Enjoyable IBS Diets
Do you want to have an enjoyable IBS diet? People who suffer from IBS may find that certain foods upset them; as such, creating healthy, tasty and nutritious meals may seem like a challenge. Over the next few weeks we will share with you some recipes that should not cause you any unpleasant symptoms and will allow you to enjoy your food again.
Before you start, you need to have some idea about which foods to avoid:
- Wheat-based produces such as biscuits, cakes and pastries
- Citric fruits such as oranges and lemons
- Sweet foods such as chocolate
- Fizzy drinks
- Milk and dairy
Please note – avoiding too many foods can be bad for your health. Our dietician can help guide you to ensure you have a healthy, balanced diet.
In which case, what sorts of foods can I eat?
- Lean meat
- Fruits (except citric fruits). Please note that some fruits do upset people with IBS. The low FODMAP diet includes many fruits to avoid. This diet is not needed by many people with IBS, however.
- Vegetables (except potatoes)
- Vegetable oils
Here is a simple meal plan which is easy to follow and which is likely to give you a good day!
Meal plan: Day 1
- Rice Krispies with soya milk
- Rice salad
- Tinned sardines
- Lamb and Apricot Pilaff
- Carrots and cauliflower
- Baked Apple
For your pleasure, here is a simple recipe for lamb and apricot pilaff
|2 tbsp sunflour oil|
1 medium onion
700g boned leg of lamb
75g dried apricots, soaked overnight
3 tbsp raisins
½ tsp ground cinnamon
Freshly ground pepper
225g long-grain rice, soaked in water for 30 min
|1) Heat the oil in a frying pain|
2) Thinly slice the onion and add it to the trying pan – cook until translucent (about 5 mins)
3) Cut the lamb into small cubes and add it to the pan for 5-8 mins, stirring it occasionally
4) Cut the apricots in half, and add them along with the raisins, cinnamon and pepper
5) Pour in 450ml of the water and bring it to the boil
6) Reduce the heat to low, cover the pan and simmer the meat for 1-1.5 hours
7) Cook the rice in the usual way, using the remaining 450ml of water
8) Pre-heat the oven to Gas mark 4 (180oC, 350oF)
9) Place 1/3rd of the rice in a medium oven-proof casserole
10) Cover the rice with 1/3rd of the meat. Then add 1/3rd of the rice. Cover with 1/3rd of the meat and add the final 1/3rd of rice. Finally cover with the remaining meat.
11) Cover the casserole and bake for 50 minutes
Recipe for baked apple
Ingredients: 4 cooking apples, 1 tbsp honey, 50g raisin and brown sugar
Recipe: Pre-heat the oven to 200oC (400oF, Gas Mark 6). Wash the apples and de-core them. Fill the hole with raisins and brown sugar. Place the apples in a baking dish along with 2cm of water and 1 tbsp of honey. Bake the apple for about 45 minutes, until they are tender.