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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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.

The post Jacket & Beet Salad appeared first on Helen Jane | Your IBS Freedom.

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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