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Eating well with IBS

Build an IBS-friendly dinner

Updated

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

The plate works the same way as in Build a dinner: three blocks, a carb and something fresh. The difference is in the choices, so the meal stays as gentle as the blocks.

The plate, made gentler

  1. Pick three blocks: one dish, or two that go together from the list below.
  2. Choose a gentle carb: rice, quinoa, potatoes, gluten-free pasta or spelt sourdough, rather than lots of wheat bread and pasta.
  3. Add something fresh: carrot, courgette, green beans, spinach or a small salad.
  4. Finish it: fresh herbs, a spoon of lactose-free yoghurt or a little grated hard cheese. Skip lemon, lime and chilli if they set off your reflux.

Foods to watch with IBS has more gentle swaps.

Blocks that go together

CombineTo make
Golden Sweet Potato & Lentil Dal + Mild Chickpea & Spinach CurryA two-curry dinner
Mild Turkey Taco Mince + Mild Black Bean & Sweet Potato StewBurrito bowls
Turkey Ragu Bianco + White Bean & Tempeh Ragu BiancoA creamy pasta bake
Gentle Chicken Korma + Gentle Saag TempehA curry-house spread
Turkey & Sweet Potato Shepherd’s Mince + Shepherd’s Lentil & Root Veg MixA family-size shepherd’s pie
Ginger-Soy Turkey & Green Beans + Ginger Tofu & Vegetable BraiseA rice-bowl dinner
Miso Butter Beans + Miso Tofu & Edamame StewA big, savoury miso bowl
Chicken, Leek & Butter Bean Pie Filling + Turkey & Butter Bean CasseroleA pie for four

Ten-minute sides

  • Microwave rice pouch or quinoa: ready in 2 to 3 minutes.
  • Jacket potato: microwave 8 to 10 minutes, then crisp in a hot oven for 10. Eat the skin for extra fibre.
  • Steamed greens: green beans, spinach, pak choi or kale, 3 to 4 minutes.
  • Flatbreads: warm gluten-free or spelt flatbreads in a dry pan for 30 seconds a side.

The recipes