IBS Unfiltered

Real Stories. Real IBS. Real Life.

Recent Posts

  • 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.

  • Chicken & Rice Comfort Bowl

    Difficulty: Easy
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 2

    Simple and filling with a calm stomach!

    Ingredients:

    • 1 cup cooked white rice
    • 1 cup cooked chicken breast, shredded or diced
    • ½ cup grated carrot
    • ½ cup zucchini, lightly sautéed
    • 1 tbsp olive oil
    • 1 tsp garlic-infused oil (low-FODMAP safe)
    • Salt and pepper to taste
    • 1 tbsp chopped parsley or cilantro (optional)

    Instructions:

    1. Warm olive oil in a skillet over medium heat.
    2. Add grated carrot and zucchini; cook for 3–4 minutes until soft.
    3. Add cooked chicken and rice; stir to heat through.
    4. Drizzle with garlic-infused oil, season, and mix well.
    5. Garnish with herbs if desired.

  • Gentle Ginger Chicken & Rice Bowl

    Prep time: 10 minutes
    Cook time: 20 minutes
    Total time: 30 minutes
    Difficulty: Easy
    Serves: 2–3

    Description

    This Gentle Ginger Chicken & Rice Bowl is a soothing, well-balanced meal designed for sensitive stomachs. The ginger aids digestion, while garlic-infused olive oil and tamari add flavour without triggering IBS symptoms.

    🧂 Ingredients

    • 2 boneless, skinless chicken breasts, thinly sliced
    • 1 tbsp garlic-infused olive oil
    • 1 tbsp grated fresh ginger (or ½ tsp ground ginger)
    • 1 cup cooked white rice (or low-FODMAP brown rice)
    • 1 cup baby spinach or bok choy
    • ½ cup sliced carrots
    • 2 tbsp low-sodium tamari (gluten-free soy sauce)
    • 1 tsp sesame oil
    • 1 tbsp chopped green tops of spring onions (optional garnish)

    👩‍🍳 Instructions

    1. Cook the chicken
      • Heat garlic-infused olive oil in a skillet over medium heat.
      • Add chicken and ginger; sauté for 5–6 minutes until lightly browned.
    2. Add vegetables
      • Stir in carrots and tamari; cook 3–4 minutes until tender.
      • Add spinach or bok choy and cook until just wilted.
    3. Assemble the bowl
      • Serve the chicken and vegetables over a bed of warm rice.
      • Drizzle with sesame oil and top with green onion tops (if tolerated).

  • Popcorn

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

    Popcorn has been one of my go to snacks for years. Its also perfect for IBs as it is a low-FODMAP, high-fiber snack that’s easy on digestion. When made at home with simple, clean ingredients, it’s an ideal on-the-go or movie-night treat for IBS sufferers.

    Ingredients

    • 3 cups air-popped popcorn
    • 1 Tbsp melted butter or lactose-free butter
    • Pinch sea salt
    • (Optional) Safe herbs or spices (smoked paprika, dried chives — no garlic/onion)

    👩‍🍳 Instructions

    1. Pop the popcorn using an air-popper or stovetop with minimal oil.
    2. Drizzle with butter and sprinkle salt.
    3. Toss until evenly coated.
    4. Serve immediately, or store up to 2 days in a sealed container.

    🌿 IBS Tips

    • Keep portions to 3–4 cups popped popcorn per serving.
    • Add pumpkin seeds or a few dark chocolate chips for variety.
    • Avoid microwave popcorn — it often contains FODMAP-triggering additives.

  • No-Bake Chocolate Coconut Balls

    Prep Time: 10 minutes
    Chill Time: 30 minutes
    Total Time: 40 minutes
    Difficulty: ⭐ Easy
    Servings: ~12 balls

    Chocolate coconut balls. Some covered with coconut, some without.

    This no-bake treat is completely low-FODMAP, dairy-free, and gluten-free.
    It avoids common IBS triggers like honey, wheat, and lactose — but still satisfies a sweet craving. Perfect for those following the Monash-approved low-FODMAP plan.

