10 Perfect Meal Plans For An Irritable Bowel Syndrome (IBS) Diet

Irritable bowel syndrome (IBS) is a gastrointestinal medical condition in which a person suffers from persistent diarrhea and other digestive issues. For people with IBS, finding foods that bode well with their stomachs can be difficult, which is why we’ve rounded up 10 easy, IBS-friendly meals to try.

One of the best ways to manage IBS is by eating the right foods. So, keep reading to learn how to make 10 mouth-watering recipes you can enjoy with this condition…

1. Bacon-Wrapped Chicken with Roasted Zucchini

This recipe does not contain any dairy, nuts, gluten, eggs, soy, or sodium. So, get ready to cook up a yummy dish for your next dinner!

What You’ll Need

  • Two eight-ounce skinless, boneless chicken breasts (halved and trimmed)
  • Four slices of bacon
  • One small onion (sliced)
  • One and 1/2 pounds of summer squash or zucchini (1/2 inch slices)
  • One tablespoon balsamic vinegar
  • One teaspoon dried thyme (divided)
  • One tablespoon extra-virgin olive oil (divided)
  • One teaspoon extra-virgin olive oil
  • One-half teaspoon salt (divided)
  • One-half teaspoon ground black pepper (divided)

How to Prepare

  • Preheat oven to 425F.
  • Mix vinegar, 1/2 teaspoon thyme, one teaspoon oil, and 1/4 teaspoon of salt and pepper in a bowl.
  • Wrap one piece of bacon around each chicken breast half. Roast in a pan in the oven for five minutes.
  • Mix squash, onion, 1/2 teaspoon thyme, one tablespoon oil, and 1/4 teaspoons salt and pepper in a bowl.
  • Add the squash mixture to the chicken and roast for 10 minutes.
  • Remove pan, set broiler to high, stir vegetables, place pan back in the oven, and cook for five minutes. Serve.

2. Mushroom, Crab, and Dill Omelette

Looking for a tasty recipe to help with digestion? In this omelette, the dill helps with digestion, which is a great benefit for people suffering from IBS. Plus, you only need a couple of things to make it.

What You’ll Need

  • Two egg whites
  • Two tablespoons crab meat
  • 1/4 teaspoon dillweed
  • One tablespoon finely chopped onion
  • 2/3 cup chopped fresh mushrooms

How to Prepare

  • Combine dill and egg whites in a bowl. Whisk gently until frothy.
  • Spray a small skillet with cooking oil. Saute onions and mushrooms until tender.
  • Using a small bowl, mix mushrooms, onions, and crab meat.
  • Spray pan with cooking oil and cook everything over medium heat.
  • Once the edges become crisp, flip with a spatula and cook for one to two minutes. Serve.

3. New England Clam Chowder

For some people, a hearty chowder is a favorite meal option. In this recipe, the insoluble fiber breaks down for easier digestion. Potatoes and flour also help stabilize bowel movements, so this is a great choice for people suffering from IBS.

What You’ll Need

  • Two 6.5 ounce cans of clams (minced)
  • Four cups peeled potatoes in one-inch cubes
  • Two large carrots (peeled and diced)
  • One large onion (diced)
  • Two cups clam broth
  • One tablespoon parsley (dried)
  • One bay leaf
  • One tablespoon olive oil
  • Three cups plain soy
  • 1/2 teaspoon thyme (crushed)
  • 1/2 cup flour
  • Salt and pepper

How to Prepare

  • Heat oil in a large stockpot over medium heat. Add carrots and onions and saute until soft.
  • Gradually add flour and stir thoroughly.
  • Gradually add clam broth and stir thoroughly.
  • Add plain soy and mix until smooth.
  • Add spices and clams and bring to a boil. Cover and lower heat to simmer for 30 minutes.
  • Add potatoes and simmer for 30 minutes.
  • Add salt and pepper to taste and serve.

4. Portabella Mushroom and Sundried Tomato Bruschetta

Mushrooms are a safe, soluble fiber and make for a great option for people with IBS. This recipe is an amped-up take on a traditional bruschetta, and it’s perfect for entertaining guests or enjoying as a simple appetizer.

