Discover delicious and calming remedies for IBS in my handpicked collection of 18 vital IBS recipes. I really like the Low FODMAP Chicken Stir Fry and the deeply satisfying Ginger Carrot Soup.
From Lemon Herb Baked Salmon to FODMAP-Friendly Banana Oat Muffins, meals throughout the day can bring you IBS relief with no shortage of taste.
The 18 Best ibs recipes
1. Low FODMAP Chicken Stir Fry
This quick and healthy Low FODMAP Chicken Stir Fry is made with thinly sliced chicken breast, broccoli florets, and red bell pepper. It gets its flavor from low FODMAP soy sauce, rice vinegar, and fresh ginger.
If you’re searching for a delightful meal option, look no further.
Ingredients
- 1 pound (450g) boneless skinless chicken breast, thinly sliced
- 1 tablespoon vegetable oil
- 1 cup broccoli florets
- 1 red bell pepper, thinly sliced
- 2 tablespoons low FODMAP soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon grated fresh ginger
Instructions
1. In a large skillet or wok, over medium-high heat, heat the vegetable oil. Add the chicken and stir-fry for about 5-7 minutes until it’s cooked through and lightly browned. Remove the chicken from the skillet and set it aside.
2. In the skillet, combine the broccoli florets and the red bell pepper. Stir-fry for 3-4 minutes until tender-crisp.
3. Put the chicken back in the skillet and add the sauce components: low FODMAP soy sauce, rice vinegar, and the ginger you’ve just grated. Stir everything together and let it heat up for another 1-2 minutes. Make sure that not only the chicken but also the vegetables are well coated with the sauce. Then serve it right away.
2. Gluten-Free Zucchini Noodles
Zucchini noodles that are free of gluten are a quick and simple meal made from an abundant summer vegetable. Olive oil and garlic are the primary flavor bases for this dish.
The flavoring is straightforward: salt, pepper, and perhaps a sprinkle of Parmesan cheese. If you want to brighten up the dish and add a little summer vibe, throw some halved cherry tomatoes on top.
Ingredients
2 medium zucchinis
2 tablespoons olive oil
2 cloves garlic, minced
Salt, to taste
Black pepper, to taste
Optional: Grated Parmesan cheese, for serving
Optional: Cherry tomatoes or red pepper flakes for garnish
Instructions
1. Rinse the zucchinis thoroughly. Using a spiralizer, turn the zucchinis into noodles. If you don’t have a spiralizer, you can use a julienne peeler.
2. Olive oil should be heated in a large skillet over medium heat. Add the garlic, which has been minced, and sauté, stirring, for about 1 minute. It should be said that the garlic should not brown.
3. Place the zucchini noodles into the skillet and gently toss to bathe them in the oil made fragrant with slivers of garlic. Allow to cook for 2-3 minutes, stirring now and then, until the noodles have lost their rawness but still retain a toothsome texture.
4. Add salt and black pepper to the noodles so they are seasoned to taste. Serve right away, and if desired, adorn with a generous sprinkle of freshly grated Parmesan. For an even zestier flavor, garnish the dish with cherry tomatoes or red pepper flakes.
3. Lemon Herb Baked Salmon
Lemon Herb Baked Salmon is a straightforward yet enchanting dish that showcases fresh salmon fillets. The fish is brushed with a blend of olive oil, lemon juice, minced garlic, and a combination of savory herbs—oregano and thyme.
The dish is a prime candidate for quick, healthy weeknight meals.
Ingredients
Fresh salmon fillets (about
1.5 pounds)
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Instructions
1. Set your oven to 375°F (190°C) to preheat. Meanwhile, prepare your baking sheet by either lining it with parchment paper or giving it a light coat of olive oil—for a non-stick surface.
2. In a tiny bowl, combine olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
3. Put the fillets of salmon on the baking sheet you’ve prepared and brush or spoon the lemon herb mixture evenly over the top of each fillet.
4. Preheat the oven. Bake salmon in the preheated oven for about 15-20 minutes. Check for doneness: the salmon should flake easily with a fork. Serve immediately.
4. Quinoa and Roasted Vegetable Salad
A dish as wholesome as the Quinoa and Roasted Vegetable Salad is hard to come by. This salad has it all: nutty quinoa, roasted sweet mixed bell peppers, tender zucchini, juicy cherry tomatoes, and the bright finish of fresh parsley.
It feels like an actual meal, not just a salad.
