IBS Unfiltered

Real Stories. Real IBS. Real Life.

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  • DAY 17 — Cinnamon Baked Oranges

    Serves: 4
    Prep: 5 min • Cook: 15 min • Difficulty: Easy

    Ingredients

    • 2 oranges, sliced
    • 1 tbsp maple syrup
    • ½ tsp cinnamon

    Instructions

    1. Preheat oven to 180°C (350°F).
    2. Lay orange slices on a tray.
    3. Drizzle with maple syrup + cinnamon.
    4. Bake 12–15 minutes.

  • DAY 16 — Garlic-Infused Roast Potatoes

    Serves: 4
    Prep: 10 min • Cook: 35 min • Difficulty: Easy

    Ingredients

    • 800g potatoes, chopped
    • 3 tbsp garlic-infused oil
    • ½ tsp rosemary
    • Salt & pepper

    Instructions

    1. Preheat oven to 200°C (400°F).
    2. Toss potatoes with garlic-infused oil, rosemary, salt & pepper.
    3. Roast 30–35 minutes.

  • DAY 15 — Polenta Cakes with Cranberry Chutney

    Serves: 8
    Prep: 15 min • Cook: 20 min • Difficulty: Medium

    Ingredients

    Polenta Cakes:

    • 1 cup instant polenta
    • 3 cups low-FODMAP stock
    • 2 tbsp lactose-free butter
    • Salt

    Chutney:

    • 1 cup cranberries
    • ½ cup water
    • 2 tbsp sugar
    • 1 tsp ginger

    Instructions

    1. Simmer stock; whisk in polenta 3–5 minutes.
    2. Spread into a dish & cool, then cut into squares.
    3. Pan-fry squares in butter until golden.
    4. For chutney: simmer all chutney ingredients 10 minutes.

  • DAY 14 — Low-FODMAP Apple Crumble

    Serves: 6
    Prep: 10 min • Cook: 25 min • Difficulty: Easy

    Ingredients

    Filling:

    • 4 firm apples, sliced
    • 1 tbsp maple syrup
    • 1 tsp cinnamon

    Crumble:

    • 1 cup gluten-free oats
    • ½ cup GF flour
    • ¼ cup lactose-free butter
    • ¼ cup brown sugar

    Instructions

    1. Preheat oven to 180°C (350°F).
    2. Mix apple slices with cinnamon and maple syrup; place in dish.
    3. Combine crumble ingredients; spread on top.
    4. Bake 25–30 minutes

  • DAY 13 — Ginger & Maple Christmas Cookies

    Serves: 12 cookies
    Prep: 15 min • Cook: 10 min • Difficulty: Easy

    Ingredients

    • 1½ cups gluten-free flour
    • ½ cup lactose-free butter
    • ⅓ cup sugar
    • 1 tbsp maple syrup
    • 1 egg
    • 1 tsp ground ginger
    • ½ tsp cinnamon
    • ½ tsp baking powder

    Instructions

    1. Preheat oven to 175°C (350°F).
    2. Cream butter + sugar.
    3. Add egg + maple syrup.
    4. Add dry ingredients.
    5. Roll into balls; flatten.
    6. Bake 10–12 minutes.

  • DAY 12 — IBS-Friendly Hot Chocolate

    Serves: 2
    Prep: 5 min • Cook: 5 min • Difficulty: Easy

    Ingredients

    • 2 cups lactose-free or almond milk
    • 2 tbsp cocoa powder
    • 1½ tbsp sugar or maple syrup
    • Pinch cinnamon
    • Optional – top with some marshmallows or lactose free whip cream

    Instructions

    1. Heat milk gently in a pot.
    2. Whisk in cocoa and sugar until smooth.
    3. Add cinnamon and serve warm.

  • DAY 11 — Quinoa & Roasted Veg Christmas Salad

    Serves: 4
    Prep: 10 min • Cook: 20 min • Difficulty: Easy

    Ingredients

    • 1 cup quinoa
    • 2 carrots, chopped
    • 1 parsnip, chopped
    • ¼ cup dried cranberries (low-FODMAP portion)
    • ¼ cup lactose-free feta
    • 1 tbsp olive oil
    • Salt & pepper

    Instructions

    1. Roast carrots + parsnips 20 minutes at 200°C (400°F).
    2. Cook quinoa per packet (~15 minutes).
    3. Combine quinoa, veg, cranberries, feta.
    4. Season with oil, salt, and pepper.

  • DAY 10 — Spiced Maple Roast Chicken Thighs

    Serves: 4
    Prep: 5 min • Cook: 30 min • Difficulty: Easy

    Ingredients

    • 6 chicken thighs
    • 1 tbsp olive oil
    • 1 tbsp maple syrup
    • 1 tsp paprika
    • Salt & pepper

    Instructions

    1. Preheat oven to 200°C (400°F).
    2. Mix oil, maple syrup, paprika, salt & pepper.
    3. Coat chicken and bake 30–35 minutes.

  • DAY 9 — Low-FODMAP Shepherd’s Pie

    Serves: 6
    Prep: 20 min • Cook: 35 min • Difficulty: Medium

    Ingredients

    Filling:

    • 500g beef mince
    • 2 carrots, diced
    • 1 celery stalk, diced
    • 2 tbsp tomato paste
    • 1 cup low-FODMAP stock
    • 1 tsp rosemary
    • Salt & pepper

    Topping:

    • 800g mashed potatoes (use recipe from Day 3)

    Instructions

    1. Brown the mince in a pan.
    2. Add carrots & celery; cook 5 minutes.
    3. Add tomato paste, stock, rosemary; simmer 10 minutes.
    4. Transfer to a baking dish.
    5. Spread mashed potato on top.
    6. Bake at 190°C (375°F) for 20–25 minutes.

  • DAY 8 — Lemon & Herb Baked Salmon

    Serves: 4
    Prep: 10 min • Cook: 20 min • Difficulty: Easy

    Ingredients

    • 4 salmon fillets
    • 1 lemon, sliced
    • 1 tbsp olive oil
    • 1 tbsp chopped dill
    • Salt & pepper

    Instructions

    1. Preheat oven to 180°C (350°F).
    2. Place salmon on tray; drizzle with oil, add herbs, salt, and pepper.
    3. Lay lemon slices on top.
    4. Bake 18–20 minutes.