What You’ll Need

  • Two portabella mushroom caps (cleaned and chopped)
  • 1/4 cup dried tomatoes
  • Two cloves garlic (minced)
  • 1/2 cup water
  • One tablespoon olive oil
  • One teaspoon balsamic vinegar
  • Two tablespoons fresh basil (finely shredded)
  • Salt and pepper

How to Prepare

  • Boil water in a small saucepan.
  • Take off heat, add tomatoes, and soak for 15 minutes.
  • Puree vinegar, water, and tomatoes in a blender, and then place in a serving bowl.
  • Spray a medium skillet with cooking oil. Saute garlic and mushrooms over medium heat for five minutes.
  • Remove from heat and mix in the olive oil.
  • Fold into tomato mixture, and then add basil. Season to taste with salt and pepper. Serve with sourdough baguettes.

5. Italian Crostini

For seafood lovers, this recipe is a delicious option. Paired with a creamy, flavorful sauce, the shrimp topped on a slide of French bread makes for a tasty appetizer or meal.

What You’ll Need

For Prawns

  • One pound medium prawns (deveined and shelled)
  • Six large cloves garlic (minced)
  • One cup water
  • 1/8 teaspoon saffron
  • Dash of salt

For Sauce

  • Three large tomatoes (diced)
  • Three cloves garlic (minced)
  • One small onion (diced)
  • 1/4 cup liquid from cooking prawns
  • 1 1/2 tablespoons honey
  • 1/4 teaspoon cumin (ground)
  • One teaspoon olive oil
  • 1/8 teaspoon cayenne pepper

For Crostini

  • French bread baguettes (one-inch slices)
  • Two tablespoons soy
  • Parmesan cheese

How to Prepare

  • Place water, salt, garlic, and saffron into a small saucepan and bring to a boil.
  • Add prawns and simmer until pink. Slicing lengthwise, cut each prawn in half.
  • Mix all sauce ingredients in a medium saucepan and stir thoroughly. Bring to a boil, decrease heat, and simmer approximately 45 minutes or until thick.
  • Puree the sauce in a blender or food processor.
  • Broil baguette slices on a cookie sheet until golden. Turn over to broil the other side.
  • Place prawn halves, sauce, and soy over the top and broil until the cheese is melted. Serve immediately.

6. Brown Sugar Banana Bread

A great benefit of this banana bread recipe? The fat content is low due to the egg whites and banana puree. Plus, it’s sure to be just as tasty as any other banana bread recipe around.

What You’ll Need

  • 3 1/2 cups unbleached, all-purpose white flour
  • Six egg whites
  • Two teaspoons baking soda
  • 1 1/3 cup brown sugar
  • Three cups black bananas (mashed)
  • 1/2 teaspoon baking powder
  • 1/3 cup canola oil
  • 1/2 teaspoon salt
  • One tablespoon vanilla

How to Prepare

Step 1: Sift flour, baking powder, baking soda, and salt together in a large bowl. Thoroughly mix with a metal whisk.

Step 2: Place egg whites, brown sugar, bananas, canola oil, and vanilla in a bowl and mix until creamy while using an electric mixer.

Step 3: Mix the dry and wet ingredients together by hand until smooth.

Step 4: Spray loaf pan with cooking oil.

Step 5: Bake at 350 degrees F for 50 to 60 minutes until a toothpick inserted in the middle comes out clean.

Step Six: Cool on rack, slice, and serve.

7. Sweet and Sour Chicken

This recipe is healthy, contains no additives, and uses paleo ingredients, all of which are perfect benefits for IBS sufferers. This recipe takes a little more time to prepare compared to some of the other options on this list, but it’s guaranteed to taste better than your average takeout dish!

