25 Easy IBS Diet Dinner Recipes That Actually Taste Amazing

Living with IBS doesn’t mean you have to sacrifice flavor or variety at dinnertime. Trust me I’ve been there – staring at the same bland chicken and rice combo for the millionth time wondering if this is just my life now. But here’s the thing: managing IBS symptoms through diet doesn’t have to be boring or restrictive.

The low FODMAP diet has been a game-changer for many people with IBS and these 25 dinner recipes prove that eating for gut health can be absolutely delicious113. Each recipe focuses on ingredients that are gentle on your digestive system while delivering the kind of satisfying flavors that make you actually look forward to dinner.

What makes these recipes special? They’re all built around low FODMAP ingredients – those are the foods that won’t trigger your IBS symptoms. We’re talking about lean proteins like chicken fish and tofu plus gut-friendly vegetables like carrots spinach and bell peppers1. No mysterious ingredients no complicated prep work just real food that tastes great and makes your tummy happy.

1. Maple-Marinated Salmon with Sesame-Spinach Rice

This dish is pure comfort food magic. The maple glaze gives the salmon this gorgeous caramelized finish while the sesame-spinach rice adds that perfect nutty flavor that makes everything feel fancy3.

Ingredients:

• 4 salmon fillets (6 oz each)
• 3 tablespoons maple syrup
• 2 tablespoons low-sodium soy sauce (gluten-free)
• 1 tablespoon sesame oil
• 1 cup brown rice
• 4 cups baby spinach
• 2 tablespoons sesame seeds
• 1 tablespoon garlic-infused oil
• Salt and pepper to taste

Instructions:

1. Marinate the salmon: Mix maple syrup soy sauce and half the sesame oil in a shallow dish. Add salmon and let it marinate for 15 minutes.
2. Cook the rice: Prepare brown rice according to package directions.
3. Sear the salmon: Heat a non-stick pan over medium-high heat. Cook salmon for 4-5 minutes per side until flaky.
4. Prepare the spinach rice: In the same pan add garlic-infused oil and spinach. Cook until wilted then mix with cooked rice and remaining sesame oil.
5. Finish and serve: Sprinkle sesame seeds over everything and enjoy!

Pro tip: Don’t overcook the salmon – it should flake easily but still be slightly pink in the center for maximum flavor and moisture.

2. Ginger and Green Bean Chicken Stir-Fry

This colorful stir-fry is like a hug for your digestive system. Ginger is naturally anti-inflammatory and helps soothe gut pains while green beans are packed with soluble fiber that’s great for gut health6.

Ingredients:

• 1 lb boneless skinless chicken breast sliced thin
• 1 lb fresh green beans trimmed
• 2 red bell peppers sliced
• 2 tablespoons fresh ginger minced
• 3 tablespoons garlic-infused oil
• 2 tablespoons low-sodium soy sauce (gluten-free)
• 1 tablespoon sesame oil
• 1 teaspoon brown sugar
• 2 green onions (green parts only) chopped

Instructions:

1. Prep everything first: Slice chicken trim green beans and have all ingredients ready – stir-fries move fast!
2. Cook the chicken: Heat 1 tablespoon garlic-infused oil in a large wok or skillet. Cook chicken until golden about 5-6 minutes. Remove and set aside.
3. Stir-fry the veggies: Add remaining oil to the pan. Toss in green beans and bell peppers cooking for 4-5 minutes until crisp-tender.
4. Add aromatics: Stir in ginger and cook for 30 seconds until fragrant.
5. Combine and finish: Return chicken to pan add soy sauce sesame oil and brown sugar. Toss everything together for 2 minutes.
6. Garnish and serve: Top with green onion parts and serve over rice or quinoa.

3. Quinoa Crusted Chicken Parmesan

Who says you can’t have comfort food on an IBS diet? This baked version gives you all the crispy cheesy goodness without the digestive drama3.

