Smoked salmon is rich in anti-inflammatory omega-3s and easy-to-digest protein, helping to calm the gut and support healthy digestion. Beetroot is a natural liver cleanser and gut stimulator, promoting smoother digestion and reducing trapped wind.

Creamy avocado adds fibre and healthy fats to soothe the gut lining and keep you feeling full without heaviness. Tossed together with a zingy lemon mayo dressing, this salad is refreshing, supportive, and ideal for days when your tummy needs something gentle but nourishing.

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New potatoes offer resistant starch when cooled slightly, a natural prebiotic that helps feed your good gut bacteria and promote regular bowel movements. The creamy butter and parsley sauce adds a dose of healthy fats to keep digestion moving and parsley brings a fresh, cleansing lift that also supports the liver.

It’s a simple, satisfying dish that nourishes your system from the inside out – proof that comfort food can be both healing and delicious.

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While many people with IBS find dairy a trigger, mozzarella is one of the milder, lower-lactose cheeses – which means some can tolerate small amounts without issue. If not, a dairy-free soft cheese alternative works just as well here. Juicy tomatoes are full of antioxidants and support digestive health, while a drizzle of olive oil helps reduce inflammation and aids nutrient absorption. The crispy chips are made in the air fryer using minimal oil, giving you that golden crunch without the heaviness of deep-frying.

To finish, a few naughty-but-nice bacon bites, air-fried to reduce fat but still deliver texture and a savoury kick. For a vegan twist, roasted seeds make a delicious, crunchy alternative that’s also rich in gut-friendly nutrients. It’s a gentle, balanced plate that proves comfort food and IBS support can go hand in hand.

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This one’s a classic combo: butcher’s ham, juicy tomatoes, crisp cucumber, and fresh salad leaves. It’s colourful, hydrating, and packed with natural goodness to fuel your body without weighing you down.

The real star? My new favourite dressing – honey and mustard – sweet, tangy, and absolutely divine. It lifts everything on the plate and pairs beautifully with just about anything.

Because yes, you can give your gut a little of what you fancy… without causing overload. It’s all about balance, flavour, and knowing what works for your body.

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Strawberries and salmon go surprisingly well together, so put your big girl pants on and give it a try

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Salad is great for gut health as the fibre helps to promote a healthy BM and the nutrients themselves all aid inflammation reduction, which is one to eh main causes of IBS. However, if you know that tomatoes affect your IBS (these can be problematic for around 17% of women with IBS) then leave these out or choose another salad vegetable that you are comfortable with.

You won’t see onions added to my salads as I, like many women with IBS cannot tolerate them. Onions affect a whopping 67% of women with IBS and this is one of the major drawbacks of eating out as almost everytihgin contains Onions or Onion powder. Which is why I cook everything from scratch.

Give this tasty treat a whirl and don’t forget you can share it on Pinterest and Twitter straight from this recipe! I always appreciate a share, so thank you in advance.

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By eating gorgeous healthy sexy salads like this you will be doing your gut some good and helping your digestive system to create great BM’s. After all, we only need to eat for energy, therefore we might as well get energy from our diet, rather than eating junk which notably saps our strength and provides further IBS symptoms.

Add this to your regular meal plan and your gut will thank you for it!

NOTE: If you are allergic to nuts you can easily replace the walnuts with pumpkin or sunflower seeds for a bit of extra crunch. They both work just as well in this recipe.

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Simple to make and power packed with super gut healing foods, all the awesome vitamins and minerals in this salad will reduce gut inflammation, provide vital energy and not stress your digestive system any further.

Avocado is a known superfood for gut health, actively sweeping through the digestive tract and clearing the way through. Avocados contain vitamin E and healthy fats which soothe and heal as they are broken down. They are also very filling and tasty. Whilst carrots are a great source of vitamin A which helps with bone and eye health as well as providing antioxidants which help to repair damage caused by every day living.

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Full of wonderful Iron, Calcium, Vitamin C, Omegas 3 and 6, Protein, low in calories but high in flavour.

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