Gut-Friendly Recipes for IBS-D (2024)

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By Kara Lydon - - Updated

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Sharing a recap of my cooking demo at BlogHer Health as well as 3 gut-friendly recipes for IBS-D.Gut-Friendly Recipes for IBS-D (1)This post is sponsored by Salix Pharmaceuticals and as always, opinions are my own!

If I were asked what my dream work week would be, it would probably go something like this: travel to L.A. in the dead of Boston winter, lead a cooking demo for recipes I developed, soak up some sunshine, eat delicious food, and attend a blogging conference. Most weeks I work from home in my yoga pants with my cat, but a couple months ago all of my work week dreams came true.Gut-Friendly Recipes for IBS-D (2)I was lucky enough to partner with Salix Pharmaceuticals to help them host a cooking event at BlogHer Health called “Cooking for a Healthy Microbiome” to raise awareness of IBS-D and Salix’s new website, IBSDUpClose.com. If you’re having déjà vu, it’s because I recently wrote a post all about intuitive eating and IBS, where I mentioned this resource. I’m very passionate in speaking out about this condition because I myself suffer from IBS-D, and I work with many clients in my private practice, as a dietitian, who also have IBS-D.

One thing I’ve learned from my own personal experience and listening to the experiences of my clients is that IBS-D can be a very isolating and lonely disease, because as I told my blogging peers in L.A., NO ONE WANTS TO TALK ABOUT POOP. PERIOD. But seriously, it’s embarrassing to talk about symptoms like gas, bloating, diarrhea and abdominal cramps. Definitely not Insta-worthy.Gut-Friendly Recipes for IBS-D (3)And because of the frustration that comes along with the symptoms, people often don’t seek out the treatment that they deserve. So my hope is that in talking openly about IBS-D, more influencers will feel comfortable talking about it, too, and hopefully together we can decrease the stigma around IBS-D and help people feel a little less alone in their suffering. And maybe even help them get the resources and support they need.

At the BlogHer Health event, we talked about how treatment for IBS-D is a multifaceted approach, meaning there may not be one cure or treatment. The most important piece of this approach is talking to your doctor about your symptoms so they can assess to give you a proper diagnosis and treatment protocol.One of the facets of treatment for IBS-D is diet and nutrition, and I spoke about three dietary interventions that I find can be helpful for myself and my clients in managing IBS-D symptoms:

  1. Regular eating promotes regular digestion. Chaotic eating patterns (skipping meals, going long stretches without eating, overeating at meals) can wreak havoc on the digestive system, especially in someone with a sensitive system. Our bodies like consistency, and showing up for our bodies with regular nourishment, every few hours, can help to regulate our digestion and keep symptoms at bay.
  2. Aim for a wide variety of foods from all food groups. Research on the gut microbiome shows that the more diverse the diet, the more diverse the gut microbiome. And a diverse microbiome can be helpful in managing IBS-D symptoms.
  3. Focus on adding foods to the diet that can support a healthy microbiome. Fermented foods may be helpful in modulating the gut microbiome.

The three recipes that I created for the event contained these types of gut-friendly ingredients. Let’s break ‘em down, shall we?

Gut-Friendly Recipes for IBS-D (4)

Probiotics

  • Probiotics are live organisms that we refer to as “good gut bacteria.” Several strains of probiotics have shown beneficial effects on IBS-D symptoms, but more research is needed to be able to generalize recommendations when it comes to probiotic use for IBS-D.
  • Probiotics can be found in fermented foods like yogurt, kefir, kimchi, miso, sauerkraut and pickles in brine.

Prebiotics

  • You can think of prebiotics as fuel for the probiotics, or “good bacteria” in your gut, which may help modulate the gut microbiota.
  • Foods containing prebiotics include onions, leeks, garlic, asparagus, oats, and legumes.
  • A potential issue incorporating more prebiotic foods into the diet is that some of them are considered high FODMAP foods, which would be contraindicated following a FODMAP elimination protocol.
  • However, specific types of prebiotics like resistant starches may be more tolerable for people with IBS-D who are sensitive to FODMAPS.

