These recipes are great for your gut, nutritious and are going to save you so much time (and money) throughout the week!

Those who suffer from IBS (irritable bowel syndrome) often feel so out of control in many aspects of their lives, which, in turn, can lead to stress which then leads to worsening symptoms. A lot of time is spent thinking about what to cook for dinner, making sure the ingredients are "safe" but also tasty. And after a busy day at work, the last thing you want to have to do is come to start thinking about FODMAPS, non dairy and what on earth can you substitute for garlic that's not going to put you out of action for a week. The struggle is more than real - it's an everyday occurrence for some. Avoiding rich foods, cutting out triggers and spending hours in the super market having to read labels and figure out if you will get an IBS flare up from certain foods. It's exhausting and really takes the fun out of food! "Fail to plan, plan to fail" is a saying that we have probably heard at least once in our lives (usually from the ancient math's teacher when setting revision homework - but it seems they may have had a point. To take back control from IBS and make your week that little bit easier we have created, not only three delicious recipes, but the shopping lists to go with them for our IBS-friendly, batch cooking recipes for the week! All we ask is that you spend a couple of hours this Sunday, cooking up a storm in the kitchen - freeing up the rest of your week to - well - relax! Your mind, body and gut will thank you for it. So it is our mission to bring all you fellow IBS warriors recipes that are indulgent, easy to make and may also actually be beneficial to your gut health - that's write you CAN have your cake and eat it!

Why is batch cooking beneficial for those with IBS?

Not only does meal prep take out the guess work and stress of deciding what to cook/ eat every night, there are also other ways that those that suffer with gut issues like IBS can benefit from this time-saving process:

• Knowing exactly what is going into your meal means you become better at avoiding trigger foods
• It has been proven that a consistent routine can really help your gut regulate any issues and batch cooking will give you that consistency.
• Spending an afternoon cooking is actually a great way to unwind and it may also reignite your passion for food!

The gut benefits of these recipes

Where possible we have come up with ways to use ingredients - such as garlic - that you would usually avoid, simply by making them low FODMAP - this isn't wizardry! It's just using our knowledge on FODMAPs to find a work around for your sensitive gut! We have also been super vigilant to make sure all the recipes are balanced with protein and fibre as it's so important that you don't start cutting out whole food groups - your microbiome needs balance and your life needs variety! We've also kept the recipes - low effort, high reward AND budget friendly - most, if not all the ingredients you will be able to find at your local supermarket - you don't have to go organic or high-end farm shop prices - unless you want to of course!

Sweet Potato, Courgette & Chicken Thigh Tray Bake with Lentils (Serves 2 people for 3 meals – 6 portions total)

Ingredients:

• 6 boneless, skinless chicken thighs
• 2 large sweet potatoes, peeled and chopped into 1-inch cubes
• 2 courgettes, sliced into half crescents
• 200g dried Puy lentils (rinsed)
• 2 tbsp garlic-infused olive oil (see here for recipe)
• 1 tsp dried oregano
• 1 tsp smoked paprika
• Salt and pepper to taste
• 600ml water or low-FODMAP chicken stock (like this one)

Method:

1. Preheat oven to 200°C / 180°C fan / 400°F.
2. In a large roasting dish, toss sweet potato and courgette with 1 tbsp of the garlic-infused oil, oregano, paprika, salt and pepper.
3. Place the chicken thighs on top of the vegetables. Drizzle with the remaining oil and season lightly.
4. Cover tightly with foil and bake for 35 minutes.
5. While the chicken and veg is baking, rinse your lentils in a sieve under cold water and add to a saucepan with the 600ml of water or low FODMAP chicken stock. Bring to boil and simmer for 25 minutes.
6. Once the 35 minutes is up for the chicken and the veg, take off the foil and add the drained lentils to the roasting tin with everything else.
7. Put it all back into the oven without the foil now to crips everything up nicely, for a further 15 minutes.
8. Let cool slightly before dividing into airtight containers.
9. To enjoy during the week - simply reheat in the over for 25 minutes (covered in foil for the first 15 minutes and then without for the final 10)

