An Antioxidant-Rich Sample Day of Meals for People with IBS

Get the body fighting with phytonutrients! Diets rich in these colorful plant-based components can help reduce the risk of diabetes, hypertension, cardiovascular-related diseases, and certain types of cancer. These mighty compounds can also help lower chronic inflammation and oxidative stress—possible contributors to the pathogenesis of IBS.¹ Take a step towards better health with these antioxidant-rich recipes to pump up tastebud satisfaction and symptom alleviation, one bite at a time.

Antioxidant-rich sample day of meals

Breakfast

Immune Boosting Green Smoothie

• 1 medium kiwi
• ½ cup frozen pineapple
• ¼ cup parsley leaves
• ½ tbsp ginger root
• ½ tbsp turmeric root
• ½ cup water
• 1/3 cup ice

Do you want smooth moves? This antioxidant-rich drink is an immune-boosting anti-constipation way to start the day. For starters, kiwis are one of the most vitamin C-rich fruits—each containing approximately 71 percent of the recommended dietary intake for adult males and 85 percent of needs for females.² Plus, this recipe helps your gut stay golden with spices such as turmeric and ginger. Not only do the potent compounds found in turmeric helps improve the microbiome, but this spice also contains anti-inflammatory and pain-relieving compounds that may help improve symptom management.^3,4

Mid-morning snack

Carrot Top Pesto with Veggies

• 1/3 cup carrot top leaves
• 1 cup fresh basil
• 4 tbsp sunflower seeds
• 4 tbsp shredded parmesan Romano cheese
• 1 clove garlic (less than ¼ clove per serving)
• 1 tbsp lemon juice
• 1/3 cup olive oil

Mealtime Tip: Minimize food waste and make your tastebuds quake with this nutrient-dense snack. Use all parts of the carrot from top to bottom. That’s right, those leaves have gotten ignored for far too long! With a quick blend, these tops can get transformed into a tasty pesto. Simply push and Presto! Similar to parsley, carrot tops are abundant in vitamin A, C, and K—necessary vitamins for immunity, skin, bone, and blood health. Not to mention, it’s a dark leafy green that helps provide a wholesome boost of iron. Pair the pesto with your favorite color-filled vegetables as a hearty snack. Or create a drool-worthy entrée in minutes by using it as a topper to lean proteins and gluten-free pasta. Take the stress out of mealtime by blending a large batch to store in the freezer to enjoy at a moment's notice.

Lunch

Veggie-loaded crispy tofu stew

• 14 oz extra-firm tofu
• 1 ½ cups canned pumpkin puree
• 1 ½ cups crushed tomatoes
• 1 cup low-sodium vegetable stock
• 2 cups kale
• 1 large yellow onion
• 1 small eggplant
• 1 large zucchini
• 2 large carrots
• 1 medium red bell pepper
• 2 cloves garlic
• 1 tbsp fresh ginger
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp balsamic vinegar
• 1 tsp paprika
• 1 tsp curry powder
• ½ tsp turmeric
• ½ tsp ground cumin
• ½ tsp cinnamon

Mealtime Tip: This recipe is antioxidant-rich from A to Z. Don’t be intimidated by the lengthy ingredient list; it’s easy to make and tastes great! Its bountiful ingredients don’t come empty-handed. In fact, each color-filled component provides a unique combination of nutrients that help combat disease and improve overall health. Plus, it helps rid the fridge and pantry of past-peak produce to help minimize food waste. Satisfy the household's dietary habits and tastebuds with this must-try plant-based, allergen-free, gut-friendly, antioxidant-boosting recipe.

Afternoon snack

Melon salad with ginger mint simple syrup

• 2 cups cantaloupe
• 2 cups honeydew
• 2 cups blueberries
• 2-inch piece ginger
• 10 mint leaves
• ¼ cup water
• ¼ cup agave nectar

Meal Prep Tip: This recipe is one in a melon! Whether you’re looking to cool off from the hot sun or craving a mid-day sweet treat, this salad is hard to beat. Its antioxidant-rich fruit, herbs, and spices offer a wholesome boost of gut-friendly nutrition. In particular, ginger can help alleviate abdominal pain and bowel dysfunction associated with IBS.⁵ For an extra stomach-smoothing sensation, opt for peppermint leaves for their elevated menthol content. Peppermint leaves are both more potent in taste and IBS benefits when compared to spearmint.⁶ Try the recipe with both types to find which version gets preferred!

Dinner

Veggie-loaded shrimp fried rice

• 1 medium yellow onion
• 1 medium bell pepper
• 1 ½ cup carrots
• 1 cup frozen peas
• 10oz raw shrimp
• 2 large eggs
• 1 tbsp ginger
• 1 tbsp canola oil
• 1 tbsp sesame oil
• ¼ tsp salt
• ¼ cup low-sodium soy sauce
• 4 ½ cups cooked brown rice
• 3 scallions, white and green parts separated)
• Salt to taste

Meal Prep Tip: Take out is so out! Say goodbye to the mealtime gamble where unexpected triggers can hit at any moment. Whether it’s the sky-high sodium content or tummy-busting vegetables, the convenience is not worth the pain. It’s no more Mr. Rice guy! Instead, recreate your favorite restaurant dish with gut-friendly ingredients from the comfort of your own home.

Along with its irresistible taste, this nutrient-boosting rice is veggie-loaded yet won’t leave you feeling bloated. Feel free to customize your dish to your dietary habits with poultry, tofu, tempeh, and more!