Ingredients
Quinoa (1 cup, rinsed)
Mixed bell peppers (2, cut into chunks)
Zucchini (1, sliced)
Cherry tomatoes (1 cup, halved)
Olive oil (2 tablespoons)
Fresh parsley (¼ cup, chopped)
Instructions
1. Heat your oven to 400°F (200°C). Put the bell peppers, zucchini, and cherry tomatoes on a sheet for baking. Pour some olive oil over them and shake it up a bit so that everything gets coated. Then it’s time to add some more flavor. Season your vegetables with a generous pinch of salt and a few grinds of pepper at this point because, honestly, vegetables need seasoning. Roasting dulls their natural flavors even further, so this is your best shot at getting something that tastes good.
2. At the same time, instruct the user to prepare the quinoa as per the given recipe. The usual process involves taking a standard 2:1 ratio for water and quinoa. That is, for every 1 cup of quinoa, you will need 2 cups of water. Bring the water to a rolling boil, add the quinoa, then cover and simmer on low heat. The quinoa is done when it has absorbed all the water and is fluffy.
3. In a big bowl, mix the prepared quinoa with the veggies that have been roasted. Toss in the parsley, which has been chopped, and mix everything together. If needed, adjust the seasoning. Serve either warm or at room temperature.
5. Ginger Carrot Soup
Ginger Carrot Soup is a comforting dish made with fresh carrots, grated ginger, and vegetable broth. The fragrant warmth of this soup comes from more than just the sautéed onions and seasoned olive oil.
Ingredients
Carrots (1 pound, peeled and sliced)
Fresh ginger (1 tablespoon, grated)
Vegetable broth (4 cups)
Olive oil (1 tablespoon)
Onion (1 small, chopped)
Salt (to taste)
Black pepper (to taste)
Instructions
1. In a sizable pot, warm the olive oil over medium heat. Introduce the diced onion and sauté until it turns translucent, roughly 5 minutes.
2. Increase heat to medium and add the sliced carrots and grated ginger, cooking for another 2 minutes until the ginger is fragrant.
3. Add the vegetable broth to the mix and bring to a brisk boil. Lower the heat and allow to simmer until the carrots are soft, about 20 minutes.
4. Take the pot off the heat and use an immersion blender to purée the soup until smooth. Use salt and pepper to taste and serve.
6. Grilled Lemon Herb Chicken Skewers
Lemon Herb Chicken Skewers that have been grilled feature cubes of chicken that have been marinated in fresh lemon juice, olive oil, and garlic, along with herbs such as rosemary and parsley. They are ideal for a swift, tasty dish cooked on the grill.
Ingredients
1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
2 tablespoons fresh lemon juice
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon chopped fresh rosemary or thyme
1 tablespoon chopped fresh parsley
Salt and pepper to taste
Instructions
1. In a bowl, mix together to make a marinade: lemon juice, olive oil, garlic, rosemary (or thyme), parsley, salt, and pepper.
2. Add the cubes of chicken to the marinade, making sure they are thoroughly coated. Cover and allow the chicken to marinate in the refrigerator for a minimum of 30 minutes; for a more intense flavor, let it marinate for up to 2 hours.
3. Heat the grill to medium-high temperature. Skewer the marinated chicken and get it ready to grill.
4. Skewers should be grilled for 10-12 minutes, during which they should be turned occasionally, until the chicken is cooked through and has a slight char. They can be served immediately.
7. FODMAP-Friendly Banana Oat Muffins
I offer a straightforward recipe for Banana Oat Muffins that are friendly to the FODMAP diet, and I give a lot of attention to the main ingredients—ripe bananas, rolled oats, and maple syrup. These muffins are perfect for anyone with IBS.
Here’s why: They’re made with no gluten, no grains, and no milk, and they’re sweetened with a small amount of maple syrup.
Ingredients
Low FODMAP recipes are great for those managing IBS symptoms. Here is a simple and delicious recipe for FODMAP-Friendly Banana Oat Muffins:“`html
- 2 ripe bananas, mashed
- 1 cup rolled oats
- 2 large eggs
- 1/4 cup maple syrup
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
“`
Instructions
1. Set your oven to 350 degrees Fahrenheit (175 degrees Celsius) to preheat, and ready a muffin tin by lining it with paper liners.
2. In a sizable bowl, blend the bananas, eggs, maple syrup, and vanilla extract. Mix thoroughly so that the ingredients are completely incorporated.
3. Incorporate the rolled oats, baking soda, and ground cinnamon into the banana mixture. Stir until just combined.
4. Evenly distribute the batter into the muffin cups, and bake for 15-20 minutes, or until a toothpick inserted into the center comes out clean. Cool before serving.
