Tasty IBS-Friendly Recipes

Irritable Bowel Syndrome (or IBS) is a gastrointestinal disorder that I see among many of my patients. Abdominal pain, abnormal bowel movements (constipation and/or diarrhoea) and bloating are all prevalent symptoms of IBS and can affect your day-to-day life.

If you suspect that your IBS symptoms are caused by FODMAPs (a group of carbohydrate foods), a low-FODMAP diet might help you find relief. But don’t worry, you don’t have to figure it out alone! A qualified dietitian can provide you with the guidance and supervision you need to introduce this diet safely. If you need to avoid FODMAPs, give these recipes a try!

Serves: 4
Prep: 10 Minutes
Cook: 45 Minutes

Ingredients

• 6 eggs
• 1/2 cup lactose-free milk
• 100g Feta cheese
• 1 cup chopped sweet potato (120g)
• 1/2 zucchini grated
• 1 cup spinach, loosely packed
• Paprika
• Rosemary

Method

1. Preheat oven to 180 degrees Celsius. Prepare a 20cm pan lined with baking paper.
2. Add chopped sweet potato to a microwave-safe bowl and microwave for 2 minutes until softened slightly.
3. Add sweet potato, feta and zucchini to the prepared pan
4. In a separate bowl, whisk together the eggs, milk, a sprinkle of paprika and rosemary
5. Pour the egg mixture into the prepared pan and over the vegetables.
6. Bake for 45 minutes.

Recipe from monashfodmap.com/recipe and endorsed by Dietitian Kristen

Serves: 15
Prep Time: 15 Minutes
Cooking Time: 15 Minutes

Ingredients

• 100g dairy-free spread or butter
• 2.5 tbsp golden syrup
• ½ cup brown sugar
• 1 tbsp boiling water
• 1tsp baking soda
• ½ cup + 2.5 tbsp gluten-free plain flour
• ½ cup + 2.5 tbsp desiccated coconut
• ¾ cup rolled oats (wheat-free)
• 3 tbsp sunflower seeds or pumpkin seeds
• 1 tsp chia seeds
• 2 tsp boiling water

Method

1. Preheat the oven to 170ºC. Line two baking trays with baking paper.
2. Melt the dairy-free spread (or butter), golden syrup, and brown sugar in a medium-sized saucepan over medium-low heat. Stir occasionally, and then remove from heat.
3. Dissolve the baking soda in 1 Tbsp of boiling water. Then, mix through the syrup in the saucepan. The mixture should be golden and frothy.
4. Add the gluten-free plain flour, dried desiccated coconut, rolled oats, and sunflower seeds (pumpkin seeds) to the saucepan. In a small cup, mix the chia seeds with the remaining 2 tsp boiling water to prevent the biscuits from crumbling. Once they are gooey, add them to the saucepan.
5. Mix the ingredients until well combined.
6. Using a tablespoon or dessert spoon, scoop the mixture onto the trays (leaving enough space between each biscuit for them to flatten slightly as they cook). Evenly space the biscuits and flatten the top of each biscuit with your fingers or a fork.
7. Place in the oven and bake for 10-12 minutes; remove once golden. I recommend checking the biscuits after 8 minutes, as sometimes they cook faster than expected!
8. Allow the biscuits to cool, then transfer them to an airtight container. These should keep for five days. Enjoy!

Recipe from monashfodmap.com/recipe and endorsed by Dietitian Kristen.

Kristen Varnis
Dietitian, Sports Dietitian & Nutritionist
B.App.Sc. (Health Sc), B.Nutr & Diet, A.P.D.

Want to learn more? Our practitioners are here to help; click here to make a booking.