Turmeric Coconut Rice with Grilled Salmon & Greens (Serves 2 people for 3 meals - 6 portions)

Ingredients:

• 300g basmati rice
• 300ml canned full-fat coconut milk
• 375ml water
• 1 tsp ground turmeric
• Pinch of salt
• 6 salmon fillets (approx. 900g total)
• Juice of 1 lemon
• 2 tbsp garlic-infused olive oil (see here for recipe)
• 2 tsp chopped fresh parsley (optional)
• 300g green beans or baby spinach

Method:

1. Cook the rice: Add rice, coconut milk, water, turmeric, and salt to a pot. Bring to a boil, then reduce heat and simmer for 10–12 minutes with the lid on. Fluff and set aside.
2. Prepare the salmon: Preheat grill or oven to 180°C. Brush fillets with garlic-infused olive oil and lemon juice. Grill or bake for 12–15 minutes.
3. Steam the greens just before storing or serving. They can also be flash-fried in a little oil if preferred.
4. Portion everything into containers for a satisfying, nutritious lunch or dinner.

Why it works for IBS:

• Turmeric has anti-inflammatory effects that may help reduce gut irritation.
• Salmon is rich in omega-3s, which can calm inflammation.
• Coconut milk gives richness without lactose or dairy concerns.

Quinoa, Roasted Carrot & Cucumber Salad with Tahini Dressing (Serves 2 people for 3 meals – 6 portions total)

Ingredients:

• 270g quinoa, rinsed
• 750ml water
• 6 carrots (approx. 500g), peeled & cut into batons
• 1 large cucumber, deseeded & chopped
• 3 tbsp garlic-infused olive oil (see here for recipe)
• 1 tsp cumin seeds
• Sea salt & black pepper to taste

Dressing:

• 3 tbsp tahini
• Juice of 1 lemon
• 2–3 tbsp water
• Pinch of sea salt

Method:

1. Roast carrots: Preheat oven to 200°C. Toss carrot batons in garlic oil, cumin seeds, salt, and pepper. Roast for 25–30 minutes until tender.
2. Cook quinoa: In a saucepan, combine rinsed quinoa and water. Bring to a boil, cover, and simmer for 15 minutes until fluffy.
3. Make the dressing: Whisk tahini, lemon juice, salt, and water together until smooth.
4. Assemble: Mix quinoa, carrots, and cucumber in a bowl. Divide into containers and drizzle with dressing before serving.

Why it works for IBS: Quinoa is a gluten-free grain that’s easy to digest. Carrots are low FODMAP and full of gut-friendly fibre. Why it works for IBS:

• Quinoa is a gluten-free grain that’s easy to digest.
• Carrots are low FODMAP and full of gut-friendly fibre.
• Tahini adds richness without dairy or sugar.

And to make it SUPER easy - here is the shopping list you will need for all three recipes - why not print this off - or take a screen shot on your phone?!

Full Shopping List (Grouped by Section)

Meat/Fish:

• 6 boneless, skinless chicken thighs (~900g)

• 6 salmon fillets (~900g)

Fresh Produce:

• 2 large sweet potatoes (~600g)

• 2 courgettes (~300g)

• 6 carrots (~500g)

• 1 cucumber

• 1 lemon (buy 2 for extra dressing/lemon juice)

• 300g green beans or a bag of baby spinach

• Fresh parsley (optional)

Cupboard Essentials:

• 200g Puy lentils (dried)

• 300g basmati rice

• 270g quinoa

• 1 can (400ml) full-fat coconut milk

• Olive oil for the Garlic infused oil (can be homemade or check for infused oils — or buy garlic and olive oil separately to infuse at home)

• Tahini (check world food aisle)

• Cumin seeds

• Dried oregano

• Smoked paprika

• Sea salt

• Ground turmeric

• Black pepper

We hope you enjoy these recipes and please let us know if you have anymore to share with the community! We hope they save you time, money and stress because a calmer life = a calmer gut!