    Ingredients

    • 1 cup unsweetened desiccated coconut
    • ½ cup almond meal (or low-FODMAP flour alternative)
    • ¼ cup unsweetened cocoa powder
    • 2–3 Tbsp pure maple syrup (low-FODMAP sweetener)
    • 2–3 Tbsp melted coconut oil
    • ¼ tsp sea salt
    • (Optional) 2 Tbsp dark chocolate chips (ensure portion is low-FODMAP)

    Instructions

    1. Mix the dry ingredients – Combine coconut, almond meal, cocoa powder, and salt in a medium bowl.
    2. Add wet ingredients – Stir in melted coconut oil and maple syrup until the mixture comes together.
    3. Add extras – Fold in chocolate chips if using.
    4. Shape – Roll the mixture into small balls (about 1 inch each).
    5. Chill – Place on a parchment-lined tray and refrigerate for 30 minutes until firm.
    6. Store – Keep in an airtight container in the fridge for up to 5 days.

    🌿 IBS Tips

    • Portion control: 1–2 balls per snack is ideal to stay within FODMAP limits.
    • Variations: Add a drop of peppermint extract or roll in shredded coconut for variety.
    • Sweetener swap: Maple syrup keeps it tummy-friendly; avoid honey or agave.

  • 🥗 Mediterranean Quinoa Salad

    Thank you for sharing your recipe with use Sara.

    Prep time: 15 minutes
    Cook time: 15 minutes
    Total time: 30 minutes
    Difficulty: Easy
    Serves: 4

    A mix of quinoa, feta, tomatoes, and cucumbers.
    Description

    A light, refreshing salad that’s high in fiber and protein yet gentle on sensitive stomachs. Featuring quinoa, crisp veggies, and a tangy lemon-herb dressing, this dish makes a perfect lunch or side.

    🧂 Ingredients
    • 1 cup uncooked quinoa, rinsed
    • 2 cups vegetable broth or water
    • 1 cup chopped cucumber
    • 1 cup diced tomatoes
    • ½ cup chopped red bell pepper
    • 2 tbsp chopped fresh parsley
    • 2 tbsp crumbled feta – or you can use lactose free feta (optional)
    • 2 tbsp garlic-infused olive oil
    • 1 tbsp fresh lemon juice
    • Salt and pepper to taste
    👩‍🍳 Instructions
    1. Cook quinoa: combine with broth in a pot, bring to a boil, reduce heat, and simmer for 12–15 minutes until fluffy. Let cool slightly.
    2. In a large bowl, combine quinoa, cucumber, tomatoes, and bell pepper.
    3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
    4. Toss dressing with the salad, add parsley and feta, and mix gently.
    5. Serve chilled or at room temperature.
    🌿 Serving Tips
    • Add grilled chicken or salmon for extra protein.
    • Keeps well in the fridge for up to 3 days — great for meal prep.

  • Jon’s Cream Cheese Pumpkin Cookies(gluten-free, dairy-free, sugar-free)

    Just in time for fall, here is a delicious-looking recipe shared by a member. Thank you Kana!

    Prep time: 15 minutes
    Cook time: 12 minutes
    Total time: 27 minutes
    Difficulty: Easy
    Serves: ~24 cookies

    Pumpkin cookies with brown sugar sprinkled on top

    1 c. cooked or canned pumpkin
    2 c. Splenda
    2 eggs
    1 tsp vanilla extract
    3 ½ c. Namaste gluten free flour blend (or your preferred brand)
    2 tsp pumpkin pie spice
    2 tsp ground cinnamon
    1 tsp salt
    ½ tsp baking soda
    8 oz. dairy-free cream cheese

    * Mix together everything but the flour & salt
    * Add flour & salt and mix
    * Make cookies on baking sheet
    * Bake 10-12 minutes at 350 degrees

    And if you’re feeling really decadent, frost with:
    Jon’s Cream Cheese Frosting
    (sugar-free, gluten-free, dairy-free)

    Mix:
    2 c. Splenda
    ½ c. Smart Balance (or your preferred butter substitute)
    4 oz. Tofutti dairy-free cream cheese (or your preferred brand)
    2 tsp cinnamon
    2 T vanilla extract

    These are my favorite treats when I’m having a flare-up of Crohn’s Disease, and it seems an appropriate time of year for the recipe as well!
    It’s impossible to find prepared foods that are gluten-free AND dairy-free AND sugar-free (the three things that cause me the most distress), so my husband has invented a bunch of recipes for when I’m flaring. We’re happy to share more, if they’re of use!