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.

The post Shitake Stir Fry appeared first on Helen Jane | Your IBS Freedom.

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.

The post Gut Friendly Chicken & Veg Rice Rolls appeared first on Helen Jane | Your IBS Freedom.

Roast dinners are a Sunday family tradition and the roast potatoes are often a ‘make or break’ food item when dining out so I have endeavoured to achieve the perfect recipe to share with you.

A valuable source of energy, the humble spud has been knocked over the years due to Keto diets and other Low Carb fad diets.

However the potato is the number one food source that will actively help you to reduce your sugar cravings.  This is due to the slow release complex carbohydrates that turn into Glucose within the body,  It is this slow release of the bodies favoured energy source that will help prevent you reaching for chocolate and sugary deserts and snacks after dinner.

Try having potatoes with dinner every night for a week and see if your sugar cravings reduce?  They aren’t calorie free so make sure you exercise!

The post Roast Potatoes appeared first on Helen Jane | Your IBS Freedom.

This includes; the avocado – full of vitamin E and omegas 3 and 6 which are great for skin and brain function

Spinach – packed with vitamin A and iron which is great for healthy blood and eyes

Parsley – gives you a great boost of dietary fibre and folic acid which can boost your metabolism and digestion.

200 calories

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