IBS Recipes
Breakfast, Lunch And Dinner

Free IBS Recipes

Bran Muffins

IBS Recipes


Phase 1 Menus
Phase 2 Breakfasts
Phase 2 Lunches
Phase 3 Dinners

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Guide To IBS In Women

PHASE 1: Menus

During the first phase of your IBS diet plan, you will want to keep menu's very simple and restrict the amount of ingredients you include so that you can identify any foods you are allergic to. This will have the additional benefit of allowing your gut time to recover and heal before you start reintroducing foods which may trigger an IBS attack or IBS symptoms.

Sample Menu

Oatmeal made with water or rice milk topped with fruit.

Lunches And Dinner
• Chicken or turkey served with unlimited 'allowed' vegetables from the IBS Diet Plan.
• Chicken salad served with cucumbers and bean sprouts.
• Baked salmon served with stir-fried 'allowed' vegetables. Broil, bake or poach meat, fish and fowl.

• Seeds: Sesame or pumpkin seeds.
• Nuts: Brazil nuts, almonds or walnuts.

Note: Do be sure to keep an IBS food diary as work on discovering which foods to and don't work for you. As food is not always the trigger, it is worth reading about stress and IBS.

PHASES 2 AND 3: Menus

During the next phase you will be able to start include additional foods to create more tasty meals.


Hot Oatmeal Delight
1 cup of oatmeal
1 chopped apple
2 slices of pineapple chopped
1 tablespoon of cashew nuts
1/4 teaspoon of cinnamon

Cook the oatmeal with cinnamon. Add the fruit and serve. You can use all sorts of fruit for this meal including pears, peaches and berries. The ideal breakfast for someone with IBS.

Oat bran Muffins
2 cooking apples
1 x 12oz can apple juice
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1/4 cups oat bran
2 and a half teaspoons of baking soda
1 teaspoon cinnamon
Half a teaspoon nutmeg (if you like the taste)

Heat the oven to 325F. Peel, core and chop the apples. Mix the pastry flour, white flour, oat bran, baking soda and spices together in a bowl. Add the chopped apples, apple juice and enough water to make a batter (up to 1 cup). Divide the batter into muffin cups and bake until browned. This should take about 25 to 30 minutes. Remove the muffins from the muffin tray while still hot.

Cereal with Raisins and Seeds
2 Shredded Wheat biscuits (or 2 Weetabix)
1/2 cup of rice milk (or soy)
1 tablespoon of pumpkin seeds
1 tablespoon of raisins
1 chopped apple

Top the biscuits with rice milk, seeds, raisins and apple.

Breakfast Cereals
Any high fiber cereal or muesli which have not had sugar added are also good options. Serve with a milk alternative such as rice or soy milk.


Chicken & Vegetable Salad
1/4 cup carrots diced
1/4 chopped zucchini
1 cup of chopped cooked chicken
1 cup of cooked brown rice
1 tablespoon apple cider vinegar
2 tablespoons of olive oil
1/2 cup of chopped broccoli (steamed for 5 minutes)

Mix all the ingredients together. Create the dressing by mixing the olive oil and apple cider vinegar. If you wish, replace the chicken with turkey.

Minestrone Soup
1 cup chopped onion
1 cup chopped celery
1 cup chopped eggplant
4 cloves of crushed garlic
1/2 cup of chopped carrots
1 cup of diced peppers
1 teaspoon of basil, oregano and sea salt
2 cups of tomato puree
2 tablespoons of olive oil
3 cups of vegetable stock
1 cup of brown rice
1/2 cup of garbanzo beans

Saute the onion and garlic in the olive oil. Add the carrots, eggplant, celery, salt and herbs. Cover and cook for 5 minutes. Add the peppers, vegetable stock, tomato puree and beans. Cover and cook for another 15 minutes. Bring to the boil and then add the rice. Boil until the rice is cooked.

