IBS Diet Recipes: Managing Symptoms and Enjoying Delicious Food

Irritable Bowel Syndrome (IBS) can significantly impact one's quality of life, with symptoms like bloating, diarrhea, cramping, and constipation. Many individuals find that dietary changes, particularly following a low-FODMAP diet, can help manage these digestive issues. FODMAPs, which stands for fermentable oligo-saccharides, di-saccharides, mono-saccharides, and polyols, are certain types of carbohydrates that can be poorly absorbed in the gut, leading to increased fermentation and subsequent symptoms.

Understanding the Low-FODMAP Diet

A low-FODMAP diet is designed to help people with irritable bowel syndrome (IBS) have better control over their symptoms by limiting certain foods. These carbs are FODMAPs:

• Fructose: Fruits, honey, high-fructose corn syrup, agave
• Lactose: Dairy
• Fructans: Wheat, onions, garlic
• Galactans: Legumes such as beans, lentils, and soybeans
• Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums

The diet involves three phases:

1. Restriction: Temporarily eliminating high-FODMAP foods to see if symptoms improve. This phase typically lasts for 2-6 weeks.
2. Reintroduction: Slowly reintroducing FODMAP groups one at a time to identify specific triggers. This phase can take around eight weeks.
3. Maintenance: Creating a long-term personalized diet that avoids trigger foods while ensuring adequate nutrient intake.

It's crucial to consult with a doctor or registered dietitian before starting a low-FODMAP diet to ensure it's appropriate and to receive guidance throughout the process.

Benefits of a Low-FODMAP Diet

Many people with SIBO and IBS who follow the low-FODMAP diet say it helps them. It may allow you to:

Read also: The Hoxsey Diet

• Have fewer digestive symptoms, like gas, bloating, diarrhea, and constipation
• Manage your IBS symptoms without taking medicine
• Pinpoint which foods trigger your symptoms so you can avoid them
• Improve your quality of life

In a study published in the journal Gastroenterology, about 3 out of 4 people with IBS had their symptoms ease right away after starting a low-FODMAP diet and felt the most relief after 7 days or more on the plan.

Foods to Enjoy on a Low-FODMAP Diet

While a low-FODMAP diet can feel restrictive, many delicious and nutritious foods can still be enjoyed. Here's a list of some options:

• Vegetables: Bell peppers, carrots, cucumbers, spinach, kale, tomatoes, celery, bok choy, eggplant, green beans, pumpkin, winter squash, radishes, yams, zucchini.
• Fruits: Bananas, blueberries, raspberries, strawberries, grapes, tangerines, cantaloupe, grapefruit, kiwi, lemons, limes, papaya, passion fruit (consume most fruits in small amounts due to fructose content).
• Proteins: Plain cooked meats (beef, chicken, lamb, pork, turkey), plain fresh or frozen fish and seafood, firm tofu.
• Dairy Alternatives: Almond milk, coconut milk, rice milk, soy milk, lactose-free milk or yogurt, hard cheeses.
• Nuts and Seeds: Almond butter, macadamia nuts, peanuts, walnuts, seeds.
• Grains and Starches: Oats, potatoes, quinoa, rice.
• Sweeteners: Dark chocolate, maple syrup, table sugar, aspartame.
• Beverages: Coffee, diet soda, some teas (avoid chamomile, dandelion, fennel, and oolong).

Foods to Limit or Avoid on a Low-FODMAP Diet

To minimize symptoms, it's important to temporarily avoid or limit high-FODMAP foods:

• Vegetables: Garlic, onions, artichoke, asparagus, leeks, mushrooms, sugar snap peas, broccoli, Brussels sprouts, cabbage, cauliflower, green and yellow beans, summer squash.
• Fruits: Apples, applesauce, apple juice, mango, nectarines, peaches, pears, pineapples, bananas, apricots, avocados, dried fruit (raisins, currants, dates, figs, prunes), fruit juice, grapes, lychee, blackberries, canned fruit, cherries, plums, watermelon.
• Beans and Legumes: Beans, black-eyed peas, chickpeas, pinto beans, soybeans, split peas, lentils, lima beans, kidney beans, cannellini beans.
• Dairy: Cow, goat, and sheep milk and all products made with them, coconut milk, soy milk, yogurt, custard, ice cream, soft, unripened cheeses and fresh cheeses like brie, cottage cheese, cream cheese, ricotta, sour cream.
• Grains: Barley, rye, wheat.
• Nuts: Cashews, pistachios.
• Sweeteners: Agave, high-fructose corn syrup, honey, sugar substitutes (isomalt, lactitol, maltitol, mannitol, sorbitol, xylitol).

