In Health

Published 20 June

10 Perfect Meal Plans For An Irritable Bowel Syndrome (IBS) Diet

Approximately 10 to 15 percent of all individuals living in the United States are suffering from the symptoms of IBS or irritable bowel syndrome. Only five to seven percent of all adults are diagnosed with IBS. This is one of the most commonly treated disorders among primary care physicians.

Symptoms

• Pain and cramping
• Bowel movement changes
• Food intolerance
• Constipation
• Bloating and gas
• Diarrhea
• Depression and anxiety
• Difficulty sleeping and fatigue
• Alternating constipation and diarrhea

Causes

• Overly sensitive immune system or colon
• Spastic or slow colon movements
• Abnormal levels of serotonin in the colon
• A past bacterial infection located in the gastrointestinal tract
• Mild celiac disease resulting in intestinal damage

Complications

• Aggravated hemorrhoids
• Health issues due to limited nutrients
• Stress
• Anxiety
• Pain

Foods for IBS

One of the best ways to manage IBS? By eating the right foods, of course! Keep reading to learn how to make 10 mouth-watering recipes you can enjoy with this condition…

1. Bacon-Wrapped Chicken with Roasted Zucchini

This recipe does not contain any dairy, nuts, gluten, eggs, soy or sodium. The meal is low in calories and carbohydrates while offering healthy immunity.

What You’ll Need

• Two eight-ounce skinless, boneless chicken breasts (halved and trimmed)
• Four slices of bacon
• One small onion (sliced)
• One and 1/2 pounds of summer squash or zucchini (1/2 inch slices)
• One tablespoon balsamic vinegar
• One teaspoon dried thyme (divided)
• One tablespoon extra-virgin olive oil (divided)
• One teaspoon extra-virgin olive oil
• One-half teaspoon salt (divided)
• One-half teaspoon ground black pepper (divided)

How to Prepare

Step 1: Preheat oven to 425 degrees F.

Step 2: Mix vinegar, 1/2 teaspoon thyme, one teaspoon oil and 1/4 teaspoon of salt and pepper in a bowl. Wrap one piece of bacon around each chicken breast half. Roast in a pan in the oven for five minutes.

Step 3:Mix squash, onion, 1/2 teaspoon thyme, one tablespoon oil and 1/4 teaspoons salt and pepper in a bowl.

Step 4: Add the squash mixture to chicken and roast for 10 minutes.

Step 5: Remove pan, set broiler to high, stir vegetables, place pan back in the oven and cook for five minutes.

2. Mushroom, Crab, and Dill Omelette

The dill helps with digestion and all fat has been eliminated.

What You’ll Need

• Two egg whites
• Two tablespoons crab meat
• 1/4 teaspoon dillweed
• One tablespoon onion (finely chopped)
• 2/3 cup fresh mushrooms (chopped)

How to Prepare

Step 1: Combine dill and egg whites in a bowl. Whisk gently until frothy.

Step 2: Spray a small skillet with cooking oil. Saute onions and mushrooms until tender.

Step 3: Using a small bowl, mix mushrooms, onions and crab meat.

Step 4: Spray your pan with cooking oil and cook everything over medium heat.

Step 5: Once the edges become crisp, flip over with a spatula and cook for one to two minutes.

Step 6: Serve immediately.

3. New England Clam Chowder

The insoluble fiber breaks down for easier digestion. Potatoes and flour help stabilize bowel movements.

What You’ll Need

• Two 6.5 ounce cans of clams (minced)
• Four cups peeled potatoes in one-inch cubes
• Two large carrots (peeled and diced)
• One large onion (diced)
• Two cups clam broth
• One tablespoon parsley (dried)
• One bay leaf
• One tablespoon olive oil
• Three cups plain soy
• 1/2 teaspoon thyme (crushed)
• 1/2 cup flour
• Salt and pepper

How to Prepare

Step 1: Heat oil in a large stockpot over medium heat. Add carrots and onions, saute until soft.

Step Two: Gradually add flour, stirring thoroughly.

Step 3: Gradually add clam broth, stirring thoroughly.

Step 4: Add plain soy, mix until smooth.