8. Spaghetti Squash with Marinara Sauce
Marinara Sauce with Spaghetti Squash provides a nutritious twist on pasta, blending roasted spaghetti squash with olive oil, salt, and pepper. The sauce itself is a star—a lead actor in a show where even the skinny little squash can hold its own.
Warmly spiced, with a bit of ‘come hither’ to it, there’s nothing timid about it. And if you’re so inclined, really, you could add Parmesan or fresh basil and it’d be plenty good for you.
Ingredients
Spaghetti squash (about 3-4 pounds)
Olive oil
Salt
Pepper
Jarred or homemade marinara sauce
Fresh basil leaves (optional for garnish)
Grated Parmesan cheese (optional)#
Instructions
1. Heat your oven to 400°F (200°C). Halve the spaghetti squash lengthwise and remove the seeds.
2. Coat the halved squash with olive oil and sprinkle it with salt and pepper. Invert the halves—you guessed it, with the cut sides down—onto a baking sheet. Roast for 40-50 minutes, or until the tenderest of the half-squashes can be pierced with a fork.
3. As the squash cooks, warm the marinara sauce in a saucepan over medium heat until it is heated through.
4. After cooking the squash, use a fork to pull the strands from the shell. They should almost fall out by themselves, being more or less in the state of a cooked spaghetti. The sauce is a marinara, which is just Italian for “something that goes with the marinara.”
9. Coconut Shrimp Curry
Coconut Shrimp Curry is a delightful dish serving shrimp in a creamy coconut milk curry sauce. The sauce is made with curry powder, coconut oil, onion, and garlic, and it’s a simple yet aromatic flavor pallette that works perfectly for dinner.
Ingredients
1 lb shrimp, peeled and deveined
1 can (1
3.5 oz) coconut milk
2 tablespoons curry powder
1 tablespoon coconut oil
1 onion, finely chopped
2 cloves garlic, minced
Salt to taste
Instructions
1. In a large pan over medium heat, warm the coconut oil. When the oil is warm, add the chopped onion and sauté until it is translucent, about 3-4 minutes. Add the minced garlic and sauté for another minute.
2. Mix in the curry powder and cook for 1-2 minutes until its aroma is released.
3. Combine the coconut milk and the mixture and add it to a gentle simmer. Allow it to cook for about 5 minutes, during which time the flavors will meld together.
4. Add the shrimp to the curry sauce and cook until they turn pink and are cooked through, about 4-5 minutes. Season with salt to taste, then serve hot.
10. Pumpkin Spice Overnight Oats
Pumpkin Spice Overnight Oats combines rolled oats with almond milk, pumpkin puree, chia seeds, and maple syrup, infused with pumpkin pie spice and vanilla. A simple, fit-for-a-lifetime recipe makes a convenient, nutritious, and delicious breakfast that is ready overnight.
Ingredients
- 1/2 cup rolled oats (use certified gluten-free if needed)
- 1/2 cup unsweetened almond milk or any milk of choice
- 1/4 cup pumpkin puree
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup
- 1/2 teaspoon pumpkin pie spice
- 1/4 teaspoon vanilla extract
Instructions
1. In a mason jar or secure container, mix the following ingredients: rolled oats, almond milk, pumpkin puree, chia seeds, maple syrup, pumpkin pie spice, and vanilla extract.
2. Mix well to combine all the ingredients. Ensure that the oats and chia seeds are fully immersed in the liquid.
3. Cover the container or jar and place it in the fridge overnight or for at least 4 hours. The longer the oats soak, the thicker and creamier your overnight oats will be.
4. In the morning, stir the oats well, and savor them as is, or heat them if you wish. Top them with nuts, seeds, or fruit—your call. A few fresh blueberries really brighten the bowl.
11. FODMAP-Friendly Shepherd's Pie
FODMAP-Friendly Shepherd’s Pie is a cozy meal made with ground beef or lamb; low FODMAP broth; and carrots and peas that are simmered just right. It is served with creamy mashed potatoes that are low FODMAP too.
This dish is perfect for anyone managing digestive sensitivities.
Ingredients
- 1 lb ground beef or lamb
- 2 cups low FODMAP chicken or beef broth
- 2 carrots, diced
- 1 tbsp tomato paste
- 1/2 cup frozen peas
- 4 cups mashed potatoes, using low FODMAP milk and butter
- 1 tsp olive oil
Instructions
1. Heat your oven to 400°F (200°C). In a skillet, over medium heat, warm olive oil and add ground meat. Cook, stirring occasionally, until the meat is browned. If necessary, drain excess fat from the skillet.
