IBS Unfiltered

Real Stories. Real IBS. Real Life.

Recent Posts

  • DAY 1 – Herb- Roasted Turkey Breast!

    The holidays are my favourite time of year, but they’re not always tummy-friendly for those of us with IBS. So I’m kicking off a Christmas countdown full of comforting, IBS-friendly recipes!

    For the first day of out countdown we are starting with Herb roasted Turkey Breast.
    Serves: 4
    Prep: 10 min
    Cook: 45 min
    Difficulty: Easy

    Ingredients

    • 1 turkey breast (700–900g)
    • 2 tbsp olive oil
    • 1 tsp dried rosemary
    • 1 tsp dried thyme
    • Zest of 1 lemon
    • 1 tsp salt
    • ½ tsp pepper

    Instructions

    1. Preheat oven to 180°C (350°F).
    2. Mix olive oil, herbs, lemon zest, salt, and pepper.
    3. Rub mixture over turkey breast.
    4. Place in a baking dish and roast 40–45 minutes, until juices run clear.
    5. Rest 5 minutes before slicing.

  • Lemon Coconut Bliss Balls (No Bake)

    IBS-Friendly, Dairy-Free, Gluten-Free

    These bright, refreshing bliss balls make a perfect IBS-friendly dessert or snack. They’re naturally low-FODMAP, quick to prepare, and require no baking.

    Difficulty: Easy

    Prep Time: 10 minutes

    Chill Time: 20–30 minutes

    Total Time: 30–40 minutes

    Servings: 12–14 balls

    Ingredients

    • 1 cup oats (Gluten free can also be used)
    • ½ cup shredded unsweetened coconut
    • 2 tbsp chia seeds
    • 2 tbsp maple syrup
    • 2 tbsp fresh lemon juice
    • 1 tbsp lemon zest
    • 2 tbsp coconut oil, melted
    • 1 tsp vanilla extract
    • 1–2 tbsp water (if mixture is too dry)
    • Pinch of sea salt

    Instructions

    1. Blend dry ingredients:
      Add oats, coconut, and chia seeds to a food processor and pulse until finely ground.
    2. Add wet ingredients:
      Add lemon juice, lemon zest, maple syrup, coconut oil, vanilla, and salt. Process until the mixture comes together.
    3. Adjust texture:
      If crumbly, add 1 tablespoon of water at a time until the mixture is sticky enough to roll.
    4. Shape:
      Roll 1-tbsp portions into small balls with your hands.
    5. Optional coating:
      Roll in extra shredded coconut for a polished look.
    6. Chill:
      Refrigerate for 20–30 minutes to firm up.

    Storage

    • Refrigerator: up to 1 week
    • Freezer: up to 2 months

  • Blueberry Almond Oat Porridge

    Prep time: 5 minutes
    Cook time: 10 minutes
    Total time: 15 minutes
    Difficulty: Easy
    Serves: 1

    A warm and comforting bowl of creamy oats topped with fresh blueberries and crunchy almonds. Gentle on the stomach and ideal for a soothing start to the day.

    Ingredients:

    • 1/2 cup certified gluten-free oats
    • 1 cup lactose-free milk or almond milk
    • 1/4 cup fresh blueberries
    • 1 tbsp chopped almonds
    • 1 tsp maple syrup

    Instructions:

    1. Simmer oats and milk in a small saucepan until creamy.
    2. Stir occasionally to prevent sticking.
    3. Top with blueberries, almonds, and maple syrup.

  • Sheet-Pan Chicken & Potatoes

    Prep time: 10 minutes
    Cook time: 30 minutes
    Total time: 40 minutes
    Difficulty: Easy
    Serves: 3–4

    A hearty all-in-one bake featuring tender chicken thighs and crisp roasted vegetables.

    Ingredients

    • Chicken thighs
    • Baby potatoes
    • Zucchini
    • Olive oil, lemon, oregano

    Instructions

    1. Preheat oven.
    2. Arrange ingredients.
    3. Bake 35–40 minutes.

  • Vegetarian Stuffed Peppers

    Prep time: 10 minutes
    Cook time: 35 minutes
    Total time: 45 minutes
    Difficulty: Medium
    Serves: 4

    Colorful bell peppers filled with a wholesome mix of rice, kale, eggplant, and tomato sauce.

