IBS friendly recipes may avoid ingredients that are high FODMAP. These are a form of carbohydrate that can trigger symptoms in some people.
People with IBS may be advised to make modifications to their diet to help with their symptoms.
Many people with IBS experience symptoms related to eating certain foods, so an elimination diet is one way to help with these symptoms.
An elimination diet involves removing numerous foods from the diet before reintroducing them back in to determine whether they cause symptoms.
The low FODMAP diet is the most widely studied elimination diet for IBS.
Learn more about the low FODMAP diet, as well as some IBS-friendly recipes to try.
FODMAPs are a type of short-chain carbohydrates that are poorly absorbed during the digestion process. This is because these types of sugars are highly fermentable and undergo a chemical change in the gastrointestinal system.
FODMAPs stand for:
- Fermentable
- Oligosaccharides
- Disaccharides
- Mono-saccharides
- Polyols
During digestion, these types of carbohydrates are not well absorbed. Once they reach the large intestine, bacteria causes these sugars to ferment, and they turn into chemicals and gas.
This can cause symptoms like:
- bloating
- cramping
- distension
- changes in bowel habits
Foods that are high FODMAP include but are not limited to:
- apples
- wheat
- watermelon
- pear
- garlic
- cauliflower
- onion
- milk
- ice cream
- the majority of beans and legumes
A low FODMAP diet involves an elimination phase, a reintroduction phase, and a personalization phase.
During phase one all FODMAPs are removed from the diet. In the reintroduction phase, groups of FODMAPs are added back in one at a time to check if any symptoms occur. Once this is determined, a personalized low FODMAP plan is developed that excludes foods (or quantitates of food) that cause symptoms while allowing for other foods.
This is not a cure for IBS, but can help with symptoms.
Below are some recipes to try that are IBS-friendly and delicious!
Imagine a pancake, crepe, and fluffy angel cake all had a baby.
They would make this Dutch baby — a delightful, easy-to-make breakfast treat. This gluten-free version is made with oat flour, so you’ll stay full at least until lunch.
Substitute with lactose-free milk or a dairy alternative such as almond, oat, or rice milk for the 2/3 cup whole milk in the recipe.
Blueberries are fully back in season, which means one thing: muffins. These moist muffins require only seven ingredients, and they come together in less than an hour.
Probiotics are an important part of healthy digestion, especially for people with IBS. Add some good bugs to your diet with this vegan coconut yogurt.
Forget the sad instant packets and lumpy oatmeal. Wake up to a hot, ready-to-go breakfast with this slow cooker berry quinoa.
Spring berries add a burst of color and flavor to this nutritious breakfast. Make a large batch and save the rest in the fridge so you can eat breakfast all week without lifting a finger.
Most store-bought gluten-free wraps are less flexible than the cardboard they’re packed with. Make your own soft wrap that won’t break the moment you try to bend it.
This recipe uses tapioca flour to get the perfect texture, plus a touch of low FODMAP cheese for flavor. Substitute lactose-free milk if necessary.
Homemade sushi is time-consuming and taxing. Get all of the flavors without any of the rolling disasters.
If you stick to a strict low FODMAP diet, substitute tamari or coconut aminos for the soy sauce and use garlic-free chili sauce.
Light up your tongue (and sinuses) with this crunchy snack. Seaweed is full of healthy vitamins and minerals, and these nori crisps will cost you a fraction of the individual snack packs.
You won’t be able to tell that this dip is gluten-free. Fresh basil, olive oil, and pine nuts combine to make an incredible dip. You can also spread the dip on a sandwich, wrap, or meat to bump up the flavor.
Condiments and other flavor enhancers can be a huge challenge on a low FODMAP diet. These Vietnamese pickles make a great IBS-friendly topping that will add flavor (and healthy probiotics) to your plate.
Every day is a good day for a dinner roll, but these herbed rolls are perfect for spring.
The light and airy dough is made with fresh rosemary, sage, and thyme to add bursts of flavor. Even better, your dinner companions will never know they’re gluten-free.
For a low FODMAP alternative, substitute oat, coconut, almond, or rice milk for the whole milk in the recipe.
Rich and creamy pasta doesn’t have to be a thing of the past. This decadent recipe is surprisingly healthy and IBS-friendly.
Made with roasted red pepper, tomato, and garlic-infused olive oil this is a low FODMAP bowl of deliciousness and can be made with the pasta of your choice.
A delicious chilli con carne that is IBS-friendly? Yes, please! All you need is one pot, 30 minutes, and some simple ingredients.
Ditch the greasy, high-FODMAP takeout! This rice noodle stir-fry is just as comforting as its boxed counterpart, and you won’t feel terrible the next day.
Good barbecue is all about the rub. Mix your own secret blend that won’t rub you the wrong way.
This recipe uses smoked sweet paprika, peppercorns, and espresso coffee. Substitute decaf espresso beans if your system is especially sensitive to caffeine.
Easier than pie, these personal galettes are heaven. The flaky, buttery crust is the perfect combination with the tart berries. Dessert doesn’t get much better than this.
This flourless chocolate cake manages to be rich without being too heavy. Egg whites add a nice texture and airiness to the cake while preserving the melt-in-your-mouth perfection.
This coconut milk ice cream is easy on the stomach and wonderfully creamy. Even better, the leftovers store well in the freezer.
You can’t celebrate spring without lemons — or lemon bars. These tart bars are made with a buttery shortbread crust and a simple baked custard. Be warned, they disappear fast.
If you’re in one of the lucky climates that get fresh raspberries in spring, these little chocolates are perfect for a healthy after-dinner treat or to give as gifts (for Mother’s Day, maybe?).
They’re similar to chocolate-covered strawberries, except the chocolate fully wraps the raspberries and is a bit denser, so you get more chocolatey goodness per bite.
Following a low FODMAP diet can seem overwhelming at first, but it doesn’t have to be. Working with a registered dietician who is familiar with a low FODMAP diet is a great starting point. They will be able to help guide you in identifying foods that might trigger your symptoms, as well as coming up with delicious meals for you to prepare and enjoy.
