Top 10 IBS Recipes

Our Top 10 IBS Recipes

#1 Almond Flour Biscotti

I love this recipe because the biscotti are subtly sweet, and delicious to eat with coffee, tea, or just by themselves. They're also fairly nutritious, and can act as a small snack/meal. I mean, if we were in Italy, this + coffee would be breakfast!
  • 2 cups almond flour
  • 3 Tbsp sugar (2 Tbsp if you prefer them to be less sweet)
  • 1/3 tsp baking soda
  • 1/4 tsp apple cider vinegar
  • 2 large eggs
  • 2 Tbsp avocado oil
  • 1 tsp vanilla extract
  • 3 Tbsp sliced almonds
  • Add other flavors like cinnamon, cardamom, lemon/orange zest, or even dried cranberries
  1. Preheat oven to 350 degrees F
  2. Combine almond flour, sugar, baking soda in a large bowl. Separately, mix the eggs, oil, vinegar, and seasonings.
  3. Combine the wet ingredients with the dry and mix well.
  4. Add in the almonds and stir until just combined.
  5. Place the dough on a greased baking sheet and form a wide, flat log. Roughly 6 inches by 12 inches. Bake for 25-30 mins.
  6. Let cool completely. Gently slice into 3/4” pieces. Turn the biscotti on to their sides. Bake at 300 for 10 mins, flip for another 10 mins or until lightly browned.
You can use even less sugar, and then drizzle dark chocolate over them when cooled.


#2 Grilled/Roasted Vegetable Salad

It can be tricky to eat raw salads when you have IBS. This grilled orroasted salad might be better tolerated for you, and is also delicious.

  • 4 cups of your best vegetables, chopped (because honestly, everyone with IBS has their own “safe” veggies)
    • Example: zucchini/carrots/butternut squash/mushrooms/onions/kale
  • Dressing
    • 1/4 cup tahini (sesame paste, can substitute cashew butter)
    • 2 Tbsp water
    • 1 tsp mustard
    • 1 tsp maple syrup
    • 2 tsp red wine vinegar
    • pinch of garlic powder (optional)
    • salt & pepper to taste
  1. Preheat oven to 400 degrees F.
  2. Add your chopped vegetables to a lightly greased sheet pan and cook them 8-20 minutes, until fork-tender (time will vary depending on the vegetable and the size of the chop).
  3. While they are cooking, make the dressing. Add all of the dressing ingredients to a small bowl and mix with a fork until well combined, adding more water if needed. The dressing should be thick, not be watery. 
  4. When the vegetables are done cooking, toss them with the dressing using a pair of tongs.

#3 Cashew Blender Bread Recipe (click here)

We love, love, love this bread for a few reasons. 

It's jam-packed with nutrition. Two slices is nearly like a meal, protein and fiber-wise.

It's easy to make ahead and freeze for days where you just don't have the time or patience to prepare food.

You can top it with a butter of choice, jam, or even lox and “everything” seasoning.  


#4 Popsicle Smoothie Bars

Pineapple in particular has an enzyme, bromelain, which aids in digestion. Be sure to use fresh/frozen pineapple and not canned (which is cooked and therefore, denatured).  Use these pops in lieu of your nightly scoop of ice cream as a refreshing and delicious dessert.

The mint and ginger are also helpful for nausea, bloating, and indigestion (for some, mint can be a reflux trigger).

  • ½ cup fresh or frozen pineapple
  • ¼ cup orange juice (ideally, fresh)
  • 1 inch peeled fresh ginger
  • Mint leaves to preferred taste
  1. In a blender combine all ingredients and blend fully.
  2. Pour into prepped popsicle molds. Freeze over night and enjoy!

#5 Zucchini Fritter Gyro 

Chickpea Pita:

  • 1 1/2 cups chickpea flour
  • 1/4 cup ground flax seeds
  • 1/4 tsp sea salt
  • 1 1/3 cups water
  1. Whisk the chickpea flour, ground flax, and salt in a medium bowl. Whisk in the water until smooth and let rest for 10 minutes.
  2. Heat a large nonstick skillet over a medium-high heat. Lightly grease the pan with your favorite cooking oil (I like avocado oil). 
  3. Pour about 1/3 cup of the batter into the pan, quickly swirling in all directions to cover the bottom of the pan. Cook for about 1 minute, until it is golden at the edges. With a spatula, carefully lift an edge of the pita to test for doneness. The pita is ready to turn when it is golden brown on the bottom and can be shaken loose from the pan. Turn the pita over and cook for 30 seconds, until golden brown.