2. Combine the diced carrots, tomato paste, and low FODMAP broth in the pot. Let it come to a simmer. Allow it to simmer for about 15 minutes until the carrots are tender.
3. Add the peas, stir, and cook for another 5 minutes. Spread the meat mixture into a baking dish, then layer the mashed potatoes on top.
4. Put in the preheated oven to bake for 20 to 25 minutes. Watch for the top to turn a golden brown color. After you take it out of the oven, let it cool a little before serving.
12. Baked Herb-Crusted Cod
Herb-Crusted Cod Baked to Perfection
Cod fillets, placed in a baking dish and topped with the combination of panko breadcrumbs, fresh parsley, and thyme, make for a delightful dish. Olive oil, salt, and pepper are added before the cod goes into the oven.
Ingredients
4 cod fillets (about 6 oz each)
1 cup panko breadcrumbs
2 tablespoons fresh parsley, chopped
1 tablespoon fresh thyme, chopped
2 tablespoons olive oil
Salt and pepper to taste
Lemon wedges for serving
Instructions
1. Set the oven to 400°F (200°C) to preheat. Prepare a baking sheet by lining it with parchment paper.
2. In a bowl, combine the breadcrumbs, herbs, and seasonings. Thoroughly mix until the breadcrumbs are evenly coated with the herbs and oils.
3. Dry the cod fillets with a paper towel, season them lightly with salt and pepper, and place them on your prepared baking sheet. You’ll want to press the breadcrumb mixture evenly over the top of each fillet, so that it sticks and creates a nice crust once baked.
4. Cook in the preheated oven for 12-15 minutes, or until the cod is opaque and easily flakes with a fork. Present with lemon wedges.
13. Fresh Tomato Basil Bruschetta
Bruschetta al Pomodoro e Basilico is an uncomplicated Italian starter that has as its main components fresh, diced tomatoes, fresh basil, and fresh garlic. The vinegar and oil enhance the bruschetta, which is served on slices of baguette or toasted country bread.
Ingredients
Fresh tomatoes, diced
Fresh basil leaves, chopped
Balsamic vinegar
Olive oil
Garlic cloves, minced
Salt
Baguette or crusty bread, sliced#
Instructions
1. In a mixing bowl, place the materials that are to be put together: tomatoes that have been diced, basil that has been chopped, and garlic that has been minced. All these go into the bowl alongside balsamic vinegar, olive oil, and a small amount of salt. Stir well.
2. Set your oven to 400°F (200°C). Place the sliced baguette pieces on a baking sheet, and put them in the oven. Toast the bread for about 5-7 minutes, or until it is lightly golden and crisp.
3. Once the bread has been toasted, top each slice with a spoonful of the tomato-basil mixture. For even more flavor, you could drizzle a little olive oil or balsamic vinegar on top.
4. Serve right away while the bread is warm. Enjoy your freshly made tomato basil bruschetta!
14. Carrot Ginger Smoothie
The natural sweetness of carrots comes together with the creamy texture of almond milk, fresh ginger, and frozen banana—in the blender. Turmeric adds an earthy note and a bright hue to this nutri-dense smoothie.
Ingredients
4 medium carrots, peeled and chopped
1 cup unsweetened almond milk
1 tablespoon fresh ginger, peeled and grated
1 banana, sliced and frozen
1 tablespoon honey or maple syrup (optional)
1/2 teaspoon ground turmeric
Ice cubes
Instructions
1. In a blender, mix the chopped carrots, almond milk, freshly grated ginger, and frozen bananas.
2. If using, add honey or maple syrup, along with the ground turmeric.
3. Combine until smooth, gradually adding ice cubes to achieve your desired consistency.
4. Immediately serve, and if desired, garnish with a sprinkle of extra turmeric or fresh ginger.
15. Low FODMAP Beef Tacos
Beef tacos prepared according to the low-FODMAP diet are a dish that almost anyone could enjoy. They feature:
– Lean ground beef
– Cumin
– Paprika
– Garlic-infused olive oil
– Corn tortillas
– Shredded lettuce
– Diced tomatoes
Ingredients
- 1 pound lean ground beef
- 2 tablespoons garlic-infused olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 8 corn tortillas
- Shredded lettuce and diced tomatoes for topping
Instructions
1. In a big frying pan over medium-high heat, bring the oil infused with garlic and olive oil up to temperature. Add the beef, and let it sizzle and brown until you have no more pink, breaking it up with a spoon as you go.
