. Remove and set aside.

  3. Stir-Fry the Vegetables: In the same skillet, add the remaining sesame oil. Add the bok choy and red bell pepper. Stir-fry for 3-4 minutes until tender-crisp.

  4. Combine: Return the beef to the skillet and pour in the prepared sauce. Stir to coat everything evenly and cook for another 1-2 minutes.

  5. Serve: Plate the stir-fry over a bed of white rice. Garnish with sesame seeds if desired.

Notes:

  • You can swap bok choy with zucchini or green beans for variety.
  • Ensure soy sauce is gluten-free for a fully IBS-safe dish.
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