Resistant Starch

  • A type of fiber that resists digestion in the small intestine and is slowly fermented in the large intestine, acting as a prebiotic fiber (you can think of prebiotics as “fuel” for probiotics).
  • Foods high in resistant starch include cooked and cooled starches like rice, potatoes (potato salads), and legumes.

Hungry yet? These recipes were a HIT at the cooking demo in L.A., and I hope you’ll enjoy them, too! Can you spot which ingredients are gut-friendly?

Gut-Friendly Recipes for IBS-D (5)

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Gut-Friendly Recipes for IBS-D (6)

Winter Kale Salad with Kefir Dressing

Gut-Friendly Recipes for IBS-D (7)Gut-Friendly Recipes for IBS-D (8)Gut-Friendly Recipes for IBS-D (9)Gut-Friendly Recipes for IBS-D (10)Gut-Friendly Recipes for IBS-D (11) (2 votes, average: 3.50 out of 5)
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  • Author: Kara @ The Foodie Dietitian
  • Yield: Serves 3-5 1x
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Ingredients

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For the dressing:

  • ¼ cup plain kefir
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey
  • 1 small clove garlic, grated
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground cracked pepper

For the salad:

  • 2 cups cubed butternut squash (about .6 lbs)
  • 1/2 tablespoon olive oil
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • 1 bunch curly kale, stems removed and roughly chopped (about 8 packed cups)
  • ½ large or 1 small apple, chopped
  • ¼ cup pumpkin seeds

Instructions

For the dressing:

  1. In a small bowl, whisk together kefir, apple cider vinegar, honey, garlic, salt and pepper.

For the salad:

  1. Preheat oven to 425 degrees F. Line a baking sheet with parchment paper.
  2. On baking sheet, toss butternut squash with olive oil, salt and pepper. Roast in the oven at 425 degrees F until tender and slightly browned, about 20 minutes.
  3. In a large bowl, add kale and dressing and using your hands massage dressing into kale until kale is wilted and has shrunk in size, about 2 minutes.
  4. Add roasted butternut squash, apple and pumpkin seeds, and toss well. Season with additional freshly ground cracked pepper, to taste.

Gut-Friendly Recipes for IBS-D (13)

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Gut-Friendly Recipes for IBS-D (14)

Kimchi Chicken Tacos

Gut-Friendly Recipes for IBS-D (15)Gut-Friendly Recipes for IBS-D (16)Gut-Friendly Recipes for IBS-D (17)Gut-Friendly Recipes for IBS-D (18)Gut-Friendly Recipes for IBS-D (19) (1 votes, average: 5.00 out of 5)
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  • Author: Kara @ The Foodie Dietitian
  • Yield: 8 tacos 1x
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Ingredients

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For the marinade:

  • ¼ cup soy sauce
  • ¼ cup mirin
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon gochujang (Korean red pepper paste)
  • 1 lb. boneless, skinless chicken thighs, cut into 1-inch pieces

For the spicy mayo:

  • 3 tablespoons plain Greek yogurt
  • 3 tablespoons cup mayonnaise
  • 1 teaspoon gochujang
  • ½ teaspoon lime juice
  • ½ teaspoon honey
  • ¼ teaspoon salt

For the tacos:

  • 1 tablespoon olive oil
  • 8 corn tortillas, warmed
  • 1 ¼ cups kimchi, chopped
  • 1 avocado, sliced
  • 1 large scallion, sliced
  • ¼ cup fresh cilantro, chopped (about 2 tablespoons)

Instructions

For the marinade:

  1. In a medium mixing bowl, whisk together soy sauce, mirin, toasted sesame oil and gochujang. Add chicken, cover and store in the refrigerator for at least 2 hours and up to overnight.