What You’ll Need

  • One pound skinless, boneless chicken breasts. (sliced into one-inch pieces)
  • 1/2 cup cornstarch
  • One large egg (beaten)
  • 1/2 cup sugar
  • 1/4 cup ketchup
  • Two tablespoons coconut oil
  • One cup chunky pineapple
  • 1/4 cup chicken stock
  • 1/4 cup apple cider vinegar
  • Two tablespoons gluten-free soy sauce
  • One red pepper (cut into chunks)
  • Stalks from three spring onions

How to Prepare

  • Mix sugar, soy sauce, vinegar, ketchup, and chicken stock in a saucepan. Bring to a boil, simmer on low heat, and set aside.
  • Place egg and chicken in a Ziploc bag. Shake until chicken is coated. Add cornstarch and shake again.
  • Place coconut oil in a skillet and add chicken. Cook both sides on medium heat until the coating crisps.
  • Add pineapple and pepper and cook over medium heat until the chicken browns and cooks thoroughly.
  • Add sauce to the peppers and chicken. Simmer for a few minutes.
  • Place sliced green onions on top and serve over jasmine rice.

8. Pork Loin with Herb Stuffing

Looking for a dish to serve at your next party? This recipe is gluten-free and low in fat, two benefits perfect for people with IBS. Plus, it makes for a full meal, so you can cook it knowing you’ll be full after eating it!

What You’ll Need

  • Five-pound pork loin roast
  • Three cups white rice
  • Two cups chicken stock
  • 1 1/2 cup leek tips
  • 1/4 cup green onions
  • One tablespoon olive oil
  • One teaspoon oregano (dried)
  • One cup parsley (fresh)
  • Three tablespoons pumpkin seeds
  • One tablespoon oil (garlic infused)
  • 1/2 teaspoon thyme (dried)
  • Rock salt

How to Prepare

  • Preheat oven to 430F.
  • Prepare risotto.
  • Fry leeks in garlic-infused olive oil for two minutes. Add risotto and stir for one minute.
  • Gradually add chicken stock and stir thoroughly. Reduce heat and cook for 20 minutes.
  • Remove risotto and mix in green onions, parsley, thyme, oregano, and pumpkin seeds. Place in a bowl to cool.
  • Score pork skin with a sharp knife, then stuff and tie off the pork roast.
  • Rub the pork skin with olive oil and season with salt. Roast in the oven for 30 minutes.
  • Remove from the oven, baste, and lightly salt.
  • Decrease temperature to 390F and roast for an hour and a half. Baste every 30 minutes.
  • Remove from oven, slice, and serve.

9. Beef Skillet Supper

Skillet recipes are simple, tasty and easy to make. That’s why we’ve included this tasty recipe in our list. Plus, you can cater this recipe to your personal preferences by adding or subtracting any ingredients you want.

What You’ll Need

  • One pound lean ground beef
  • One tablespoon shortening (solid)
  • 1/2 medium cabbage (sliced)
  • One white sweet potato (diced)
  • Three tablespoons coconut milk
  • One tablespoon ginger (fresh)
  • One large carrot (sliced thin)
  • One medium zucchini (sliced thin)
  • Your choice of fresh herbs such as parsley or cilantro for serving
  • The green parts of a scallion for serving
  • Sea salt

How to Prepare

  • Melt solid fat in a skillet over medium heat. Place ground beef in the skillet and brown.
  • When the beef is two-thirds browned, add ginger, coconut milk, sweet potato, and cabbage. Cover and cook for six to seven minutes or until the sweet potato is cooked. Turn the heat off.
  • Add the zucchini and carrots, cover, and steam for three minutes. Turn the heat on low and cook for one to two minutes.
  • Sprinkle with sea salt, scallions, and fresh herbs. Serve.

10. Peanut Butter Coconut Chicken

This recipe is good for the immune system, offers natural energy fast, raises HDL, or good cholesterol, and improves absorption and digestion of minerals, vitamins, and nutrients. Even better, it’s fairly easy to make.

What You’ll Need

  • Four skinless chicken legs
  • Three tablespoons peanut butter
  • Three tablespoons olive oil
  • Six three-ounce cans of coconut milk
  • Dash of salt

How to Prepare

  • Heat olive oil over medium-high heat in a large pot.
  • Add chicken to the pot and cook for two to three minutes or until browned. Turn the chicken often.
  • Cover the chicken with water and cook for about 40 minutes over low-medium heat. Stir occasionally.
  • Mix peanut butter and coconut milk in a bowl with a whisk until smooth. Add the mixture to the chicken and cook for approximately 20 minutes.
  • Stir well and use salt to taste. Serve with your favorite rice.

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