Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder characterized by symptoms such as abdominal pain, bloating, diarrhea, and/or constipation. While there isn’t a one-size-fits-all diet for managing IBS, certain dietary changes may help alleviate symptoms for some individuals.
Below we will list some dietary strategies often recommended for managing this disorder, followed by a few IBS-Friendly recipes.
1. Low-FODMAP Diet: FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are certain types of carbohydrates that can ferment in the gut and cause symptoms in individuals with IBS. A low-FODMAP diet involves avoiding or reducing intake of high-FODMAP foods such as certain fruits (ie: apples, cherries), vegetables (ie: onions, garlic), dairy products, wheat, and certain sweeteners (ie: sorbitol, mannitol). However, it is essential to work with a healthcare professional or a registered dietician when following a low-FODMAP diet to ensure nutritional adequacy and proper guidance.
2. Soluble Fiber: Soluble fiber may help regulate bowel movements and alleviate symptoms of IBS, particularly constipation. Foods rich in soluble fiber include oats, barley, psyllium husk, and certain fruits and vegetables (ie: oranges, strawberries, carrots).
3. Probiotics: Probiotics are beneficial bacteria that may help restore balance in the gut microbiota, potentially reducing symptoms of IBS. Probiotic-rich foods include yogurt, kefir, sauerkraut, and kimchi. Probiotic supplements are also available, but it’s important to choose a high-quality product with strains that have been studied for their effects on IBS.
4. Limit Trigger-Foods: Some individuals with IBS find that certain foods can trigger symptoms. Common triggers include spicy foods, caffeine, alcohol, fatty foods, and artificial sweeteners. Keeping a food diary can help identify specific triggers, allowing you to avoid or limit them.
5. Small, Frequent Meals: Eating smaller, more frequent meals rather than large meals can help prevent overloading the digestive system, potentially reducing symptoms of IBS.
6. Stay Hydrated: Drinking an adequate amount of water throughout the day can help prevent constipation, a common symptom of IBS.
7. Mindful Eating: Practicing mindful eating techniques, such as chewing food slowly and thoroughly, can aid digestion and reduce the likelihood of symptom flare-ups.
Now that we’ve discussed several dietary strategies to consider if you have IBS, let’s explore a selection of recipe ideas suitable for each meal of the day!
Breakfast
Blueberry & Coconut Muffins
Ingredients
2 Cups (300g) all-purpose plain flour
2 Teaspoons (12g) baking powder
Pinch (1g) salt
¾ cups (210g) caster sugar
1/3 cups (35g) desiccated coconut
½ cups (100g) coconut oil, melted
2 (110g) XL eggs, lightly whisked
125g blueberries
Instructions
Step 1. Preheat oven to 365 Degrees Fahrenheit. Line a 12-capacity muffin tin with large muffin liners.
Step 2. Combine the flour, baking powder, salt, sugar, and coconut in a bowl.
Step 3. Add the oil, milk, and eggs, and beat with an electric mixer until combined and the mixture is light and fluffy. Fold in the blueberries
Step 4. Spoon the mixture evenly into the prepared liners.
Step 5. Bake in preheated oven for 25 minutes or until cooked through. Once cooked place muffins on a wire rack to cool completely and enjoy!
Slow Cooker Berry Breakfast Quinoa
Ingredients
2 ripe bananas, mashed
4 cups water
2 cups quinoa, rinsed
2 cups fresh or frozen mixed berries, blueberries, strawberries, raspberries etc.
2 Tablespoons maple syrup
2 Teaspoon vanilla
1 Teaspoon Vanilla
¼ Teaspoon salt
Instructions
Step 1. Spray a 3 or 4-quart slow cooker with cooking spray then add mashed bananas along with the rest of the ingredients, mixing well. Cover and place on low for 5 to 6 hours or on high for 2 to 3 hours.
Spoon quinoa into bowls and top with additional fruit or nuts, enjoy!
This recipe is freezer-friendly, just make sure to let your quinoa cool completely before freezing. Separate into individual servings to freeze.
Lunch
Mediterranean Pasta Salad
Ingredients
6-ounces (170g) short curly pasta, cooked slightly longer than al dente, drained
6-ounces (170g) cooked chicken breast, cubed or cut into small bite-sized pieces
4-ounces (115g) feta cheese, cubed
2-ounces (55g) shredded radicchio, optional
10 cherry tomatoes, halved crosswise
10 pitted kalamata olives, halved crosswise
10 pitted green olives, halved crosswise
2 Persian Cucumbers, trimmed and cut thickly crosswise
½ red bell pepper, cored, cut into slivers
¼ cup (16g) finely chopped scallions, green parts only
2 Tablespoons chopped fresh flat-leaf parsley
1 Tablespoon chopped fresh oregano
Red Wine Vinaigrette
Instructions
Step 1. Simply toss together the cooked, drained pasta, chicken, feta, and radicchio if using, cherry tomatoes, black and green olives, cucumber, red bell pepper, scallions, parsley, and oregano.
