Irritable bowel syndrome recipes can calm the stomach and provide variety at the same time. Gentle ingredients and careful preparation can often alleviate symptoms and promote well-being. In this article, you will find easily digestible ideas for breakfast, snacks, main courses and desserts that combine enjoyment and digestibility.
Discover Verival's irritable bowel syndrome-friendly breakfasts!
What makes a recipe irritable bowel-friendly?
Irritable bowel-friendly recipes focus on foods that do not put additional strain on the digestive tract. Cooked vegetables, gluten-free grains such as oats or millet, rice, potatoes, ripe bananas or blueberries are particularly suitable. You should avoid large amounts of raw food, highly flatulent foods such as onions, garlic or legumes, as well as sugar alcohols and very high-fat foods.
Important basic rules for cooking for irritable bowel syndrome
The method of preparation alone determines how well a dish is tolerated. Cooked, steamed or baked foods are easier to digest than raw foods. You should use hot spices and highly acidic ingredients sparingly. It is better to eat smaller portions, chew thoroughly and take your time. The right diet for irritable bowel syndrome will relieve your stomach.
Breakfast ideas for a light and easily digestible start to the day
Gluten-free porridge (basic recipe)
For 1 serving
Preparation time: 10 minutes
Calories: approx. 210 kcal
Ingredients
- 60 g gluten-free oat flakes or a gluten-free porridge mix
- 250 ml water, milk or gluten-free plant-based drink (e.g. rice drink)
- Toppings of your choice
Preparation:
- Put the gluten-free oat flakes or porridge mix in a saucepan and then add the liquid (water, milk, gluten-free plant-based drink).
- Cook the porridge for 3 to 5 minutes.
- When the porridge begins to thicken, remove it from the heat and let it sit for another minute.
- You can add various toppings of your choice to the gluten-free porridge. Steamed fruit or a few flax seeds are suitable for irritable bowel syndrome.
Porridge with courgette and oatmeal
For 1 serving
Total time: 10 minutes
Calories: 290 kcal
Ingredients:
- 40 g oatmeal
- 1/2-1 courgette
- 300 ml water
- 1 pinch of salt
Preparation:
- First, grate the courgette into small pieces. It is best to grate it directly into the pot.
- Then add the oatmeal.
- Next, add the water to the pot.
- Now place your porridge on the hob and cook it for about 7 minutes on medium heat. Stir well repeatedly.
- When your porridge is creamy, remove it from the heat and let it simmer for another 2-3 minutes. Then your delicious porridge is ready.
- Of course, you can now refine your porridge with toppings such as banana, stewed apple, maple syrup or a teaspoon of flaxseed.
Compatible snacks for in between meals
Rice or corn waffles with toppings
For 1–2 pieces
Preparation time: 5 minutes
Calories: approx. 100–150 kcal per waffle (depending on the topping)
Possible toppings:
- Ripe banana with 1 teaspoon of peanut butter
- Lactose-free cream cheese with peeled cucumber
- 1 teaspoon of almond butter with a little cinnamon
Top the waffles as desired. It is best to avoid raw onions, tomatoes or peppers, as they can cause irritable bowel symptoms.
Irritable bowel-friendly smoothie bowl
For 1 serving
Total time: 10 minutes
Ingredients:
- 1 frozen banana
- 100 g berries (preferably blueberries and strawberries)
- 150 ml plant-based milk
- 1 teaspoon flaxseed
- 2 tablespoons oatmeal
Preparation:
- Place all ingredients in a blender and blend well until creamy.
- Pour the smoothie into a bowl.
- Small portions are easier to digest.
Main meals that are gentle on the gut
Tomato rice with chicken
Serves 2
Preparation time: 30 minutes
Calories: approx. 450 kcal per serving
Ingredients:
- 150 g brown rice
- 4 ripe tomatoes or 150 g peeled tinned tomatoes
- 2 small chicken breast fillets
- 1 tbsp olive oil
- 1 tsp butter or lactose-free margarine Salt, pepper
- 1 tsp Italian herbs
- 1 tbsp chopped parsley
Preparation:
Cook the rice according to the instructions on the packet. Blanch the tomatoes, peel and dice them. Cut the chicken into pieces, season and fry in olive oil until golden brown. Mix the tomatoes into the rice with a little butter. Serve everything together with the chicken, parsley and herbs.