For the spicy mayo:

  1. In a small bowl, whisk together Greek yogurt, mayonnaise, gochujang, lime juice, honey and salt until combined.

For the tacos:

  1. Drain excess marinade from chicken. Heat olive oil in a cast iron skillet over medium heat. Once oil is hot, add chicken and cook and stir until no longer pink, about 7-10 minutes.
  2. Divide chicken, kimchi, and avocado among tortillas and top with spicy mayo, scallions and cilantro.

Keywords: kimchi, chicken, taco

Gut-Friendly Recipes for IBS-D (21)

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Gut-Friendly Recipes for IBS-D (22)

Ginger Chocolate Energy Bites

Gut-Friendly Recipes for IBS-D (23)Gut-Friendly Recipes for IBS-D (24)Gut-Friendly Recipes for IBS-D (25)Gut-Friendly Recipes for IBS-D (26)Gut-Friendly Recipes for IBS-D (27) (1 votes, average: 5.00 out of 5)
Gut-Friendly Recipes for IBS-D (28)Loading...

  • Author: Kara @ The Foodie Dietitian
  • Yield: 20-22 bites 1x
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Ingredients

Scale

  • 1 ½ cups old-fashioned rolled oats
  • 2 tablespoons coconut flakes
  • 2 tablespoons chocolate chips
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt
  • ½ teaspoon grated fresh ginger (or 1/4 teaspoon ground)
  • ½ cup almond butter
  • ¼ cup honey

Instructions

  1. In a large mixing bowl, stir together oats, coconut, chocolate chips, cinnamon and salt.
  2. Add ginger, almond butter and honey and stir together until mixture is sticky and holds together. Refrigerate mixture for 20-25 minutes.
  3. Line a baking sheet with parchment paper. Use about 1 tablespoon of mixture to roll in your hands to form into a ball. Place 1-inch bite onto parchment paper and repeat with the rest of the mixture.
  4. Store the bites in an airtight container in the refrigerator for up to a week.

Keywords: oat, energy, chocolate, ginger, bites, balls

Tell me, which recipe are you most looking forward to trying?

Gut-Friendly Recipes for IBS-D (29)

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4 Comments

  1. You are so inspiring, Kara! Thanks for sharing! This kimchi chicken taco recipe might be made at my house soon with some tofu, yum!

    March 25, 2019

    Reply

    • Kara @ The Foodie Dietitian

      Awe thank you, Kathryn!! xo

      July 22, 2019

  2. This is SUCH great info, thanks for sharing! I’ll have to check out more on that conference, sounds like a great time. The energy balls are right up my alley

    March 25, 2019

    Reply

    • Kara @ The Foodie Dietitian

      Thanks, Becca!!

      July 22, 2019

Gut-Friendly Recipes for IBS-D (2024)

FAQs

What foods are good for IBS diarrhea? ›

Foods to include during an IBS-D flare
  • Lean protein. Include lean meats, eggs, and fish to ensure adequate protein intake during an IBS flare. ...
  • Fruits. Berries and other fruits with seeds are harder to digest. ...
  • Vegetables. Fresh vegetables are a mainstay in a balanced diet. ...
  • Grains. ...
  • Dairy.

What food heals the gut? ›

Gut Health Foods - 15 Foods For Good Gut Health
  • Yoghurt. Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. ...
  • Kefir. ...
  • Miso. ...
  • Sauerkraut. ...
  • Kimchi. ...
  • Sourdough. ...
  • Almonds. ...
  • Olive oil.

What 12 foods stop diarrhea? ›

One of the most familiar anti-diarrhea strategies is the BRAT diet (which stands for bananas, rice, applesauce, and toast). But there are other foods that are just as useful, including soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saline crackers.

What are the worst foods for IBS D? ›

5 Foods to Avoid if You Have IBS
  • Milk. Milk and other foods that contain lactose, like cheese and ice cream, can cause gas and bloating in people who are lactose intolerant. ...
  • Foods High in Fructose. ...
  • Carbonated Beverages. ...
  • Caffeine. ...
  • Sugar-free Chewing Gums.