Low-FODMAP Recipe Ideas

A low FODMAP diet can feel restrictive, but with a bit of planning and creativity you can still enjoy tasty meals while staying on track. Here a few low-FODMAP meal and snack ideas:

• Low-FODMAP breakfasts: Keep breakfast simple and satisfying. You can have oatmeal made with lactose-free or plant milk, topped with berries and maple syrup. Another option is scrambled eggs with tomatoes and parmesan cheese, served with gluten-free bread made from oat, potato, rice or quinoa flour.

  Read also: The ultimate guide to keto stews

• Low-FODMAP lunches: Keep lunch light, yet filling. A grilled chicken salad with mixed greens, tomatoes, cucumber and olive oil dressing is a great option. You could also try a quinoa bowl with roasted zucchini, yams, or eggplant and a squeeze of lemon on top.

• Low-FODMAP snacks: Rice cakes with peanut butter, lactose-free yogurt, popcorn, hard boiled eggs or a handful of peanuts or walnuts are all quick and easy low-FODMAP snack options.

• Low-FODMAP dinners: For dinner, try baked salmon with roasted potatoes and steamed green beans, or grilled beef or chicken skewers with bell peppers and rice. For a plant-based meal, you can make stir-fried tofu with low-FODMAP vegetables like bok choy or green beans.

Here are some specific recipe ideas to get you started:

Shrimp Primavera Pasta

This bright and seasonal Low-FODMAP Shrimp primavera pasta is brimming with veggies and fresh flavor.

Read also: Recipes for Gestational Diabetes

Chia Seed Pudding Parfaits

For a refreshing and super nourishing breakfast, these chia seed pudding parfaits will hit the spot.

Ranch Burgers

For a perfectly delicious yet super simple beef burger, these ranch burgers hit the spot!

Grilled Steak Salad

Celebrate the fun of outdoor cooking with this Grilled Steak Salad, filled with vibrant colors and flavors.

Tomato Basil Flatbread

Discover our delicious low FODMAP tomato basil flatbread recipe! Easy, flavorful, and perfect for sensitive tummies.

Chipotle Chicken Taco Skillet

This skillet is brimming with flavor, from chipotle and cilantro to salsa and taco sauce. These tacos make a fun weekend or weeknight meal, as they’re so simple to make.

Tempeh & Potato Chili

This Tempeh & Potato Chili is full of flavor and comes together so simply in one pot.

Teriyaki Noodles with Salmon

This Teriyaki Noodles with Salmon is a comforting yet elegant dish. This cozy and special meal is perfect for sharing with loved ones!

Beef Chili Cups

These Beef Chili Cups are cozy, satisfying, and so fun to eat!

Scrambled Eggs with Smoked Salmon and Cream Cheese

Ingredients:

• 3-12 medium eggs, beaten (depending on servings)
• Pinch of black pepper
• 2 tbsps of unsalted butter
• 8 oz. of cold-smoked salmon, torn or cut into bite-sized pieces, divided
• 4 oz. of lactose-free cream cheese
• Fresh chives
• Fresh dill

Method:

1. Heat the butter in a frying pan over low-to-medium heat.
2. Whisk the eggs with a splash of water and season well.
3. Add eggs and cook gently for 1-2 minutes.
4. Bring the edges of the eggs toward the center as they begin to set.
5. Spread in half the smoked salmon and half the cream cheese
6. Continue to scramble the eggs until they are light and fluffy.
7. Add the remaining smoked salmon, cream cheese, snipped chives, and fresh dill.

Simple Fruit Salad

Ingredients:

• 1 lb of strawberries
• 4 clementines
• 2 cups of grapes

Method:

1. Hull the strawberries and quarter them.
2. Peel and section the clementines.
3. Halve the grapes.
4. Combine the fruit in a large bowl.
5. Chill until ready to serve.