Zucchini Fritters:

zucchini gyro

  • 2 medium tomatoes, sliced
  • 1 Tbsp chia seeds, ground + 3 Tbsp water (alternately, you can use 1 large egg)
  • 1 lb zucchini, coarsely grated
  • 2 cloves garlic, minced
  • 1 scallion, chopped
  • 1/2 cup hummus
  • 2 Tbsp olive oil
  1. If using chia seeds, place the ground chia seeds into the 3 tbsp of water in small bowl. Let sit for 10-15 minutes or until the solution takes on a texture similar to a raw egg.
  2. Wrap the grated zucchini in clean kitchen towel and wring out excess moisture.
  3. Place chia mixture, zucchini, garlic, and green onion into large bowl and mix to combine. Season with salt and pepper if desired.
  4. Heat olive oil in large skillet over medium heat. Drop 1/3 cup of zucchini mixture into skillet and gently flatten.  Cook 2-3 minutes per side, or until golden brown.  Transfer to paper-towel-lined plate, and repeat with remaining zucchini mixture.
  5. Spread 2 Tbsp hummus on top of each pita. Fill with 2 tomato slices, 2 zucchini fritters.


#6 Pineapple Coconut Chicken “Fried Rice”

  • 1 Tbsp tapioca flour
  • 8 coconut aminos, divided
  • 1/4 cup rice wine vinegar
  • 1 Tbsp freshly grated ginger
  • 12 oz chicken breast, cut against the grain into 1/4 inch slices
  • 3 tsp coconut oil, divided
  • 3 scallions, sliced on the bias (green parts only if you are sensitive to onions)
  • 2 cloves garlic, minced (optional)
  • 1 head raw cauliflower, finely chopped
  • 1/2 tsp sesame oil
  • 1/2 tsp fish sauce (optional)
  • 1/4 cup shredded unsweetened coconut
  • 2/3 cup pineapple, coarsely chopped (fresh if possible, otherwise canned works too)
  • 1/4 cup chopped cilantro
  1. Combine tapioca, 6 Tbsp coconut aminos, vinegar, and ginger in a small bowl. Toss the chicken strips with the sauce so they are all coated.
  2. Heat 1 tsp coconut oil in a large wok or skillet on medium high heat. Add the chicken. Cook and stir for about 3 minutes, or until cooked through. Remove the chicken from the wok/skillet.
  3. Add the remaining 2 tsp coconut oil to the pan along with the scallions and garlic. Cook and stir for 1 minute.
  4. Add cauliflower, 2 Tbsp coconut aminos, sesame oil, fish sauce (if using), and shredded coconut. Mix and let cook for about 8 minutes, or until cauliflower has softened but still has a slight crunch.
  5. Mix in pineapple and chicken, garnish with cilantro and serve.


#7 Easy Chicken Curry Soup (Click here)

This recipe is seriously easy, and can be tailored to a host of needs and desires.

It can even be a big help during a flare!

Not a fan of curry? Leave out the spices! Try just adding coconut milk and ginger, cilantro, and/or basil. Add more bulk by throwing in some potatoes or zucchini towards the end of cooking.


#8 Fudgey Raw Brownies


We all have a sweet tooth…

and this one is a crowd-pleaser! It's easy to make and is loaded with good nutrition. If chocolate is OK in your book, these are a must-try.





#9 Pumpkin Custard Crumble

This recipe screams “fall”, but it's delicious all year round. Substitute butternut squash or even sweet potato if needed.


#10 Anti-Constipation Soup (Seriously!)

IBS soup

  • 3 medium zucchini
  • 1/2 bunch of parsley
  • 3 celery stalks
  • 2 cups of string beans
  • Coarsely chop all ingredients and add to a medium-sized pot.
  • Add water (or broth) to cover the vegetables and cook until tender.
  • Purée and serve. Save  leftovers for the next few days.


#11 Blueberry Pancakes (Bonus)

  • 1 cup almond flour
  • 1/2 tsp baking soda
  • Pinch of salt
  • Pinch of cinnamon
  • 2 large eggs
  • 1 tsp vanilla
  • 2 Tbsp water
  • 1/2 tsp apple cider vinegar
  • 1 Tbsp honey or other sweetener (optional)
  • 1 cup frozen blueberries
  • Oil for cooking (I prefer using avocado oil)
  1. Combine the first four dry ingredients in a bowl, and make a well to which you will add the wet ingredients.
  2. Mix the remaining wet ingredients in the well, then mix them with the surrounding dry ingredients.
  3. Heat 1 tsp of oil in a nonstick pan on medium heat. When the pan is hot, add about 1/4 – 1/3 cup of batter to form each pancake.
  4. Cook on medium heat for about 3 minutes, then flip for another minute or so. 


#12 Butternut Squash Pancakes (Bonus)

  • 4 large eggs
  • 1/2 cup almond butter (sub for other nut/seed butters)
  • 1 cup butternut squash, cooked & pureed (may also use canned butternut squash)
  • 1/4 tsp cinnamon
  • 1/2 c blueberries (optional)
  1. Combine all ingredients well.
  2. Heat 1 tsp of oil in a nonstick pan on medium heat. When the pan is hot, add about 1/4 cup of batter to form each pancake.
  3. Cook on medium heat for about 3 minutes, then flip for another minute or so.