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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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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Pumpkins are highly nutritious and contain high levels of vitamin A, K and Copper which is essential for great eyesight, skin and hair health as well as reducing inflammation in the gut and helping eliminate toxins more easily. Coupled with the incredible gut healing properties of cinnamon and nutmeg this really is a treat you can enjoy guilt free that your gut will thank you for.

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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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