15+ Recipes for IBS: Tasty Meals for a Sensitive Stomach

Living with Irritable Bowel Syndrome (IBS) can be challenging, especially when it comes to choosing the right foods. Discovering recipes that are IBS-friendly can help you enjoy meals without triggering uncomfortable symptoms.

A variety of tasty recipes can support your dietary needs while still offering delicious flavors. You will find options that are low in fat and avoid common triggers, making your meal planning easier and more enjoyable.

1) Vanilla Raspberry Chia Pudding

Vanilla raspberry chia pudding is a delicious treat that’s easy to make. It’s perfect for breakfast, a snack, or dessert. The combination of creamy vanilla and tart raspberries makes for a satisfying dish.

To start, mix some milk, chia seeds, and sweetener together. You can use dairy or a non-dairy option like almond milk. Let it sit in the fridge overnight to thicken.

In the morning, top your pudding with fresh raspberries and a drizzle of honey if you like. This pudding is not only tasty but also packed with fiber, making it a good choice for IBS-friendly meals.

Ingredients

• 1 cup milk (dairy or non-dairy)
• 1/4 cup chia seeds
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 1/2 cup fresh raspberries

Cooking Instructions

1. In a bowl, whisk together milk, chia seeds, maple syrup, and vanilla extract.
2. Pour the mixture into a jar or container.
3. Refrigerate overnight or for at least 4 hours.
4. Stir well before serving.
5. Top with fresh raspberries. Enjoy!

2) Spring Rolls With Crispy Tofu

Spring rolls with crispy tofu are a tasty and healthy option for those managing IBS. They are light and easy to digest, making them a great choice for sensitive stomachs. You can customize them with your favorite veggies.

To make these spring rolls, you need fresh rice paper wrappers. Fill them with crispy tofu, rice noodles, and colorful veggies like carrots and bell peppers.

Serve with a simple dipping sauce, like almond butter or a soy sauce blend. This adds flavor without irritating your stomach.

Ingredients

• Rice paper wrappers
• Firm tofu
• Vermicelli noodles
• Carrot sticks
• Bell pepper
• Cabbage
• Scallions
• Almond butter or soy sauce for dipping

Cooking Instructions

1. Press and cube the tofu, then fry until golden brown.
2. Prepare the vermicelli noodles as per package directions.
3. Soak rice paper wrappers in warm water until soft.
4. Layer the noodles, tofu, and veggies on the wrappers.
5. Roll tightly and serve with your dipping sauce.

3) Ginger and Green Bean Chicken Stir-fry

This Ginger and Green Bean Chicken Stir-fry is a delicious option for anyone looking for IBS-friendly meals. It features fresh ingredients that are not irritating to the gut.

You’ll enjoy the bright flavor of ginger along with crisp green beans and tender chicken. This dish is easy to prepare and cooks in under 30 minutes.

Ingredients

• 1 pound (450g) chicken breast, sliced
• 2 cups green beans, trimmed
• 2 tablespoons fresh ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pan over medium heat (350°F or 180°C).
2. Add sliced chicken and cook until browned, about 5-7 minutes.
3. Stir in green beans and cook for another 3 minutes.
4. Add ginger and soy sauce, mixing well.
5. Season with salt and pepper, then serve hot.

4) Lamb Cutlets with Warm Rice Salad

Lamb cutlets are a tasty option for your meals. They are flavorful and can fit well into your diet. Paired with a warm rice salad, this dish is satisfying and nutritious.

To prepare, season your lamb cutlets with salt, pepper, and desired herbs. Grill them on medium-high heat for about 4-5 minutes on each side, or until they reach 145°F (63°C) for medium rare.

For the warm rice salad, cook rice according to package instructions. Mix it with chopped spring onions and a drizzle of olive oil.

Enjoy your lamb cutlets served atop the rice salad for a complete meal.