1 diced onion
4 cups of tomato juice
1 diced cucumber
2 scallion onions chopped
1/4 cup of diced bell pepper
1/4 cup of chopped celery
1 tablespoon olive oil
1 clove of crushed garlic
Juice of a lemon
Sea salt and pepper to taste

Mix all the ingredients well, cover and chill overnight. Gazpacho is typically served cold. It can also be pureed in a blender if you prefer it a smoother consistency.

Eggplant Salad
1 large or 2 small eggplants
2 tomatoes
1 red or green pepper
1 cucumber
Chopped herbs of your preference
Juice of 3 lemons
2 cloves of crushed garlic
1/4 cup of olive oil
1/4 cup of safflower oil
Salt and pepper to taste

Peel the eggplant and cut into slices 1/2 inch thick. Salt lightly. Broil on a baking tray until they are browned on both sides and tender to touch. Chop into convenient bite-size pieces. Mix all the ingredients of the dressing and cover the eggplant with the mixture. Chill for a few hours before serving. When serving mix the eggplant mixture with the tomatoes, pepper, cucumber and fresh herbs.

IBS Friendly Clam Chowder
1 tablespoon olive oil
1 large diced onion
2 large diced carrots
2 cups clam broth
3 cups of rice milk (you can also use soy milk)
1/2 cup flour
2 x 6.5 oz. cans chopped clams
4 cups of baking potatoes diced
1 bay leaf
1 teaspoon of crushed thyme
Salt and pepper to taste
Fat free saltine crackers for serving

Saute the onions and carrots in the olive oil until soft. Gradually sift in the flour, stirring well and scraping the bottom of the saucepan. Stir in the clam broth gradually, and then add the rice milk until the mixture is smooth. Add the spices and clams and bring to the boil. Cover and reduce the heat, simmering for 30 minutes. Add the potatoes and simmer for another 30 minutes. Add salt and pepper to taste. Serve immediately with the crackers.

Egg and Spinach Salad
1 hard boiled egg sliced
1 cup of fresh baby spinach leaves
1/2 cup of diced bell pepper
1/2 large tomato sliced
2-4 black olives
1 tablespoon of olive oil
1/4 cup of plain yogurt
2 chopped scallion onions

Wash the spinach in cold water and drain. In a salad bowel combine the scallions and red pepper. In a separate bowel whisk the olive oil, yogurt and salt and pepper until it is smooth and frothy. Add the tomatoes and eggs and pour the mixture over the spinach. Mix gently and take care not to break the eggs. Season to taste.

Tuna and Bean Salad
3 oz can drained canned tuna
1/2 cup canned and drained navy beans
1 large tomato, sliced
1/2 each red and yellow bell pepper, sliced
1 tablespoon low-fat dressing

Mix all the ingredients together.

Spinach Omelet and Fruit
1 whole egg
2 egg whites
1/2 red bell pepper, thinly sliced
1 cup chopped spinach (fresh or frozen - patted dry)
1 tsp olive oil
1 clove garlic, and/or pinch black pepper

Heat oil in a non-stick skillet and saute the spinach, garlic and red pepper. Beat the egg and egg whites together and pour over vegetable mixture. Add salt and black pepper to taste. Reduce heat and cover. Cook until eggs are set. Serve with a fresh green salad.

Note: Do be sure to check out IBS Natural Treatments.


Coriander Salmon
1 fresh fillet of salmon
1/4 teaspoon coriander powder
1 teaspoon black pepper
1/4 teaspoon cumin powder
1/2 tablespoon extra virgin olive oil

Mix the olive oil together with the black pepper, coriander and cumin. Rub the paste on both sides of the salmon. Place the salmon in a skillet with a drop of olive oil and cook for 4 minutes on each side, until it is cooked through. Serve with a salad of lettuce, black olives and strawberries. You can use the juice of a lime or lemon as a salad dressing.

Pork Medallions In Mustard
2 medallions of tenderloin pork
2 tablespoons of olive oil
1/2 tablespoon chopped fresh rosemary
1 tablespoon olive oil
1 crushed garlic clove
2 tablespoons Dijon mustard
Salt and pepper to taste

Mix all the ingredients for the glaze together in a bowel. Set aside. Next place the pork on a skillet and with a drop of olive oil sear it for 1 to 2 minutes on each side until brown. Transfer to a baking dish and pour the glaze mixture over the pork. Toss the pork so that both sides are covered in the glaze. Roast in an oven at 180 degrees (350° F) for 10 minutes. Serve with 'allowed' vegetables or salad from the IBS Diet Plan, depending on your preference.