Step 5: Add spices and clams and bring to a boil. Cover and lower heat to simmer for 30 minutes.

Step 6: Add potatoes, simmer for 30 minutes. Add salt and pepper to taste and serve.

4. Portabella Mushroom and Sundried Tomato Bruschetta

Insoluble fiber and gasses are broken down. Mushrooms are a safe, soluble fiber.

What You’ll Need

• Two portabella mushroom caps (cleaned and chopped)
• 1/4 cup dried tomatoes
• Two cloves garlic (minced)
• 1/2 cup water
• One tablespoon olive oil
• One teaspoon balsamic vinegar
• Two tablespoons fresh basil (finely shredded)
• Salt and pepper

How to Prepare

Step 1: Boil water in a small saucepan.

Step 2: Take off heat, add tomatoes and allow to soak 15 minutes.

Step 3: Puree vinegar, water and tomatoes in a blender then place in a serving bowl.

Step 4: Spray a medium skillet with cooking oil. Saute garlic and mushrooms over medium heat for five minutes.

Step 5: Remove from heat and mix in the olive oil.

Step 6: Fold into tomato mixture then add basil. Season to taste with salt and pepper. Serve with sourdough baguettes.

5. Italian Crostini

The insoluble fibers and gasses are broken down.

What You’ll Need

For Prawns

• One pound medium prawns (deveined and shelled)
• Six large cloves garlic (minced)
• One cup water
• 1/8 teaspoon saffron
• Dash of salt

For Sauce

• Three large tomatoes (diced)
• Three cloves garlic (minced)
• One small onion (diced)
• 1/4 cup liquid from cooking prawns
• 1 1/2 tablespoons honey
• 1/4 teaspoon cumin (ground)
• One teaspoon olive oil
• 1/8 teaspoon cayenne pepper

For Crostini

• French bread baguettes (one-inch slices)
• Two tablespoons soy
• Parmesan cheese

How to Prepare

Step 1: Place water, salt, garlic and saffron into a small saucepan and bring to a boil.

Step 2: Add prawns, simmer until pink. Slicing lengthwise, cut each prawn in half.

Step 3: Mix all sauce ingredients in a medium saucepan and stir thoroughly. Bring to a boil, decrease heat and simmer approximately 45 minutes or until thick.

Step 4: Use your blender to puree the sauce.

Step 5: Broil baguette slices on a cookie sheet until golden. Turn over to broil the other side.

Step 6: Place prawn halves, sauce and soy Parmesan over the top and broil until the cheese is melted. Serve immediately.

6. Brown Sugar Banana Bread

The fat content is low due to the egg whites and banana puree.

What You’ll Need

• 3 1/2 cups unbleached, all-purpose white flour
• Six egg whites
• Two teaspoons baking soda
• 1 1/3 cup brown sugar
• Three cups black bananas (mashed)
• 1/2 teaspoon baking powder
• 1/3 cup canola oil
• 1/2 teaspoon salt
• One tablespoon vanilla

How to Prepare

Step 1: Sift flour, baking powder, baking soda and salt together in a large bowl. Thoroughly mix with a metal whisk.

Step 2: Place egg whites, brown sugar, bananas, canola oil and vanilla in a bowl and mix until creamy using an electric mixer.

Step 3: Mix the dry and wet ingredients together by hand until smooth.

Step 4: Using cooking oil to spray your loaf pan.

Step 5: Bake at 350 degrees F. for 50 to 60 minutes until a toothpick inserted in the middle comes out clean.

Step Six: Cool on rack, slice and serve.

7. Sweet and Sour Chicken

The recipe is healthy, contains no additives and uses paleo ingredients.

What You’ll Need

• One pound skinless, boneless chicken breasts. (sliced into one-inch pieces)
• 1/2 cup cornstarch
• One large egg (beaten)
• 1/2 cup sugar
• 1/4 cup ketchup
• Two tablespoons coconut oil
• One cup chunky pineapple
• 1/4 cup chicken stock
• 1/4 cup apple cider vinegar
• Two tablespoons gluten-free soy sauce
• One red pepper (cut into chunks)
• Stalks from three spring onions

How to Prepare

Step 1: Mix sugar, soy sauce, vinegar, ketchup and chicken stock in a saucepan. Bring to a boil, simmer on low heat and set aside.