Ingredients

• 8 lamb cutlets
• Salt and pepper
• 4 spring onions, chopped
• Olive oil
• Rice (1 cup)

Cooking Instructions

1. Preheat your grill or pan to medium-high heat.
2. Season lamb cutlets with salt, pepper, and herbs.
3. Grill lamb cutlets for 4-5 minutes on each side.
4. Cook rice according to package instructions.
5. Mix rice with chopped spring onions and olive oil.
6. Serve lamb cutlets over the warm rice salad.

5) Charred Vegetable and Beef Skewers with Slaw

This recipe is perfect for a flavorful, IBS-friendly meal. You can use fresh beef and colorful vegetables, which add nutrition and taste.

For the skewers, thread beef pieces, capsicum, courgettes, and cherry tomatoes onto skewers. Make sure to alternate the vegetables with the beef for great flavor.

Grill the skewers on high heat, about 450°F (230°C), for about 10 minutes. Turn them frequently to get a nice char.

Serve the skewers with a fresh slaw for a crunchy side.

Ingredients

• Beef sirloin, cut into cubes
• 1 red capsicum, chopped
• 1 zucchini, sliced
• 1 cup cherry tomatoes
• Olive oil
• Salt and pepper

Cooking Instructions

1. Preheat the grill to 450°F (230°C).
2. Thread beef and vegetables onto skewers.
3. Brush with olive oil and sprinkle with salt and pepper.
4. Grill skewers for 10 minutes, turning often.
5. Serve with your favorite slaw.

6) Silverbeet and Sweet Potato Frittata

This Silverbeet and Sweet Potato Frittata is a tasty choice for a meal that is friendly for your digestion. It combines the sweetness of potatoes with the earthy flavor of silverbeet, providing a nutritious option that’s easy to prepare.

You’ll need some eggs to hold everything together. This dish is great for any meal and can even be enjoyed cold for lunch the next day.

Ingredients

• 1 medium sweet potato, peeled and diced
• 2 cups silverbeet, chopped
• 6 large eggs
• 1/2 cup grated cheese (like feta or cheddar)
• Salt and pepper to taste
• Olive oil for cooking

Cooking Instructions

1. Preheat your oven to 350°F (180°C).
2. In a pan, heat olive oil and sauté the sweet potato until tender.
3. Add silverbeet and cook until wilted.
4. In a bowl, whisk the eggs with salt and pepper.
5. Stir in the cooked vegetables and cheese.
6. Pour the mixture into a greased baking dish.
7. Bake for about 30 minutes or until set. Enjoy!

7) Macaroni and Cheese (IBS-friendly)

Macaroni and cheese can be a comforting and tasty dish for you. To make it IBS-friendly, use gluten-free pasta and lactose-free milk. This will help reduce the chances of triggering IBS symptoms.

You can also add lactose-free cheese for that creamy texture you love. Many recipes suggest adding some low FODMAP ingredients like fresh herbs or spices for extra flavor without the extra bacteria.

Feel free to make it your own! Top it with some gluten-free breadcrumbs for a little crunch. Remember to enjoy it warm for the best experience.

Ingredients

• 8 oz gluten-free pasta
• 2 cups lactose-free milk
• 1 ½ cups lactose-free cheddar cheese, shredded
• 2 tbsp butter
• 2 tbsp gluten-free breadcrumbs (optional)
• Salt and pepper to taste

Cooking Instructions

1. Cook the gluten-free pasta according to package instructions.
2. In a saucepan, melt the butter over medium heat.
3. Add milk and heat until warm.
4. Stir in cheese until melted.
5. Mix in cooked pasta and season with salt and pepper.
6. Transfer to a baking dish and top with breadcrumbs if desired.
7. Bake at 350°F (175°C) for 15-20 minutes until bubbly.

8) Shepherd’s Pie

Shepherd’s Pie is a comforting dish that can be made IBS-friendly. You can enjoy this classic without triggering your symptoms. This hearty meal is perfect for any time of year.

