IBS Unfiltered

Real Stories. Real IBS. Real Life.

Recent Posts

  • 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!

  • My story

    An anonymous member shared this story with us. Who can relate to the struggle of getting a diagnosis? I know I sure can!

    For years, I thought my stomach pain was just “stress.” That’s what everyone told me — doctors, friends, even myself. I’d have days where I couldn’t leave the house without scoping out every restroom on the way. My stomach would twist into knots after meals that seemed harmless, and I’d be left wondering what I did wrong this time.

    The hardest part wasn’t just the physical pain — it was the shame. Trying to explain to coworkers why I missed meetings, or telling friends I couldn’t make dinner plans again, felt impossible. I became an expert at hiding it.


    Eventually, after too many “normal” test results and dismissive answers, I found a gastroenterologist who really listened. Getting diagnosed with IBS was both a relief and a heartbreak — relief that it had a name, heartbreak that it might never go away.
    If you’re struggling, please know you’re not alone. Your body isn’t broken, and your story matters.

    -Anonyms

  • Lemon & Herb Salmon with Warm Quinoa & Zucchini

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

    This Lemon & Herb Salmon with Warm Quinoa & Zucchini is a light, low-FODMAP meal designed to support gut comfort while still being flavorful and satisfying. Fresh salmon is baked with lemon, dill, and garlic-infused olive oil for gentle, aromatic flavor — no high-FODMAP ingredients required. Served over fluffy quinoa and sautéed zucchini, this dish provides lean protein, fibre, and anti-inflammatory omega-3s, making it ideal for people managing IBS or seeking a balanced, bloat-friendly dinner.

    Salmon on a plate with lemon slices as well as a pile of quinoa topped with zucchini

    🧂 Ingredients

    For the salmon:

    • 2 salmon fillets (about 150 g / 5 oz each)
    • 1 tbsp garlic-infused olive oil (low-FODMAP alternative to garlic)
    • 1 tbsp fresh lemon juice
    • ½ tsp lemon zest
    • 1 tsp chopped fresh dill (or parsley)
    • Salt and pepper to taste

    For the warm quinoa & zucchini:

    • ½ cup uncooked quinoa (rinsed)
    • 1 cup low-FODMAP vegetable stock or water
    • 1 medium zucchini, thinly sliced or ribboned
    • 1 tsp olive oil
    • 1 tsp chopped fresh parsley or chives
    • Pinch of salt and pepper
    • Optional: a few spinach leaves or green beans for extra greens

    👩‍🍳 Instructions

    1. Cook the quinoa
      • Rinse quinoa well under cold water.
      • Add to a saucepan with stock or water, bring to a boil, then reduce heat.
      • Cover and simmer for 12–15 minutes until fluffy. Set aside.
    2. Prepare the salmon
      • Preheat oven to 375 °F (190 °C).
      • Line a small baking dish with parchment paper.
      • Brush salmon with garlic-infused olive oil, then sprinkle with salt, pepper, lemon juice, zest, and herbs.
      • Bake for 12–15 minutes or until salmon flakes easily with a fork. (You can also pan-sear for 3–4 min per side if you prefer.)
    3. Sauté the zucchini
      • In a skillet, heat olive oil over medium heat.
      • Add zucchini slices and a pinch of salt.
      • Sauté 3–4 minutes until tender but not mushy.
      • Stir in parsley or chives at the end.
    4. Assemble
      • Divide quinoa and zucchini between two plates.
      • Top with baked salmon fillet.
      • Drizzle with a little extra lemon juice or olive oil if desired.

    🌿 Serving Tips

    • Pair with a cup of peppermint tea or ginger tea for additional digestive comfort.
    • If tolerated, garnish with a few toasted pumpkin seeds for crunch.
    • Store leftovers in an airtight container in the fridge for up to 2 days.

  • Low-FODMAP Breakfast Smoothie

    Prep time: 5 minutes
    Cook time: 0 minutes
    Total time: 5 minutes
    Difficulty: Easy
    Serves: 1–2

    A creamy, gentle smoothie perfect for mornings when your stomach is sensitive. Nutritious and quick to prepare.

    Glass of creamy low-FODMAP breakfast smoothie topped with berries

    Ingredients:

    • 1 cup lactose-free yogurt or almond milk
    • 1 small banana
    • 1/2 cup strawberries
    • 1/2 cup blueberries
    • 1 tsp chia seeds

    Instructions:

    1. Add all ingredients to a blender.
    2. Blend until smooth and creamy.
    3. Pour into a glass and enjoy immediately.

  • Chicken & Vegetable Soup

    Prep time: 10 minutes
    Cook time: 25 minutes
    Total time: 35 minutes
    Difficulty: Easy
    Serves: 4

    A comforting, IBS-friendly soup that avoids common triggers. Easy to digest, flavorful, and perfect for a light meal.

    Bowl of low-FODMAP chicken and vegetable soup with herbs

    Ingredients:

    • 2 chicken breasts, diced
    • 2 carrots, sliced
    • 1 zucchini, chopped
    • 1 cup green beans, chopped
    • 4 cups low-sodium chicken broth
    • 1 tbsp olive oil
    • Salt and herbs to taste (thyme, parsley)

    Instructions:

    1. Heat olive oil in a large pot over medium heat.
    2. Add chicken and cook until lightly browned.
    3. Add carrots, zucchini, and green beans, and sauté 3–4 minutes.
    4. Pour in chicken broth, bring to a boil, then reduce heat and simmer 15–20 minutes.
    5. Season with salt and herbs. Serve warm.