Dinner: light, digestible and filling
Pumpkin soup with coconut milk
For 2 servings
Preparation time: 60 minutes
Calories: approx. 330 kcal per serving
Ingredients:
- 600 g Hokkaido pumpkin
- 3 carrots
- 250 ml coconut milk
- 500 ml mild vegetable stock
- 1 small piece of ginger (approx. 10 g)
- 1 tbsp chopped parsley
- Salt, pepper, nutmeg, caraway (as tolerated)
Preparation:
Preheat the oven to 150 °C. Roughly chop the pumpkin and carrots and bake on a baking tray for approx. 40 minutes until soft. Grate the ginger and heat in a saucepan with a little stock. Add the cooked vegetables, pour in the remaining stock and purée until creamy. Stir in the coconut milk, season to taste and serve with parsley.
Sweet treats without regret – a dessert idea that is gentle on the irritable bowel
Vegan banana bread
Preparation time: 15 minutes
Baking time: 45 minutes
Total time: 1 hour
Servings: 8
Calories: 160 kcal
Ingredients:
- 2 brown bananas
- 50 g oat flakes
- 100 g spelt flour
- 1 tbsp chia seeds
- 1 tbsp ground flax seeds
- 1 tsp baking powder
- 1/2 tsp vanilla extract
- 70 ml plant-based milk
- 1 tbsp coconut oil
- 1 tbsp cocoa powder (check for compatibility)
Preparation:
- First, preheat your oven to 180 degrees (fan oven).
- Next, mash the 2 bananas with a fork and place the mixture in a bowl.
- Melt the coconut oil and add it to the mixture.
- Next, add all the remaining ingredients to the bowl and mix everything together well until you have a creamy batter.
- Pour the batter for the banana bread into a loaf tin. If necessary, lightly grease the tin.
- Bake the banana bread in the oven for about 40 minutes. If the top of the bread becomes too dark, you can cover it with some foil.
- After baking, remove the banana bread from the oven and leave it to cool briefly. Then you can remove the banana bread from the tin and cut it into pieces.
Nutritional values:
Calories: 160 kcal | Carbohydrates: 20 g | Protein: 4.3 g | Fat: 7 g | Sodium: 40 mg | Potassium: 90 mg | Calcium: 36 mg
Drink tips: What goes well with it?
Not only food, but also drinks can upset your stomach. It is best to avoid carbonated drinks, alcohol, fruit juices and very cold drinks. Still water, lukewarm herbal teas such as fennel, chamomile or peppermint, and plant-based drinks without added sugar are easier to digest. Grain coffee can also be a good alternative.
Clever ingredient substitutions: How to make every recipe easier to digest
Many recipes can be made more stomach-friendly with a few small adjustments. Onions, for example, can be replaced with leeks. Milk can easily be replaced with lactose-free or plant-based alternatives. Maple or rice syrup are gentler than honey or agave syrup. Raw fruit is easier to digest when steamed. Nuts can be replaced with small amounts of flaxseed or oatmeal.
Conclusion
Irritable bowel syndrome does not mean you have to give up enjoying food. With the right ingredients and a little mindfulness, you can alleviate symptoms while still eating a varied and delicious diet.
Try a healthy organic breakfast from Verival!
Frequently asked questions
What dishes can you eat if you have irritable bowel syndrome?
Warm, mildly spiced dishes with easily digestible ingredients such as oats, rice, potatoes, courgettes, carrots or pumpkin are well suited.
Which foods help with irritable bowel syndrome?
Gently prepared foods such as porridge, light vegetable soups or cooked vegetables calm the gut and can alleviate symptoms.