Ingredients:

• 4 chicken breasts pounded to even thickness
• 1 cup cooked quinoa cooled
• ½ cup grated Parmesan cheese
• 2 eggs beaten
• 1 cup marinara sauce (check labels for low FODMAP)
• 1 cup mozzarella cheese shredded
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F and line a baking sheet with parchment.
2. Make the crust: Mix cooked quinoa Parmesan Italian seasoning salt and pepper in a shallow dish.
3. Bread the chicken: Dip each chicken breast in beaten eggs then press into quinoa mixture coating both sides.
4. Bake: Place on prepared baking sheet drizzle with olive oil and bake for 20 minutes.
5. Add toppings: Top each piece with marinara sauce and mozzarella. Bake another 10 minutes until cheese melts and chicken reaches 165°F.

Pro tip: Let the quinoa cool completely before using it as a coating – warm quinoa will get mushy and won’t create that perfect crispy crust.

4. Thai Green Chicken Curry

This curry brings all those amazing Thai flavors without the tummy trouble. It’s creamy aromatic and totally satisfying38.

Ingredients:

• 1 lb chicken thighs cut into chunks
• 1 can (14 oz) light coconut milk
• 2 tablespoons Thai green curry paste (check for low FODMAP)
• 1 red bell pepper sliced
• 1 cup green beans trimmed
• 1 tablespoon garlic-infused oil
• 1 tablespoon fresh ginger minced
• 2 tablespoons fish sauce
• 1 tablespoon brown sugar
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions:

1. Brown the chicken: Heat garlic-infused oil in a large pot. Brown chicken pieces on all sides about 6-8 minutes total.
2. Build the curry: Add curry paste and ginger cooking for 1 minute until fragrant.
3. Add liquids: Pour in coconut milk fish sauce and brown sugar. Bring to a simmer.
4. Add vegetables: Toss in bell pepper and green beans. Simmer for 15-20 minutes until chicken is cooked through and vegetables are tender.
5. Finish and serve: Garnish with fresh cilantro and serve with lime wedges over jasmine rice.

5. Salmon Fishcakes with Lemon Dill

These fishcakes are like little pillows of comfort food. They’re crispy on the outside fluffy on the inside and packed with omega-3s1.

Ingredients:

• 14 oz salmon fillet poached and flaked
• 14 oz potatoes boiled and mashed
• 2 green onions (green parts only) finely chopped
• 2 teaspoons capers
• 1 tablespoon fresh dill chopped
• Zest and juice of ½ lemon
• 3 tablespoons butter
• 2 tablespoons olive oil for frying
• Salt and pepper to taste

Instructions:

1. Mix the base: Combine flaked salmon mashed potatoes green onions capers dill lemon zest and juice in a large bowl.
2. Season well: Add salt pepper and melted butter. Mix gently – you want to keep some texture.
3. Shape the cakes: Form mixture into 8 patties. Chill for 30 minutes to help them hold together.
4. Cook: Heat olive oil in a large skillet over medium heat. Cook fishcakes for 4-5 minutes per side until golden and crispy.
5. Serve: These are amazing with a simple salad or steamed vegetables.

6. Zucchini Noodles with Peanut Tofu

This dish is basically a party in a bowl. The peanut sauce is rich and satisfying while the zucchini noodles keep things light and fresh1.

Ingredients:

• 14 oz firm tofu cubed
• 2 medium zucchini spiralized
• 2 medium carrots julienned
• 1 red bell pepper sliced thin
• ¼ cup fresh cilantro
• 2 tablespoons garlic-infused oil

For the peanut sauce:

• ¾ cup natural peanut butter
• ½ cup low-sodium soy sauce (gluten-free)
• 2-inch piece fresh ginger peeled
• ¼ cup rice vinegar
• ¼ cup sesame oil
• 2 tablespoons brown sugar
• ½ teaspoon chili powder
• Water to thin

Instructions:

1. Make the sauce: Blend all sauce ingredients until smooth. Add water gradually until you get a nice pourable consistency.
2. Cook the tofu: Heat garlic-infused oil in a large pan. Cook tofu cubes until golden on all sides about 8-10 minutes.
3. Prepare vegetables: Quickly sauté carrots and bell pepper for 2-3 minutes until just tender.
4. Combine: Toss zucchini noodles with warm vegetables and tofu. Pour sauce over everything.
5. Garnish: Top with fresh cilantro and serve immediately.

