Put the IBS Stress to Rest with a Sample Day of Meals

Managing mealtime and IBS can be stressful, making it easy to keep your beloved gut-friendly dishes on repeat out of fear of flare-ups. But much like your bathroom habits, mealtime shouldn’t have to be a strain! Instead, expand your recipe Rolodex with confidence and prevent food boredom with these must-try meals. But, when you’re wiped out, the last thing you may feel like doing is cooking. So, each recipe is packed with tips and tricks to make mealtime a breeze with minimal effort. Keep IBS symptoms under control and your tastebuds happy with these fiber-packed recipes. After tasting them, you won’t be able to hold in your excitement!


Turmeric "Ombre" Waffles

  • 1 ¼ cup lactose-free milk, almond milk, or coconut beverage
  • ¼ cup sunflower seed or canola oil
  • 1 tbsp coconut sugar or white sugar
  • 2 tsp vanilla extract
  • 1 tsp almond extract (optional)
  • ½ tsp ground turmeric
  • ½ tsp salt
  • ½ tsp cinnamon
  • 1.5 cups oat flour
  • ½ cup brown rice flour
  • 2 large eggs
  • 2 tsp baking powder

Mealtime Tip: These guilt-free waffles come packed with healthy nutrients and endless nostalgia. After all, who doesn’t love waking up to the smell of waffles! For those with a sweet tooth, enjoy them with the classically adored maple syrup. But, for those looking to stay savory, top them with a fried egg and IBS-friendly or lactose-free cheese or peanut butter and a pinch of cinnamon. Make a batch of them and toss them in the freezer for waffles ready in a pinch.

Mid-morning Snack

Strawberry Banana Smoothie Bowl

  • 1 frozen banana
  • 1 cup frozen strawberries
  • ¼ cup soy milk
  • 1 scoop soy protein powder

Mealtime Tip: Slurp yourself happy with this irresistibly tasty smoothie bowl. It’s an easy and refreshing recipe to enjoy on the go or when multitasking at home. The time you’re about to whip up a single serving smoothie bowl, think ahead. Make snack time smooth sailing and pre-portioned freezer bags containing all of your favorite ingredients. Then, when you are in a rush, simply empty the contents of the bag, add liquids, blend, and enjoy!


Roasted Eggplant, Mozzarella, & Red Pepper Sandwich

  • 1 small eggplant
  • 1 medium red bell pepper
  • 1 plum tomato
  • 4 slices gluten-free or sourdough bread
  • ½ cup shredded part-skim mozzarella
  • 1/3 cup fresh basil leaves
  • 2 cloves garlic
  • 1 tbsp + 2 tsp olive oil
  • 2 tbsp balsamic vinegar
  • Sea salt to taste
  • Black pepper to taste
  • Optional: capers, sliced olives

Mealtime Tip: Reuse unwanted leftovers with this tasty recipe! Transform last night’s roasted vegetables and give them new life with a color-filled plant-based sandwich. It’s an easy way to keep the veg-vibes going and minimize food waste.

Afternoon Snack

Creamy Salmon Salad Lettuce Wraps

  • 1 7oz can of salmon
  • ½ cup celery
  • 1.5 tbsp fresh herbs (basil, dill, chive, parsley)
  • 1 tsp lemon juice
  • 2 tsp olive oil
  • ½ tsp salt
  • ½ tsp Dijon mustard
  • ¼ cup 2% Greek yogurt or lactose-free yogurt
  • 1 small head of Romaine or Boston lettuce

Meal Prep Tip: Move aside tuna; there are bigger fish in the sea! Give your snack time salad an added flair by opting for salmon to prevent unwanted food boredom. It’s creamy, tangy, and flavored with fresh herbs for a flavor profile that can’t be beat. It’s an easy recipe to make in large batches to toss on a salad, whole grain crackers, sandwiches, or enjoyed with crudité. For the complete recipe, click here!


Sheet Pan Lemon Parsley Chicken with Olives & Prunes

  • ½ whole lemon
  • 1 tbsp fresh lemon juice
  • 1.5 lb skinless, boneless chicken breast or thighs
  • 1 cup fresh parsley
  • 5 carrots
  • 1.5 lb new potatoes
  • 1/3 cup pitted prunes
  • 1/3 cup pitted green olives
  • 2 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • Salt to taste
  • Black pepper to taste

Meal Prep Tip: Raise your hand if you like cooking meals that don’t empty the drawer of pots and pans in the process. This sheet pan recipe is a one-stop-shop for mealtime made easy. It’s also an easy meal to make in large batches to enjoy throughout the week. Plus, this recipe only a small amount of prunes, so you can take your tastebuds to party town without first making a pitstop to the bathroom.

Lighten up your load with mealtime made easy! Use these must-try recipes as a stepping stone to better health and IBS symptom management. For more gut-friendly recipes, check out "Sample Day Meal Plan for People with IBS." It’s time to put IBS stress to rest one tasty bite at a time.

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