To make a low-FODMAP version, use ground meat like lamb or beef and mix in safe vegetables. Topping it with creamy mashed potatoes adds the perfect finish.

You can also opt for dairy-free milk and butter for your mash. This way, you keep it gentle on your stomach while still enjoying great flavors.

Ingredients

• 1 pound (450 g) ground meat (lamb or beef)
• 2 cups diced vegetables (carrots, zucchini, and spinach)
• 1 cup low-FODMAP beef broth
• 2 cups mashed potatoes
• Salt and pepper to taste
• Olive oil for cooking

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Cook the ground meat in a skillet over medium heat until browned.
3. Add the diced vegetables and cook until tender.
4. Pour in the beef broth and simmer for a few minutes.
5. Spoon the meat and vegetable mixture into a baking dish.
6. Top with mashed potatoes and spread evenly.
7. Bake for 25-30 minutes until golden brown on top.
8. Let cool slightly before serving.

9) Brownies

Brownies can be a delicious treat even if you have IBS. You can make them low FODMAP to enjoy without worry.

Look for recipes that use safe ingredients like gluten-free flour and lactose-free butter. This way, you can satisfy your sweet tooth without triggering symptoms.

One great option is low FODMAP brownies made with dark chocolate. They are rich and fudgy, perfect for dessert.

Here’s a simple recipe to try out.

Ingredients

• 1 cup gluten-free flour
• 1/2 cup cocoa powder
• 1/2 cup sugar
• 1/2 cup lactose-free butter
• 2 large eggs
• 1/2 cup dark chocolate chips

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Melt the butter and chocolate together.
3. Mix in sugar, then add eggs.
4. Stir in flour and cocoa powder.
5. Fold in chocolate chips.
6. Pour batter into a baking dish.
7. Bake for 20-25 minutes.

10) Pumpkin Pie

Pumpkin pie is a classic dessert that can be made IBS-friendly. You can enjoy a delicious slice without worrying about common triggers. This recipe uses low-FODMAP ingredients for a tasty treat.

To make your pumpkin pie, you will need canned or fresh pumpkin puree, lactose-free milk, eggs, and spices like cinnamon and nutmeg. These ingredients ensure flavor while being gentle on your stomach.

Ingredients

• 1 cup pumpkin puree
• 1 cup lactose-free milk
• 2 eggs
• 1/2 cup brown sugar
• 1 tsp ground cinnamon
• 1/2 tsp nutmeg
• 1/4 tsp ginger
• 1/4 tsp cloves
• 1 pie crust (gluten-free if needed)

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. In a bowl, mix pumpkin puree, lactose-free milk, and eggs.
3. Stir in the sugar and spices until well combined.
4. Pour the mixture into the pie crust.
5. Bake for 15 minutes at 425°F (220°C), then reduce to 350°F (175°C) for 40-45 minutes.
6. Let it cool before slicing and serving. Enjoy!

11) Ice Cream (Low-FODMAP)

If you love ice cream but worry about IBS, there are some tasty low-FODMAP options. You can enjoy classic flavors like vanilla and chocolate without the stomach problems.

One easy recipe is for low-FODMAP vanilla ice cream. You will need simple ingredients and it’s perfect for a quick treat. You can also try a chocolate version with toasted almonds for a twist.

Here’s what you need for low-FODMAP vanilla ice cream:

Ingredients

• 2 cups lactose-free milk
• 1 cup sugar
• 1 tablespoon vanilla extract
• A pinch of salt

Cooking Instructions

1. In a bowl, mix the lactose-free milk, sugar, vanilla extract, and salt until well combined.
2. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
3. Freeze for at least 4 hours before serving. Enjoy your low-FODMAP ice cream treat!

12) Smoothies (Low-FODMAP)

Smoothies can be a great option if you have IBS and need a low-FODMAP diet. They are easy to make and can be packed with nutrients. You can use bases like almond milk or lactose-free yogurt to keep things gentle on your tummy.