Chicken and Grape Salad

Ingredients:

• 1 lb of boneless, skinless chicken breasts
• 2 cups of seedless red or green grapes
• Half a cup of walnut pieces
• 1 medium stalk of celery
• Half a cup of low FODMAP mayonnaise
• 2 tbsps of Dijon mustard
• 1 tbsp of apple cider vinegar
• 2 tbsps of chives
• Low FODMAP bread, lettuce leaves, or both, for serving

Method:

1. Cook the chicken using any method and dice.
2. Prepare the salad ingredients and toss together with chicken, grapes, walnuts, and celery in a large bowl.
3. Whisk together mayonnaise, Dijon mustard, apple cider vinegar, and 2 tbsps of minced chives.
4. Add the dressing to the chicken mixture and toss until everything is well coated.
5. Garnish with optional minced chives and serve immediately on low FODMAP toast or lettuce leaves.

Jacket Potato

Ingredients:

• 2 medium-sized baking potatoes
• Olive oil
• Pinch of salt and pepper

Method:

1. Preheat oven to 400oF (204.4oC).
2. Wash the skin of the potato under cold water before drying thoroughly and pricking in several places with a fork.
3. Bake potatoes for about 40 minutes or until tender.
4. Remove from oven, split lengthwise on the top, about halfway down into the potato flesh.
5. Season with salt and pepper and a drizzle of olive oil and serve.

Salmon Fishcakes

Ingredients:

• 14 oz. of potatoes, boiled and mashed
• 14 oz. of skinless salmon fillet, poached and flaked
• 2 scallions, green parts only, finely chopped
• 2 tsps capers
• 1 tbsp finely chopped dill
• Half a lemon, zested and juiced
• 3 tbsps butter
• Sea salt and freshly ground black pepper

Method:

1. Peel and boil the potatoes for 10 minutes.
2. Grate the potatoes into long strips into a bowl.
3. Add the crabmeat, chives, parsley, salt, and pepper and combine well.
4. Scoop out spoonfuls of the mixture onto a flat baking sheet and press it together to form patties.
5. Cover and chill in the fridge for a minimum of 2 hours, so they become firm.
6. Heat 2 tbsps of oil in a frying pan on a high heat.
7. Slide in the crab cakes and cook until golden brown, for about 5 minutes each side.

Alternative Method:

1. Preheat the oven to 350oF (176.6oC).
2. Place all the ingredients for the fish cakes except the butter in a large bowl and season with salt and pepper.
3. Mix the ingredients.
4. Divide the fish cake mixture into four balls and shape each into a patty.
5. Place a frying pan over medium heat and add the butter.
6. Once the butter melts, add the fish cakes and brown on both sides.
7. Transfer the fish cakes to a baking sheet and bake for 10 minutes.

Zoodles and Tofu with Garlic Peanut Sauce

Ingredients for peanut sauce:

• A three-quarter cup of smooth peanut butter, either natural or no-stir style
• Half a cup of low sodium soy sauce - use gluten-free soy sauce if following a gluten-free diet
• 2-in piece peeled fresh ginger root
• One-quarter cup of rice vinegar
• One-quarter cup of toasted sesame oil
• 2 tbsps of firmly packed light brown sugar
• 2 tbsps of low FODMAP garlic-infused oil, made with vegetable oil or purchased equivalent
• Half a tsp of low FODMAP chili powder, ground red serrano chile, or cayenne to taste
• Water

Zoodles and tofu:

• 14 oz. of firm or extra-firm tofu
• 2 medium carrots, scrubbed or peeled, stem end removed
• 1 red bell pepper, cored
• 1 medium zucchini, stem end removed
• 1 tbsp of low FODMAP garlic-infused oil, prepared with vegetable oil, or purchased equivalent
• A-quarter cup of fresh cilantro leaves
• A-quarter cup of chopped scallions, green parts only (optional)

Method:

1. For the sauce: Combine the peanut butter, soy sauce, ginger, rice vinegar, sesame oil, brown sugar, oil, and chili powder in a blender and blend until smooth and combined. Thin with as much water as necessary to create a nice flowable texture. The sauce can keep in an airtight container for up to 1 week.
2. For the zoodles and tofu: Cut the tofu block in half lengthwise. Place a triple layer of paper towel on a cutting board, place the tofu slabs on top, then cover them with another triple layer of towel. Put something heavy on top, such as another cutting board with a heavy pot. Use a spiralizer to cut the carrots, bell pepper, and zucchini. Cut each tofu slab in half lengthwise, then each piece into fourths.
3. Heat a large nonstick skillet over medium-high heat, add the low FODMAP garlic-infused oil, and heat until shimmering. Add tofu and cook for several minutes until golden brown on the bottom. Flip the tofu over and cook for a few more minutes until second side is golden brown. Remove tofu and set aside, keeping warm and covered loosely with foil.
4. Toss the vegetables in a large bowl with just enough peanut sauce to lightly coat, then arrange on a platter. Arrange the tofu on top, drizzle with more sauce, garnish with cilantro and scallions, if applicable.

