If you have IBS, you know that it can be challenging to find recipes that won’t upset your digestive system. But there’s no need to sacrifice taste for health! Here are some delicious and easy IBS meals ideas that you can enjoy without worrying about triggering your symptoms.
1. Grilled chicken and vegetable skewers: Cut chicken breast and colorful veggies like bell peppers and zucchini into chunks and skewer them onto metal or wooden sticks. Brush with olive oil and sprinkle with salt and pepper. Grill until the chicken is cooked through and the veggies are charred.
2. Zucchini noodle stir fry: Use a spiralizer or a vegetable peeler to make noodles from zucchini. Heat some olive oil in a pan and stir-fry the zucchini noodles with garlic, ginger, and your choice of protein (tofu or shrimp work well). Add in some soy sauce and sesame oil for flavor.
3. Quinoa and vegetable salad: Cook quinoa according to package instructions and let it cool. Mix it with diced cucumber, cherry tomatoes, and crumbled feta cheese. Dress with lemon juice and olive oil.
4. Baked sweet potatoes with black beans and avocado: Pierce a sweet potato with a fork and bake it in the oven for 45 minutes. Meanwhile, heat up a can of black beans with some cumin and chili powder. Top the sweet potato with the beans and some mashed avocado.
5. Salmon and roasted vegetables: Place a piece of salmon on a sheet pan with some sliced potatoes, carrots, and broccoli. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the oven for 20-25 minutes or until the salmon is cooked through.
Remember, everyone’s IBS triggers are different, so it’s important to listen to your body and adjust your diet accordingly. These meal ideas are a great place to start, but always consult with your doctor or a registered dietitian before making any major changes to your diet.
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