2. Incorporate ground cumin, paprika, salt, and pepper into the beef. Mix well to combine and cook for an additional 2-3 minutes to allow the flavors to meld.
3. Heat the corn tortillas in a dry skillet or a microwave. Evenly distribute the beef mixture among the tortillas and top with the shredded lettuce and diced tomatoes.
4. Immediately serve and enjoy your beef tacos, which are low in FODMAPs!
16. Strawberry Kiwi Chia Pudding
Strawberry Kiwi Chia Pudding is a delicious and wholesome dish crafted from almond milk, chia seeds, and layers of fresh strawberries and kiwis. It’s a straightforward, dairy-free option that is equally suitable for a nutritious breakfast or snack.
Ingredients
2 cups almond milk (or any preferred dairy-free milk)
1/2 cup chia seeds
1 tablespoon maple syrup (optional, for sweetness)
1 teaspoon vanilla extract
1 cup strawberries, hulled and diced
2 kiwis, peeled and sliced
Instructions
1. In a mixing bowl, combine almond milk, chia seeds, maple syrup, and vanilla extract. Make sure you stir well so that the chia seeds are totally and evenly distributed throughout the mixture.
2. Let the blend rest for roughly 5 minutes, then stir once more to thwart any attempts at clumping. Put a lid on it and chill the blend in the refrigerator for no less than 4 hours (or overnight), until the mixture has thickened to something akin to a pudding.
3. Mix the pudding again before serving. In serving glasses or bowls, layer the chia pudding with the strawberries, which should be diced, and the kiwis, which should be sliced.
4. Serve right away, or keep chilled for up to two days, putting the fresh fruit on just prior to poring out portions.
17. Grilled Vegetable and Quinoa Bowl
Quinoa, a grain native to South America, has gained popularity all over the world. Here in the United States, it is most often found on the menu as a warm, side-dish salad.
In the Grilled Vegetable and Quinoa Bowl, however, the status of quinoa is elevated to that of a bed on which a fresh, main-dish salad can recline.
Ingredients
1 cup quinoa
2 cups vegetable broth or water
1 zucchini, sliced
1 red bell pepper, sliced
1 cup cherry tomatoes
2 tablespoons olive oil
Salt and pepper to taste
Instructions
1. Wash the quinoa in cold water. In a 2-quart or larger pot, bring the vegetable broth or water to a rolling boil. Stir in the quinoa. Immediately reduce the heat to low and cover the pot. Allow the mixture to simmer for about 15 minutes, or until the quinoa has absorbed all of the liquid and is fluffy.
2. As the quinoa cooks, a grill or grill pan set over medium heat gets ready for the next course. My choice of companion vegetables for the dish—zucchini, red bell pepper, and cherry tomatoes—seem particularly well-suited to the high, dry heat of the grill, and they benefit from the short cooking time. Being well-mannered in this respect, they simmer on the grill for about 5-7 minutes. Like the quinoa, they are alive and going places.
3. Spoon the quinoa into bowls and top with the grilled vegetables to serve. If you wish, add additional salt and pepper to taste. Enjoy the dish warm or at room temperature.
18. Lemon Blueberry Scones
Lemon Blueberry Scones meld fresh blueberries and lemon zest with a buttery, flaky texture. Crafted from all-purpose flour, sugar, and cold unsalted butter, they’re a delightful treat, an any-occasion sweet that works well for breakfast, brunch, or tea time.
Ingredients
2 cups all-purpose flour
1/4 cup granulated sugar
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup cold unsalted butter, cubed
1/2 cup fresh blueberries
Zest of 1 lemon
Instructions
1. Conventional ovens are generally unable to bake evenly, so they must be preheated to the desired temperature before baking can commence. Most recipes call for an oven temperature between 25-75 °F warmer than the standard set. As mentioned earlier, the model and make of an oven influence both the evenness of the bake and the actual temperature of the oven.
2. In a big bowl, combine the flour, sugar, baking powder, and salt. Add the cubed butter and work it into the dry ingredients using a pastry cutter or your fingers until the mixture looks like coarse crumbs.
3. Fold in the blueberries and lemon zest with a gentle hand. Add enough heavy cream to form a soft dough, making sure not to overmix. The key to tender scones is not mixing them too much after the wet and dry ingredients have been combined.
4. Place the dough on a floured counter and pat it into a circle about 1 inch thick. Cut the circle into 8 wedges and transfer the scones to an ungreased baking sheet. Bake in a preheated, 400 °F oven for 15-20 minutes or until golden brown. Cool slightly before serving.