Step 2. Dress lightly with dressing. Start with about ¼ cups and adjust from there. Serve after assembling.
Salmon Avocado Lettuce Wraps
Ingredients
Dipping Sauce
2 Tablespoons peanut butter creamy, or almond butter
1 Tablespoon soy sauce or tamari
1 Teaspoon ground ginger
1 Tablespoon lime juice
1 Teaspoon brown sugar
¼ Teaspoon red chili flakes (optional)
Lettuce Boats
1/8 avocado
1 Can salmon skinless, boneless
1 Tablespoon olive oil
1 Teaspoon soy sauce
3 leaves romaine lettuce
2 scallion finely chopped, use green tips
Sesame seeds
Salt & black pepper to taste
Instructions
Step 1. Combine all ingredients for the dipping sauce in a small bowl, and set aside
Step 2. In a large bowl, mash the avocado
Step 3. Add salmon, olive oil, and soy sauce
Step 4. Fill each lettuce leaf with a salmon mixture
Step 5. Garnish with scallions and sesame seeds and season with salt and pepper to taste
Step 6. Dip lettuce boats into the sauce or drizzle on top and enjoy!
Dinner
Miso Roasted Tofu with Sweet Potato (https://www.bbcgoodfood.com/recipes/miso-roasted-tofu-sweet-potato)
Ingredients
400g firm tofu, drained
100g fine green beans
2 Tablespoons olive oil
2 Tablespoons black or white sesame seeds, toasted
2 Large sweet potatoes
2 spring onions, finely sliced
For the Dressing
3 Tablespoons white miso (if unavailable, use 2 Tablespoons brown miso paste
3 Tablespoons mirin
3 Tablespoon lime juice
Instructions
Step 1. Heat oven to 390 Degrees Fahrenheit. Wrap the tofu in a paper towel, place it in a shallow dish, and put a heavy plate on top to help squeeze out the water. When the paper is wet, replace it with another wrapping and weigh it down again. Chop the tofu into medium cubes. In a small bowl mix the dressing with a whisk.
Step 2. Boil the beans for 1 minute, then drain, rinse in cold water, and set aside. Line a baking tray with parchment, spread out the tofu, and pour over half the dressing. Sprinkle the sesame seeds on top and mix well. Bake for 20-25 minutes until golden and crisp. Meanwhile, cut the sweet potatoes in half, place in a saucepan, and steam until very soft.
One Pan Low FODMAP Chicken Cacciatore
Ingredients
4 Tablespoons garlic-infused olive oil, divided
Salt and freshly ground pepper
2 pounds boneless, skinless chicken thighs
2 small carrots thinly sliced
2 medium celery ribs thinly sliced
1 red bell pepper diced
¼ Teaspoon red pepper flakes
½ cup dry red wine or low-FODMAP chicken broth
2 Tablespoons thinly sliced pitted kalamata olives
2 cups low FODMAP tomato sauce
4 sprigs fresh thyme or 1/4 Teaspoon dried
4 sprigs fresh oregano or 1/4 Teaspoon dried
2 Tablespoons fresh minced Italian parsley
Instructions
Step 1. In a large skillet, heat 2 tablespoons of the garlic-infused oil over a medium-high flame. Season the chicken thighs with salt and pepper, and in batches, add to the pan in an even layer. Cook the chicken until a golden-brown crust has formed on both sides and the chicken is cooked for about 10 minutes. Remove to a plate and repeat with the remaining chicken. Set aside.
Step 2. Add the remaining garlic-infused oil to the pan along with the carrots, celery, and bell pepper. Sauté the vegetables, scraping up any brown bits from the bottom of the pan, until soft, about 5 minutes. Season them with 1.2 teaspoon sea salt and the red pepper flakes.
Step 3. Pour in the red wine and simmer until reduced by at least half, 2 minutes. Add the olives and tomato sauce, stirring to combine. Carefully return the chicken to the skillet and nestle it in the sauce, making sure it’s fully coated. Tuck the herbs in between the chicken thighs. Simmer over medium-low heat until the sauce has thickened and the chicken is firm and tender, 10-15 minutes. Garnish with the parsley and serve chicken cacciatore directly from the skillet alongside gluten-free pasta or quinoa.
Incorporating dietary strategies and exploring low FODMAP recipes can truly revolutionize your approach to gut health and overall well-being. By carefully selecting foods that are gentle on the digestive system, you can effectively manage symptoms of IBS and promote a healthier gut environment.
In this blog, we have endeavored to provide you with a toolkit to embark on your low FODMAP journey. From insightful tips to some great recipes, we hope we were able to empower you with the first little bit of knowledge and resources needed to navigate this dietary approach successfully.
As you explore the world of low FODMAP eating, remember to listen to your body and be patient with yourself. Finding what works best for you may take some trial and error, but the rewards of reduced symptoms and increased well-being are well worth the effort.
Cheers to your health and happiness!