If you live with IBS, bloating or unpredictable digestion, food can quickly start to feel like hard work. Add a busy schedule into the mix and it becomes very easy to skip meals (yes, you) – grab the wrong foods or eat whatever is quickest. Your gut usually pays the price.
This is where batch cooking comes in.
Done properly, batch cooking saves time, reduces stress and helps you stay consistent with foods that suit your gut. It does not mean eating the same boring meal every day.
Why batch cooking helps with IBS
IBS symptoms are often triggered by skipping meals, eating on the go, poor food choices when you are tired or hungry, and stress around what to eat.
Batch cooking removes much of that pressure. When food is already prepared, you are less likely to reach for trigger foods. Blood sugar stays more stable, digestion is calmer and mealtimes feel easier and more predictable.
Consistency is one of the biggest drivers of gut health and batch cooking supports this well.
My simple batch cooking approach
Batch cooking does not need to be complicated or time consuming.
I keep it very simple. Choose one or two proteins. Choose two or three vegetables. Cook enough for a few meals rather than the whole week.
You do not need long, complicated recipes or hours in the kitchen. Just foods you know your body tolerates, cooked in a way that works for you.
Examples of IBS friendly batch cooking
Below are practical ideas that work well for many people with IBS. You can adapt these based on your own tastes and tolerances.
Proteins
- Chicken thighs or breasts
- Salmon fillets
- Minced turkey or beef
- Boiled eggs or egg mayonnaise
Cook a few portions at once and store them ready to build meals around.
Vegetables
- Roasted carrots, courgettes or peppers
- Steamed greens
- Mashed root vegetables
- Simple vegetable soups
Cooking vegetables often makes them easier to digest than eating them raw.
Carbohydrates
- Rice or rice-based dishes
- Potatoes, wedges or potato salad
- Oats – for overnight oat recipes
- Quinoa (if tolerated)
Make one base and use it in different ways across the week.
How to keep batch cooking interesting
One of the biggest worries people have is boredom. The key is changing flavours rather than changing foods.
For example, chicken with rice and vegetables one day, the same chicken with different herbs or seasoning the next, or cold leftovers used for a simple lunch bowl.
You are not cooking seven meals. You are cooking building blocks!
Storage and reheating tips
Store meals in airtight containers – labelling them can be helpful, especially if freezing. Reheat gently in the oven, hob or air fryer to avoid drying food out. Trust your senses. If something does not smell right, do not eat it.
Some people prefer freshly cooked meals while others are fine with leftovers. There is no right or wrong. It is about what works for your gut.
Batch cooking is a tool, not the whole answer
Batch cooking is very helpful, but it is only one part of the picture.
If you are still reacting to foods, feeling bloated or unsure what suits your body, this is not a willpower issue. It is information your gut is giving you.
Understanding which foods work for you, how to balance meals properly, and how stress, hormones and lifestyle affect digestion is where long term change happens.
Want personalised support?
If IBS or digestive symptoms are making food feel stressful or exhausting, you do not have to work it out alone. Batch cooking can help, but it works best as part of a clear and personalised plan that fits your life.
If you would like support with simplifying food choices, calming your gut and building meals that actually work for you, you are welcome to book a free call. We can talk through what is going on for you and whether working together would help. Book your free call with Helen today!