Shitake Stir Fry
This warming, stir-fry-style dish is a bold and flavour-packed option that still plays it smart when it comes to supporting IBS, particularly for those managing diarrhoea.
Shiitake mushrooms are rich in prebiotic fibre and beta-glucans that help strengthen the gut lining and support immune function. Mangetout and baby corn add a gentle crunch along with fibre and natural sugars to help slow digestion and stabilise bowel movements.
Served with rice – a soothing, low-residue grain that’s easy on sensitive guts – and flavoured with a light drizzle of teriyaki sauce, this dish feels indulgent without being too rich. Red chilli, paprika and chilli flakes add a subtle kick without overpowering the gut (just adjust the spice if you’re feeling sensitive).
It’s a vibrant, balanced meal that supports digestion, provides stable energy, and proves that IBS-friendly doesn’t have to mean bland.
Print Recipe
Shitake Stir Fry
Instructions
Cook the rice in a small saucepan on the hob using 1 cup of rice, 2 cups of water and a pinch of salt. Boil for 1- 2 minutes, then simmer on a low heat with the lid on for around 8 - 10 minutes.
Wash the mange tout, slice the mushrooms, pepper and corns and start gently stir frying these in a non stick pan, using water.
Once the rice is cooked, add more water to your stir frying veg, then add the rice, lemon juice, paprika, chilli flakes and teriyaki. stir for 1 minute, then serve.