    Ingredients

    • 4 bell peppers, halved
    • 1 cup cooked rice
    • 1 cup roasted eggplant
    • 1 cup chopped kale
    • 1 cup low-FODMAP tomato sauce
    • 1 tbsp garlic-infused oil

    Instructions

    1. Preheat oven.
    2. Mix filling ingredients.
    3. Fill peppers.
    4. Bake 30–35 minutes.

  • Low-FODMAP Shrimp Fried Rice

    Prep time: 10 minutes
    Cook time: 10 minutes
    Total time: 20 minutes
    Difficulty: Easy
    Serves: 2

    A quick stir-fry loaded with shrimp, veggies, and rice—perfect for weeknights and customizable to taste.

    Ingredients

    • 2 cups cooked rice
    • 1 cup shrimp, peeled
    • 1 carrot, diced
    • 1 cup green beans, chopped
    • 1 tbsp sesame oil
    • 1 tbsp garlic-infused oil
    • 2 eggs, beaten
    • 1 tbsp tamari

    Instructions

    1. Heat oils in wok.
    2. Cook shrimp.
    3. Add veggies.
    4. Scramble eggs.
    5. Add rice and tamari; stir.

  • One-Pot Creamy Tuscan Chicken

    Prep time: 10 minutes
    Cook time: 25 minutes
    Total time: 35 minutes
    Difficulty: Medium
    Serves: 2–3

    A comforting creamy chicken dish with spinach and sun-dried tomatoes. Made one-pot style for easy cleanup.

    Ingredients

    • 2 chicken breasts, sliced
    • 2 tbsp garlic-infused olive oil
    • 1/2 cup sun-dried tomatoes (oil-packed, drained)
    • 2 cups baby spinach
    • 1 cup lactose-free cream or coconut milk
    • 1/2 cup low-FODMAP chicken broth
    • Salt & pepper

    Instructions

    1. Heat oil in a skillet.
    2. Cook chicken until browned.
    3. Add tomatoes, broth, and cream; simmer.
    4. Stir in spinach.
    5. Season and serve.

  • Turkey & Spinach Meatballs with Quinoa & Tomato-Basil Sauce

    Prep time: 15 minutes
    Cook time: 25 minutes
    Total time: 40 minutes
    Difficulty: Medium
    Serves: 3–4

    Tender turkey meatballs paired with quinoa and a low-FODMAP tomato sauce—comforting, protein-rich, and IBS-friendly.

    Ingredients

    • 1 lb ground turkey
    • 1 cup baby spinach, finely chopped
    • 1 egg
    • 1/2 cup breadcrumbs or gluten-free breadcrumbs
    • 1 tbsp garlic-infused olive oil
    • Salt & pepper
    • 1 cup quinoa, cooked
    • 1 jar low-FODMAP tomato basil sauce

    Instructions

    1. Preheat oven to 375°F (190°C).
    2. Combine turkey, spinach, egg, breadcrumbs, oil, salt, and pepper.
    3. Form meatballs; bake 20–22 minutes.
    4. Heat sauce on stovetop.
    5. Serve over cooked quinoa.

  • Sheet-Pan Salmon with Baby Turnips & Bok Choy

    Prep time: 10 minutes
    Cook time: 20 minutes
    Total time: 30 minutes
    Difficulty: Easy
    Serves: 2

    A balanced and simple sheet-pan meal with flaky salmon and crisp‑tender vegetables for a nutritious low-FODMAP dinner.

    Ingredients

    • 2 salmon fillets
    • 4 baby turnips, halved
    • 2 heads baby bok choy, halved
    • 2 tbsp olive oil
    • 1 tsp grated ginger
    • Salt & pepper
    • Lemon wedges

    Instructions

    1. Preheat oven to 400°F (205°C).
    2. Arrange salmon and vegetables on a lined sheet pan.
    3. Drizzle with oil, ginger, salt, and pepper.
    4. Roast for 15–18 minutes.
    5. Serve with lemon.

  • Lemon-Herb Grilled Chicken with Bell Pepper & Zucchini

    Prep time: 10 minutes
    Cook time: 15 minutes
    Total time: 25 minutes
    Difficulty: Easy
    Serves: 2

    A bright and refreshing grilled chicken dish featuring citrus, herbs, and simple low-FODMAP vegetables. Perfect for a light but satisfying dinner.

    Ingredients

    • 2 chicken breasts
    • 2 tbsp garlic-infused olive oil
    • 1 tbsp lemon juice
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 1 red bell pepper, sliced
    • 1 zucchini, sliced
    • Salt & pepper to taste

    Instructions

    1. Preheat grill or grill pan to medium-high heat.
    2. Brush chicken with garlic-infused oil, lemon juice, oregano, basil, salt, and pepper.
    3. Grill chicken for 5–6 minutes per side or until fully cooked.
    4. Toss bell pepper and zucchini in oil, salt, and pepper; grill until tender.
    5. Serve warm.