What is the best dinner for IBS? ›

Choose easier-to-digest proteins, such as eggs, chicken, turkey, fish, extra-firm tofu, and plain lactose-free greek yogurt. Lower-fat cooking methods, such as baking, roasting, steaming, boiling, and sautéing, can also help you avoid uncomfortable symptoms.

Is salad good for IBS? ›

As many of you know, salads are a nutritious powerhouse chock full of antioxidants, healthy fats, and lean proteins. They are also a great source of fiber, a nutrient that is essential to gut health whether you have IBS-C, IBS- D, or IBS-M. Fiber not only helps you stay regular, but it also helps bind stool.

Can I eat pasta with IBS? ›

Even if you don't have celiac disease, you may have difficulty eating foods made with gluten-containing grains. That could be because they contain fructans, ​a type of FODMAP that is bothersome for many people with IBS. Gluten-containing foods include many popular items like pasta, bread, and baked goods.

Is peanut butter ok for IBS? ›

If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet. However, some brands add refined sugar and flavourings to enhance the peanut butter's taste.

Can you eat cheese with IBS? ›

Whilst lactose in cheese can trigger IBS symptoms, it may also be down to the high fat content. Even a low lactose cheese can cause IBS flare ups if eaten in excess. But cheese may be ok in small portions for many people with IBS. You don't need to go completely dairy free.

What are the 3 foods that destroy the gut? ›

Here are three not-so-gut-friendly foods to watch out for that may raise your risk for diabetes and heart disease.
  • Diet Soda. Artificial sweeteners in zero-calorie drinks may mess with your microbes, some researchers say. ...
  • Red Meat. What's bad for your gut can be bad for your heart. ...
  • Processed and Refined Foods.
Sep 7, 2017

What are the 10 worst inflammatory foods? ›

  • 01 of 10. High Fructose Corn Syrup. ...
  • 02 of 10. Processed Foods with Added Sugar. ...
  • 03 of 10. Soda and Other Sugar-Sweetened Beverages. ...
  • 04 of 10. Trans Fats. ...
  • 05 of 10. Refined Carbohydrates. ...
  • 06 of 10. Red Meat. ...
  • 07 of 10. Processed Meats. ...
  • 08 of 10. French Fries and Other Deep-Fried Foods.
5 days ago

How do I heal my gut ASAP? ›

Ways to improve your gut health include eating fiber-rich and fermented foods, getting regular exercise, limiting your alcohol consumption and managing stress. Additionally, consult with your doctor to determine if you may benefit from adding a probiotic supplement into your routine.

How do you calm diarrhea with IBS? ›

How to reduce diarrhoea
  1. cut down on high-fibre foods like wholegrain foods (such as brown bread and brown rice), nuts and seeds.
  2. avoid products containing a sweetener called sorbitol.
  3. ask a pharmacist about medicines that can help, like Imodium (loperamide)

What is the fastest way to cure IBS diarrhea? ›

6 Ways to Manage IBS Diarrhea
  1. Take fiber. Fiber pill supplements or a powder mixture that contains psyllium (like Metamucil) can help some people with IBS control their diarrhea. ...
  2. Take an antidiarrheal. ...
  3. Avoid trigger foods. ...
  4. Manage stress. ...
  5. Try therapy. ...
  6. Ask your doctor about medications and supplements.

How to calm IBS flare up diarrhea? ›

Some OTC medications may help calm IBS flare-ups. Bismuth subsalicylate (Pepto-Bismol, Kaopectate) and loperamide (Imodium and Dioraleze): These are antidiarrheal medications and can help relieve your diarrhea and other symptoms like heartburn and stomach upset.

How do I stop constant diarrhea from IBS? ›

Over-the-counter medications, such as loperamide (Imodium A-D), can help control diarrhea. Your provider might also prescribe a bile acid binder, such as cholestyramine (Prevalite), colestipol (Colestid) or colesevelam (Welchol). Bile acid binders can cause bloating. Anticholinergic medications.

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