Living with IBS can feel limiting when it comes to food choices, but with a naturopathic approach, you can enjoy meals that are not only kind to your digestive system but also nourishing, organic, and full of flavour. By focusing on whole, unprocessed ingredients and avoiding common IBS triggers, these recipes balance nutrition with digestive health, helping you feel your best.
The Principles Behind IBS-Friendly Recipes
Low-FODMAP Focus: Many individuals with IBS benefit from following a low-FODMAP diet. This approach reduces fermentable sugars and fibres that can trigger bloating, gas, and discomfort. Think of ingredients like zucchini, spinach, blueberries, and lean proteins—all gentle on the gut.
Organic and Natural Ingredients: Organic foods are free from harmful pesticides and additives that could exacerbate IBS symptoms. By choosing natural, minimally processed ingredients, you reduce exposure to potential irritants.
Naturopathic Nutritional Support: Incorporating ingredients rich in gut-soothing properties—like ginger, turmeric, and bone broth—can support digestion and reduce inflammation. Fermented foods like sauerkraut or kimchi (if tolerated) provide probiotics to help balance gut bacteria.
Mindful Preparation: Cooking methods matter. Steaming, baking, or lightly sautéing foods makes them easier to digest. Avoid deep-frying or using excessive bad fats, as these can trigger symptoms.
1. Gut-Soothing Ginger and Carrot Soup
A comforting, easy-to-digest soup packed with anti-inflammatory properties.
Ingredients:
6 large organic carrots, peeled and chopped
1 tbsp fresh ginger, grated
1 cup low-FODMAP coconut milk
4 cups vegetable or chicken broth (ensure low-FODMAP)
1 tbsp olive oil
Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat.
Add grated ginger and sauté for 1-2 minutes until fragrant.
Add chopped carrots and broth to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes until carrots are tender.
Remove from heat and blend the soup using an immersion blender or in batches in a blender until smooth.
Stir in coconut milk, season with salt and pepper, and warm gently before serving.
Serve hot, optionally garnished with fresh herbs like cilantro or parsley.
2. Zucchini Noodles with Lemon and Olive Oil
A fresh, light, and low-FODMAP alternative to traditional pasta.
Ingredients:
3 medium zucchinis, spiralised into noodles
2 tbsp extra virgin olive oil
Juice of 1 lemon
1 tsp lemon zest
1 tbsp fresh parsley, chopped (optional)
Salt and pepper to taste
Instructions:
Heat olive oil in a large pan over medium heat.
Add zucchini noodles and sauté gently for 2-3 minutes until just softened but not mushy.
Remove from heat and toss with lemon juice, lemon zest, and parsley.
Season with salt and pepper to taste.
Serve immediately, as a light main dish or a side.
3. Baked Salmon with Herb Dressing
A protein-packed meal rich in omega-3s and bursting with fresh flavours.
Ingredients:
2 organic salmon fillets (approximately 4-6 oz each)
2 tbsp fresh dill, chopped
2 tbsp fresh parsley, chopped
1 tbsp fresh chives, chopped
2 tbsp olive oil
1 tsp lemon zest
Salt and pepper to taste
Instructions:
Preheat your oven to 375°F (190°C).
Line a baking sheet with parchment paper or lightly grease with olive oil.
Place the salmon fillets on the sheet, skin side down.
In a small bowl, mix dill, parsley, chives, olive oil, lemon zest, salt, and pepper to create the herb dressing.
Spread the herb dressing evenly over the salmon fillets.
Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Serve with steamed vegetables or zucchini noodles for a complete meal.
4. Berry Chia Pudding
A nutrient-packed breakfast or snack that’s gentle on digestion.
Ingredients:
3 tbsp chia seeds
1 cup almond or coconut milk (ensure low-FODMAP)
½ cup blueberries or raspberries (low-FODMAP portion)
1 tsp pure maple syrup (optional)
½ tsp vanilla extract (optional)
Instructions:
In a bowl or jar, combine chia seeds, almond or coconut milk, maple syrup, and vanilla extract. Leave to set for a few hours in the fridge mixing occasionally adding the blueberries at the end. You can also add home-made granola and natural yoghurt.
A low-FODMAP diet is often recommended for individuals with IBS to help identify and eliminate triggers, improving overall digestive comfort.
FODMAPs are a group of specific types of carbohydrates found in many everyday foods, like certain fruits, vegetables, dairy, and sweeteners. For some people, especially those with IBS, these carbs aren’t fully absorbed in the gut, which can lead to uncomfortable symptoms like bloating, gas, and stomach pain. A low-FODMAP diet focuses on avoiding these trigger foods to help reduce symptoms and improve digestion.
Ready to take control of your gut health? Book a free discovery call today, and let’s create a personalised plan to help you feel your best.