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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Super tasty, not boring bland FODMAP style food, this is one of the joys of knowing precisely what foods to avoid to enable your gut to heal, rather than continuing to inflame your body with the wrong foods. And having been IBS free for 20+ years I know what my body loves and what it needs. This is how I help other people with their diets too. Living an IBS free life does not have to be boring. Food is glorious and I am really passionate about delivering great recipes to my IBS free clients and to you :o)

The benefits of this recipe are anti-inflammatory, healthy fats from the salmon, olive oil and veg. Lots of vitamins and minerals for good hair teeth and nails, and to help heal your gut from the colourful and tasty veg and salmon. The energy from the slow release rice (you can use whichever rice you choose). And the gorgeous flavours from the sauce. Enjoy!

You can portion this up into two for freezing or use on another day (keeps for 3 days in the fridge) or make a meal for two and enjoy with your friend, partner or family member.

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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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I had some leftover zucchini and basil which needed to be used up so I whipped up a pesto, cooked the zucchini and pasta and enjoyed this tasty, filling lunch on the go.

Zucchini (or courgette) contains a good amount of insoluble fibre which helps promote good digestion and enables food to move more easily through the digestive tract. And basil is great for boosting your immune system. So overall the good outweighs the pasta in this recipe.

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Anyways, back to this gorgeous recipe. At first it seems to be a bit of a faff to make, however once you have made it once you will wonder what all the fuss was about. I make this frigate omelette style, mainly because it is quicker than using my electric oven, however you can put it in an oven proof dish and cook it in the oven if you prefer a thicker frittata.

Most people with IBS are scared of eggs, however I use them frequently. And from my many years of food intolerance testing clients, only about 2 – 3% pf my clients actually indicated an intolerance or egg allergy. They can be binding so don’t eat too many if you struggle with constipation, however, for most of us, these are great to include in your diet, two to three times a week with no repercussions. Good gut health requires variety so keep it colourful and your gut will thank you for it.

Lots of healthy fats, vitamins and minerals as well as healthy proteins which will keep you feeling fuller for longer. What’s not to love?

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And just because this recipe is onion free does not mean it compromises in any way on flavour. You can make it as spic or mild as you wish, I am about mid range with my spices as I love flavour but too much chilli can upset my gut Follow your intuition with how much to use and enjoy this nutritious tasty meal with friends or family, or keep it all to yourself and portion up for future reference as this can be frozen once made up.

Also as it is meat free it doesn’t sit as heavy on your gut meaning that this recipe will fill you with energy rather than deplete it.

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A vegan version could be made using seasoned roasted cashew nuts, mixed beans or a nut roast in place of the steak.

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Not only that but beets are great to cook with, colourful and tasty and can be used in a variety of different ways from juicing to roasting to using them in a story fry such as this one.

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