Chicken with Lemon and Coconut Rice
1 chicken breast sliced into strips
1/2 cup of basmati rice
1 tablespoon of red lentils
1/2 tablespoon of mustard seeds
Juice of half a lemon
Pinch of turmeric
3 tablespoons of coconut flakes
4 or 5 fresh coriander leaves chopped
1 tablespoon of olive oil

ook the basmati rice for about 10 minutes until it is ready and let stand for another 15 minutes. In a skillet cook the chicken strips in the olive oil for 3 or 4 minute. Remove and place in a heated oven to keep warm. Next add the lentils and mustard seeds to the skillet and stir in the fresh coriander leaves, turmeric, coconut and lemon juice. Cook for about 1 minute. Add the rice to the skillet and stir/cook for another minute. Place the rice onto a plate and place the cooked chicken strips on top.

Couscous and Salmon
1 fresh fillet of salmon
1/2 cup couscous
1 tablespoon olive oil
1/2 zucchini sliced into strips
1/2 bell pepper chopped
4 cherry tomatoes
1/2 freshly squeezed lemon juice
1/2 teaspoon of chopped fresh coriander
1 tablespoon creme fraiche

Place the couscous in a pot and cover with water. Bring to the boil and then remove from the heat and set aside for 10 minutes. Taking a skillet, add the olive oil and heat. Then add the salmon; salt and pepper to taste. Cook for 4 to 5 minutes on each side. Remove the salmon and place in a warmed oven. Add the peppers and zucchini to the skillet and cook for 2 minutes. Add the tomatoes, lemon juice and coriander. Cook and stir for another minute. Serve on a plate and place the salmon on top. You can add a tablespoon of creme fraiche at the end.

1 chopped onion
1 cubed eggplant
4 cloves of crushed garlic
1/4 cup of olive oil
1/2 cup of tomato juice
1 large cubed zucchini
2 medium bell peppers sliced in strips
2 chopped tomatoes
2 tablespoons of tomato paste
1 teaspoon of both basil and oregano

Saute the onion and garlic in the olive oil. Add the eggplant, herbs and tomato juice. Simmer for 15 minutes. When the eggplant is soft, add the pepper and zucchini. Cover and cook for another 10 minutes. Add the tomatoes, tomato paste and 2 teaspoons of salt. Cook until all vegetables look tender. Serve over a portion of your favorite cooked grain such as couscous or brown rice.

Nutty Vegetable Stir-fry and Rice
1 tsp olive oil
1 tablespoon soy sauce
8 walnuts
1 cup mushrooms
1/2 red & green bell pepper
1 small red onion
1 small carrot
1/4 cup green peas
1 clove minced garlic
5 tablespoon uncooked brown basmati rice

Cook the rice as directed on the packet. Thinly slice all the vegetables and chop the walnuts. In a skillet, heat the oil and saute the garlic. Add the vegetables and soy sauce. Cook for 3 or 4 minutes. Add the walnuts and cook for 1 minute. Serve over the cooked rice.

Black-bean Curry
7oz can black-eyed beans (or chick peas, any beans)
1 teaspoon hot curry powder
1 teaspoon olive oil
2 large chopped tomatoes
1/4 cup chopped onion

Heat the oil in a skillet and stir in the curry power. Cook for 1 minute. Add the onion and tomato and cook for 4 minutes. Add the beans with their liquid and stir for 5 minutes over a medium heat. Serve with a portion of cooked rice and one tablespoon of low fat yogurt.

  Related Articles on Irritable Bowel Syndrome

For more useful information, see the following:

IBS Diagnosis and IBS Treatment
Women's Health Books, for further advice on diet and nutrition.
Yeast Infection Diet Plan
Candida Diet Guidelines

Back to Homepage: Womens Health Advice

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