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.

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These can be quite crumbly, however practise makes perfect and they are fun, tasty and handy to have in the fridge for when you need something.

Seeded crackers, homemade hummus, salad & mint – a snack fit for a king. Or queen!

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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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For this reason this soup is incredibly powerful in terms of healing the gut, reducing inflammation and keeping things moving at a steady pace. No need for extras with this soup, I just sprinkled on some pumpkin seeds for a bit of a crunch but the soup itself is filling enough and provides plenty of energy.

You can spice it up as much as you want to and be careful of which types of salt you use. I would recommend using ONLY Celtic salt or Himalayan rock salt. From reliable sources. Table salt will only exacerbate IBS symptoms and cause water retention, not to mention high blood pressure and many other health issues. Ditch that and treat yourself to something work while putting in your body.

TIP: I always make too much soup then I can freeze a batch and keep another batch in the fridge for later in the week. This. way you always have a nutritious meal at the ready, when time is short.

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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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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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The fries are home made and air fried so as healthy as you can get for a chip. And the chicken wings can be made using home made sauce or a bought sauce if you prefer.

• This is much better for you if cooked in an air fryer.
• You will also need a potato chipper.

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