Try blending ingredients like bananas, spinach, and blueberries. These options are not only tasty but also beneficial for your gut. You can mix and match flavors to find your favorite combinations.

Ingredients

• 1 banana
• 1 cup spinach
• 1/2 cup blueberries
• 1 cup almond milk or lactose-free yogurt

Cooking Instructions

1. Start by gathering all your ingredients.
2. Add the banana, spinach, blueberries, and almond milk or yogurt to a blender.
3. Blend until smooth.
4. Pour into a glass and enjoy immediately!

13) Baked Sea Bass with Lemon Caper Dressing

Baked sea bass with lemon caper dressing is a delicious choice for a light and healthy meal. The fish is tender and flavorful, paired well with a zesty dressing that adds a bright taste.

To prepare this dish, you’ll need to mix olive oil, lemon zest, and lemon juice with capers and mustard. This creates a vibrant dressing that brings everything together. Baking the sea bass allows its natural flavors to shine while staying moist.

Ingredients

• 1 whole sea bass (about 1.5 lbs or 680 g)
• 2 tablespoons olive oil
• Zest and juice of 1 lemon
• 2 tablespoons capers
• 2 teaspoons Dijon mustard
• Salt and pepper to taste
• Fresh parsley for garnish

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Rinse the sea bass and pat it dry.
3. In a bowl, mix olive oil, lemon zest, lemon juice, capers, mustard, salt, and pepper.
4. Place the sea bass on a baking tray and pour the dressing over it.
5. Bake for about 20-25 minutes until cooked through.
6. Garnish with parsley before serving.

14) Roasted Aubergine with Chilli Peanut Dressing

This roasted aubergine dish is tasty and simple to make. The combination of chilli and peanut dressing adds a wonderful flavor. It’s a great option if you’re looking for a vegan meal.

To prepare the dish, start by preheating your oven to 356°F (180°C). You’ll slice the aubergine into wedges for roasting. The dressing is made with sweet chilli sauce, soy sauce, and peanut butter, giving it a unique taste.

Serve the roasted aubergine with a drizzle of dressing and a squeeze of lime. You can also pair it with rice for a filling meal.

Ingredients

• 1 small aubergine
• 1 tbsp oil
• 1 tbsp sweet chilli sauce
• 2 tsp soy sauce
• 1 tbsp peanut butter
• ½ lime
• 70g basmati rice (optional)
• Small bunch of coriander (optional)

Cooking Instructions

1. Preheat the oven to 356°F (180°C).
2. Cut the aubergine into wedges.
3. Mix the oil, chilli sauce, and soy sauce.
4. Toss the wedges in the mixture.
5. Roast in the oven for 25-30 minutes.
6. Prepare rice according to package instructions (if using).
7. Mix peanut butter with a bit of water and lime juice.
8. Drizzle the dressing over the roasted aubergine before serving.

15) Salmon & Lemon Mini Fish Cakes

Salmon and lemon mini fish cakes are a delicious and simple option for those with IBS. They are tasty, easy to prepare, and packed with flavor. Plus, they’re a great way to enjoy healthy fish.

To make these fish cakes, start by mixing cooked salmon with fresh lemon zest and juice. Add a bit of olive oil, an egg, and some parsley for extra taste. Shape the mixture into small rounds.

Chill the cakes for about 15 minutes to help them firm up before cooking. You can pan-fry them until they are golden brown on the outside. Serve with a slice of lemon for added zing.

Ingredients

• 1 cup cooked salmon
• 1 tablespoon lemon zest
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 egg
• Fresh parsley, chopped

Cooking Instructions

1. Mix the salmon, lemon zest, lemon juice, olive oil, egg, and parsley in a bowl.
2. Shape the mixture into small rounds, about 3 cm wide.
3. Chill in the refrigerator for 15 minutes.
4. Cook in a pan over medium heat until golden brown. This should take about 3-4 minutes on each side.