Easy IBS-Friendly Meals For Those Who Can’t Cook
I don’t usually write about food recommendations because I honestly don’t know how to cook. No matter how closely I follow a recipe, I always mess it up somehow. However, I thought that I might not be the only one with that problem. Maybe other IBS sufferers don’t count cooking amongst their favorite hobbies either? It’s worth a shot, so I’m doing my first ever recipe post today!
Over the years, I have found a couple of simple meals that are good, but really easy to do. Some of these are adapted from the air fryer cookbook by Juliette Labaltry (unfortunately, it only exists in French), for others I probably got inspired elsewhere. They’re basically fool-proof, so don’t worry if you’re not a great cook!
Oatmeal with red berries
One of my favorite breakfast foods is oatmeal with red berries. And it’s incredibly simple to make!
All you need is to mix oatmeal with some type of liquid (I use a mixture of water and almond milk) in a pot. Make sure that the mixture contains enough liquid. Otherwise, it tends to get burnt pretty easily! Then, add frozen red berries to your liking and boil the whole thing for about 2 or 3 minutes.
Once the oats are soft and the berries aren’t frozen anymore, you can serve it with some sugar or honey.
Scrambled eggs with tomatoes
I love making scrambled eggs with tomatoes for breakfast. It takes only 5 minutes and it tastes really good! And since the tomatoes are cooked, I can actually digest them – which is not always the case with raw ones.
For the quantity, I personally like to use half a tomato and two eggs per person and eat it with bread, to balance out the acidity of the tomato.
Just cut up your tomatoes and fry them in a frying pan until they’re soft. Scramble your eggs and add soy milk. Then, add the scrambled eggs to the pan. Mix it all together and let it cook until the eggs are done.
I love serving this breakfast meal with baguette bread, but maybe I’ve been living in France for too long. ;)
Chicken with olives and white rice
This recipe is an adaptation of one I found in my air fryer cookbook, and it’s super simple and safe. Of course, you can just make it in a regular pan, too.
You need chicken, olives, lemon juice, white rice, and soy milk. I always eyeball the quantities depending on how much food I want to make.
All you do is chop up the chicken, fry it for about 20 minutes, then add olives, lemon juice and soy milk (to create a sauce) and cook for 10 more minutes. Then serve it with white rice.
Easy, isn’t it? Chicken and rice are definitely one of the safest combos for my IBS, so I do make this recipe quite a lot.
Fried lamb and potatoes
This is another one of the recipes I took from my air fryer cookbook, and it’s so, so good!
You need lamb, potatoes, about half a tomato per person so the acidity won’t upset your IBS, dried rosemary and thyme.
Start by peeling your potatoes and cutting them into small cubes or slices. Be careful not to make those too chunky. Otherwise, they’ll take forever to be done! Fry them for about 10 minutes.
Cut the lamb into cubes and add it to the frying pan, together with the rosemary and thyme. Cook until both the lamb and potatoes are almost done. Then, add the tomatoes (also cut into cubes) and cook for another 10 minutes.
This is my all-time favorite meal that barely requires any cooking!
All you need is fresh salmon (please make sure that it’s super fresh and can be consumed raw), avocado, sushi rice, sushi ginger, wasabi paste, sesame seeds, and soy sauce.
Cook the rice according to the instructions on the packaging and let it cool down. Then place it into a bowl and pour some sesame seeds over it. Cut your raw salmon into small slices and put it on top, enough to cover the entire surface of the rice. Then slice up your avocado and put as much as you like on top of the salmon. Serve with wasabi paste, soy sauce, and sushi ginger.
This has been my ultimate safe food for so many years now! If you want to reduce any risk, you can eat it without wasabi and only use a bit of soy sauce. Also, the more ginger you put on top, the better! For me, ginger does help soothe my IBS, so it’s a great ingredient to add.
Do you live with any sleep disorders (eg. insomnia, RLS, sleep apnea) in addition to IBS?