Eating with IBS: Dietitian Approved Recipe For Those with IBS

Are you looking for tasty recipes that are still safe for those with Irritable Bowel Syndrome (IBS)? Those with IBS can help improve their symptoms with some simple dietary adjustments. Reducing your intake of certain IBS “trigger foods” containing dairy, fried products, or gluten can go a long way towards eliminating IBS symptoms. Some foods to avoid include:

– Insoluble fiber (whole grains, certain vegetables)
– Gluten (rye, wheat, barley)
– Beans and legumes
– Alcohol
– Dairy
– Caffeine
– Highly-processed foods
– Chocolate

Navigating your IBS triggers doesn’t have to be a painful, flavorless process. Those with IBS can still enjoy a full, delicious range of meals while protecting their gut from distress. Find a tasty, IBS-friendly meal you can try in your kitchen below:

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Mango Ginger Rice Bowl

2 handfuls snap peas, strings removed
1 to 2 cups cooked short grain white rice
2 cups spinach
1 small carrot, thinly sliced into coins
½ English cucumber, thinly sliced into coins
1 small, ripe ataulfo mango, diced
½ cup cooked black beans, drained and rinsed
2 tablespoons pickled ginger
¼ cup thinly sliced fresh basil
¼ cup toasted peanuts, optional
Sprinkle of sesame seeds, optional
¼ and ½ avocado, optional


2 tablespoons tamari
2 tablespoons rice vinegar
2 tablespoons lime juice
2 garlic cloves, minced
2 teaspoons cane sugar
½ teaspoon sriracha


1) Make the dressing: in a small bowl, whisk together the tamari, vinegar, lime juice, garlic, cane sugar, and sriracha.

2) Bring a small pot of salted water to a boil and place a bowl of ice water nearby. Blanch the snap peas by placing them in boiling water for 1 ½ minutes, then scoop them into the ice water to stop the cooking process. Once cooled, drain, pat dry, and chop.

3) Assemble the bowls with rice, spinach, carrot, cucumber, mango, black beans, pickled ginger, and basil. Top with the toasted peanuts, sesame seeds, and avocado, if using. Drizzle bowls with half the dressing and serve the rest on the side with tamari and sriracha, if desired.

Gale Pearson

About Gale Pearson, MS, RDN, CDCES

Gale Pearson, MS, RDN, CDCES is a Registered Dietitian and Certified Diabetes Educator with over 25 years of experience working with patients on dietary and nutrition wellness planning. Gale received her undergraduate degree from Hampton University and her Master of Science in Nutrition and Dietetics from Howard University.

With extensive experience in nutrition counseling, Gale works with her patients to develop strategies to improve their eating habits and lifestyles, in turn helping them to manage their weight and medical conditions. She credits witnessing her patients’ symptoms and overall health improvement as a result of the lifestyle changes as one of the most gratifying and rewarding aspects of her career.

At TPMG Nutrition Services in Newport News and Williamsburg, Gale provides one-on-one consultations, nutrition and weight management counseling, and diabetes education.

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