Step 2: Place egg and chicken in a Ziploc bag. Shake until chicken is coated. Add cornstarch and shake again.

Step 3: Place coconut oil in a skillet and add chicken. Cook both sides on medium heat until the coating starts crisping.

Step 4: Add pineapple and pepper and cook over medium heat until the chicken is browned and thoroughly cooked.

Step 5: Add sauce to the peppers and chicken. Simmer for a few minutes.

Step 6: place sliced green onions on top and serve over jasmine rice.

8. Pork Loin with Herb Stuffing

This recipe is gluten-free and low in fat.

What You’ll Need

• Five-pound pork loin roast
• Three cups white rice
• Two cups chicken stock
• 1 1/2 cup leek tips
• 1/4 cup green onions
• One tablespoon olive oil
• One teaspoon oregano (dried)
• One cup parsley (fresh)
• Three tablespoons pumpkin seeds
• One tablespoon oil (garlic infused)
• 1/2 teaspoon thyme (dried)
• Rock salt

How to Prepare

Step 1: Prepare the risotto

Step 2: Fry leeks in garlic-infused and olive oil for two minutes. Add rice and stir for one minute.

Step 3: Gradually add chicken stock, stirring thoroughly. Reduce heat and cook for 20 minutes.

Step 4: Remove rice, mix in the green onions, parsley, thyme, oregano and pumpkin seeds. Place in a bowl to cool.

Step 5: Use a sharp knife to score the skin, then stuff and tie off the pork roast.

Step 6: Preheat oven to 430 degrees F. Use olive oil to rub the pork skin then use salt to season. Roast in the oven for 30 minutes.

Step 7: Remove from the oven, baste and lightly salt.

Step 8: Decrease temperature to 390 degrees F. and roast for one and 1/2 hours. Baste every 30 minutes.

Step 9: Remove from oven, slice and serve.

9. Beef Skillet Supper

This recipe was created specifically for individuals with IBS.

What You’ll Need

• One pound lean ground beef
• One tablespoon shortening (solid)
• 1/2 medium cabbage (sliced)
• One white sweet potato (diced)
• Three tablespoons coconut milk
• One tablespoon ginger (fresh)
• One large carrot (sliced thin)
• One medium zucchini (sliced thin)
• Your choice of fresh herbs such as parsley or cilantro for serving
• The green parts of a scallion for serving
• Sea salt

How to Prepare

Step 1: Melt solid fat in a skillet over medium heat. Place ground beef in the skillet and brown.

Step 2: When the beef is two-thirds browned, add the ginger, coconut milk, sweet potato and cabbage. Cover and cook for six to seven minutes or until the sweet potato is cooked. Turn the heat off.

Step 3: Add the zucchini and carrot, cover and steam for three minutes. Turn the heat on low and cook for one to two minutes.

Step 4: Sprinkle with sea salt, scallions and fresh herbs then serve.

10. Peanut Butter Coconut Chicken

This recipe is good for the health of the immune system, offers natural energy fast, raises HDL or good cholesterol and improves absorption and digestion of minerals, vitamins and nutrients.

What You’ll Need

• Four skinless chicken legs
• Three tablespoons peanut butter
• Three tablespoons olive oil
• Six three-ounce cans of coconut milk
• Dash of salt

How to Prepare

Step 1: Heat the olive oil over medium-high heat in a large pot.

Step 2: Put in the chicken and cook for two to three minutes or until browned. Turn the chicken often.

Step 3: Use water to cover the chicken. Cook for about 40 minutes over low-medium heat. Stir occasionally.

Step 4: Mix the peanut butter and coconut milk in a bowl with a whisk until smooth. Add the mixture to the chicken and cook for approximately 20 minutes.

Step 5: Stir well and use salt to taste.

Step 6: Serve with your favorite rice.

Living with Irritable Bowel Syndrome

You can help control the symptoms of your IBS by eating healthy meals suitable for your condition. All of the above meal plans are delicious, healthy and well suited for IBS. Your diet is critical for your overall health and well-being.