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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Lean chicken offers a gentle source of protein to help repair tissues and keep blood sugar stable, while crunchy carrot and pepper add fibre, vitamin C, and a rainbow of antioxidants to reduce inflammation and support your gut lining.

Pea shoots bring a delicate sweetness along with a dose of digestive enzymes to boost nutrient absorption and reduce IBS symptoms.

Wrapped in soft, gluten-free rice paper and drizzled with a creamy tahini and lemon dressing – rich in calcium, healthy fats, and natural antimicrobial properties – this dish is as nourishing as it is delicious. It’s clean, cooling and kind to your belly.

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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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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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Potatoes have had such bad press, but in tests, out of a thousands women with IBS, only 2 – 3% struggled to process potatoes. So the chances are that you can enjoy these high energy veg and reap the benefits of feeling satisfied whilst providing your body with its preferred source of energy, starchy whole food carbs!

Not only that, but when added with this nutrient dense, fibrous, colourful salad your gut will be a very happy bunny indeed. All the combined nutrients will help to alkalise your digestive system, reducing IBS symptoms and providing your body with real, whole food nutrients that it can process with ease, without causing any embarrassing flare-ups. Plus this recipe is low cal and great for weight loss programs.

To make this recipe even easier to prepare, you can pre-cook the beetroot the day before.

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This gut soothing drink combines the richly hydrating properties with soothing fresh mint which will help to alkalise the gut and reduce inflammation. Soothing the stomach pains associated with IBS.

I added an apple for sweetness and the drink was delightfully light and refreshing, tasting of green fresh summer days. Delicious, healing and naturally good for you.

You can easily make more and keep it in the fridge for up to 3 days, giving it a little shake before consuming however you do get the most benefit if consumed straight away.

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So full of great nutrition and healthy fats to help heal your gut and keep your digestive system moving, reducing IBS symptoms without compromising on tastes and textures, I love this simple and easy meal and have it often. Summer OR winter. .

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Very nutritious full of flavour, colour, texture and really good for my gut. An all round win, win. Avocado and beetroot are the best foods for IBS.

The beetroot sauce is a new find and a bought sauce from Tesco. However, if you want to really go for it and get your cook on, try my Beetroot sauce recipe instead.

To make the chilli corn you could try this recipe also.

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