Digestive Health / IBS Menu

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Breakfast Lunch Dinner Snack Smoothie

Breakfast

Low‑FODMAP Banana Rice Porridge

Instructions

  1. Add the cooked white rice to a small pot.
  2. Stir in the mashed banana and almond milk.
  3. Warm over medium heat for 3–5 minutes, stirring until creamy.
  4. Add cinnamon and maple syrup if using.
  5. Serve warm for a soothing, gentle, low‑FODMAP breakfast.

Why it works: Gentle, low‑FODMAP, and soothing for sensitive digestion.

Lunch

IBS‑Friendly Chicken & Rice Bowl

Instructions

  1. Add the cooked white rice to a bowl.
  2. Top with the diced carrots and diced zucchini.
  3. Slice or cube the grilled chicken and place it on top.
  4. Whisk together the olive oil and lemon juice.
  5. Drizzle over the bowl and season lightly with pepper.
  6. Serve warm for a gentle, low‑FODMAP meal.

Why it works: Low‑FODMAP ingredients reduce bloating and cramping.

Dinner

Ginger Tilapia with Steamed Carrots

Instructions

  1. Steam the carrots until tender, about 6–8 minutes.
  2. Warm the baked tilapia if needed.
  3. Drizzle the olive oil over the tilapia.
  4. Sprinkle the grated ginger and pepper on top.
  5. Serve the tilapia alongside the steamed carrots for a gentle, gut‑soothing meal.

Why it works: Ginger calms the gut; tilapia is easy to digest and low‑FODMAP.

Snack

Rice Cakes with Peanut Butter

Instructions

  1. Spread the peanut butter evenly over the rice cakes.
  2. Drizzle the maple syrup on top if you want extra sweetness.
  3. Serve immediately for a simple, gentle, IBS‑friendly snack.

Why it works: Simple carbs + healthy fats = gentle and IBS‑safe.

Smoothie

Rice Cakes with Peanut Butter

Instructions

  1. Spread the peanut butter evenly over the rice cakes.
  2. Drizzle the maple syrup on top if you want extra sweetness.
  3. Serve immediately for a simple, gentle, IBS‑friendly snack.

Why it works: Simple carbs + healthy fats = gentle and IBS‑safe.