IBS Unfiltered

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  • 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.

  • Turkey & Veggie Lettuce Wraps with Quinoa Salad

    Difficulty: Easy
    Prep Time: 15 minutes
    Cook Time: 20 minutes
    Total Time: 35 minutes
    Servings: 2

    This packed lunch provides balanced protein and fiber without high-FODMAP ingredients. Lettuce wraps reduce wheat and gluten exposure, and the quinoa salad adds gentle, nutrient-rich carbs for sustained energy. It’s designed to be easily digestible, portable, and safe for IBS-friendly eating on the go.

    Ingredients:

    For the Wraps:

    • 6 large butter lettuce leaves
    • 4 oz sliced turkey breast (low-sodium, nitrate-free if possible)
    • ¼ cup grated carrot
    • ¼ cup cucumber, thinly sliced
    • 1 tsp garlic-infused olive oil (optional, low-FODMAP safe)

    For the Quinoa Salad:

    • ½ cup cooked quinoa (cooled)
    • ¼ cup diced red bell pepper
    • ¼ cup diced zucchini
    • 1 tbsp chopped fresh parsley
    • 1 tsp olive oil
    • Salt and pepper to taste

    Instructions:

    1. Prepare Quinoa Salad: Combine cooked quinoa, bell pepper, zucchini, parsley, olive oil, salt, and pepper in a small bowl. Set aside to cool.
    2. Assemble Wraps: Lay out lettuce leaves. Layer with turkey slices, carrot, cucumber, and drizzle lightly with garlic-infused oil. Fold or roll to create wraps.
    3. Pack wraps and quinoa salad in separate containers to keep fresh.
    4. Store in the fridge until ready to eat.

  • Crunchy Rice Cake Bites

    Difficulty: Very Easy
    Prep Time: 5 minutes
    Cook Time: 0 minutes
    Total Time: 5 minutes
    Servings: 1–2

    Jill shared this recipe saying “When I need a quick, safe snack, this combo never fails — crunchy, creamy, sweet, and totally gut-friendly”

    Ingredients:

    • 2 plain rice cakes
    • 2 tbsp natural peanut butter (no added sweeteners)
    • ½ banana, sliced thin
    • Sprinkle of chia seeds or cinnamon

    Instructions:

    1. Spread peanut butter evenly over rice cakes.
    2. Top with banana slices.
    3. Sprinkle chia seeds or cinnamon on top.

  • Lactose-Free Yogurt with Blueberries & Chia

    Difficulty: Very Easy
    Prep Time: 5 minutes
    Cook Time: 0 minutes
    Total Time: 5 minutes
    Servings: 1

    This snack is recommended as it supports digestive balance with probiotics from yogurt and gentle fiber from chia seeds. It’s designed to be light on the gut, with ingredients that help maintain healthy gut flora and steady energy levels.

    Ingredients:

    • ¾ cup lactose-free plain yogurt (or low-lactose Greek yogurt)
    • ¼ cup fresh blueberries
    • 1 tsp chia seeds
    • ½ tsp maple syrup or low-FODMAP sweetener (optional)

    Instructions:

    1. Add yogurt to a small bowl.
    2. Top with blueberries and chia seeds.
    3. Drizzle with maple syrup if you prefer a touch of sweetness.
    4. Stir gently and enjoy chilled.

  • Banana Oat pancakes

    A member shared that they make these on lazy mornings when their stomach feels off. They’re gentle, filling, and taste like comfort in pancake form.

    Difficulty: Easy
    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Total Time: 15 minutes
    Servings: 2

    Pancakes with a banana sliced on top

    Ingredients:

    • 1 ripe banana (medium)
    • ½ cup rolled oats
    • 1 egg
    • ¼ cup lactose-free milk (or almond milk)
    • ½ tsp cinnamon
    • ½ tsp baking powder
    • Optional: a drizzle of maple syrup or blueberries

    Instructions:

    1. Mash the banana in a bowl until smooth.
    2. Add the egg, milk, oats, cinnamon, and baking powder; mix well.
    3. Heat a non-stick pan on medium heat and lightly grease.
    4. Pour ¼-cup portions into the pan and cook 2–3 minutes per side until golden.
    5. Serve warm with toppings of choice.