Fruit Smoothie

Ingredients:

• 1 cup of lactose-free milk or alternative
• 1 cup of baby spinach
• Half a fresh or frozen unripe banana
• 10 frozen raspberries
• 1 tbsp of peanut butter
• Maple syrup (optional)

Method:

1. Combine all ingredients in a blender and blend until smooth.
2. Add maple syrup if necessary.

Overnight Oats

Ingredients:

• One-third cup of unsweetened almond milk
• 1 cup rolled porridge oats
• 3 tbsps of chia seeds
• 1-2 tbsps of maple syrup (optional)

Method:

1. The night before, mix everything well.
2. Scoop out the serving. The mixture will keep for several days in the refrigerator.

Potato Wedges or Fries

Ingredients:

• 1 lb of potatoes
• 2 tbsps of oil canola, olive oil, or garlic infused oils
• Salt and pepper

Method:

1. Preheat oven to 450oF (232.2oC).
2. Line two rimmed baking sheet pans with parchment paper and lightly coat with nonstick spray.
3. Peel potatoes and cut into 1-cm slabs lengthwise, then stack a few slabs at a time.
4. Place potatoes in bowl, drizzle with oil, and toss to coat well.
5. Sprinkle lightly with salt.
6. Bake for 12-15 minutes or until the bottoms of the fries are golden.
7. Flip fries over and bake for about 12-15 minutes more or until fries are golden brown on both sides.

Other IBS-Friendly Recipe Ideas

• Simple Breakfast Bowl: Combine bananas, berries, almond butter, and cashews.
• Sweet Breakfast Shake: Blend bananas, cinnamon, and lactose-free or dairy-free kefir. Add protein powder for a boost.
• Oatmeal with Berries: Prepare oatmeal with lactose-free or plant-based milk, eggs, raspberries, strawberries, and blueberries.
• Avocado and Sprout Sandwich: Combine avocado, alfalfa sprouts, tomatoes, cucumbers, and mayonnaise on gluten-free or spelt-based bread.
• Shrimp and Anchovy Salad: Use shrimp and anchovies as the protein source, but omit garlic or replace it with garlic-infused oil or garlic powder.
• Chicken and Veggie Bowl: Combine chicken, avocado, butternut squash, and mixed greens. Use tahini in small servings.
• Baked Trout with Almond Flour Crust: Use trout, almond flour, panko bread crumbs, and Brussels sprouts.
• Flank Steak with Roasted Vegetables: Use flank steak and roast with low-FODMAP vegetables. Omit garlic or replace it with garlic-infused olive oil or garlic powder.
• Ginger Chicken Stir-Fry: Use ginger in moderate amounts.

Additional Tips for Managing IBS with Diet

• Plan ahead: Since the low-FODMAP diet takes a lot of time and effort, meal planning can keep you on track.
• Clear your calendar: It’s best to start the diet when you don’t have any events or commitments that would make it harder to stick with.
• Keep off-limit foods out of sight: Clearing high-FODMAP items from your kitchen is a good way to avoid temptation and make the process easier.
• Consider Soluble Fiber: The American College of Gastroenterology suggests that a diet high in soluble fiber can help people with IBS. The organization also recommends taking a supplement, such as psyllium, to help with symptoms.
• Identify Personal Triggers: Foods that cause IBS symptoms in some people may not cause them in others, so a person should pay attention to which foods cause a flare-up.
• Be Mindful of Other Potential Triggers: Caffeinated beverages, alcohol, fried foods, processed foods, spicy foods, and high-sugar foods may also trigger symptoms.
• Probiotics: Some research suggests that probiotics in live yogurt may also improve IBS symptoms.

tags: #ibs #diet #recipes