Pro tip: Don’t cook the zucchini noodles – they’ll get mushy. The heat from the other ingredients will warm them just enough.

7. Lemon Rosemary Braised Chicken Thighs

This one-pot wonder fills your kitchen with the most incredible aroma. The chicken literally falls off the bone and the lemon-rosemary combo is pure heaven2.

Ingredients:

• 8 bone-in skin-on chicken thighs
• 2 lemons (zested and juiced)
• 3 sprigs fresh rosemary
• 1 cup low-sodium chicken broth
• 3 tablespoons olive oil
• 1 lb baby potatoes halved
• 2 cups carrots cut into chunks
• Salt and pepper to taste

Instructions:

1. Season the chicken: Pat chicken dry and season generously with salt pepper and lemon zest.
2. Brown the chicken: Heat olive oil in a large Dutch oven. Brown chicken thighs skin-side down for 5-6 minutes until crispy. Flip and brown another 3 minutes.
3. Add vegetables: Remove chicken and add potatoes and carrots to the pot. Cook for 5 minutes.
4. Braise: Return chicken to pot add broth lemon juice and rosemary. Cover and simmer for 45 minutes.
5. Rest and serve: Let it rest for 10 minutes before serving – the flavors will be incredible.

8. Cheesy Broccoli and Zucchini Fritters

These fritters are like little vegetable pancakes that happen to be incredibly delicious. Kids love them adults love them – it’s a win-win7.

Ingredients:

• 2 cups broccoli florets finely chopped
• 1 cup zucchini grated and drained
• ½ cup cheddar cheese shredded
• ½ cup gluten-free flour
• 1 egg beaten
• ¼ cup lactose-free milk
• 2 tablespoons garlic-infused oil
• Salt and pepper to taste
• Oil for frying

Instructions:

1. Prep the vegetables: Grate zucchini and squeeze out excess moisture with a clean kitchen towel.
2. Make the batter: Mix broccoli zucchini cheese flour egg milk and garlic-infused oil. Season well.
3. Cook the fritters: Heat oil in a large skillet. Drop spoonfuls of batter and flatten slightly. Cook 3-4 minutes per side until golden.
4. Drain and serve: Transfer to paper towels briefly then serve hot.

9. Orange Marinated Chicken Bowls with Zucchini Rice

This bowl is like sunshine on a plate. The orange marinade makes the chicken incredibly tender and flavorful2.

Ingredients:

• 1 lb chicken breast sliced
• 2 oranges (zested and juiced)
• 2 medium zucchini riced
• 2 tablespoons olive oil
• 1 tablespoon honey
• 1 teaspoon ground ginger
• 2 cups mixed greens
• ½ cup carrots shredded
• 2 tablespoons sesame seeds

Instructions:

1. Marinate chicken: Combine orange zest juice 1 tablespoon olive oil honey and ginger. Marinate chicken for 30 minutes.
2. Cook chicken: Heat remaining oil in a large skillet. Cook chicken until golden and cooked through about 6-8 minutes.
3. Prepare zucchini rice: Pulse zucchini in a food processor until it resembles rice. Sauté for 2-3 minutes until just tender.
4. Assemble bowls: Layer zucchini rice mixed greens chicken and carrots. Sprinkle with sesame seeds.

10. Baked Feta with Cherry Tomatoes

This Mediterranean-inspired dish is so simple yet so elegant. The feta gets all creamy and the tomatoes burst with flavor7.

Ingredients:

• 7 oz block feta cheese
• 7 oz cherry tomatoes
• 20 black olives pitted
• 3 tablespoons garlic-infused olive oil
• 1 tablespoon fresh chives chopped
• 1 tablespoon fresh basil chopped
• 1 teaspoon oregano
• Gluten-free crackers or bread for serving

Instructions:

1. Preheat oven to 400°F.
2. Arrange in baking dish: Place feta in center of a baking dish. Surround with cherry tomatoes and olives.
3. Season: Drizzle with garlic-infused oil and sprinkle with herbs.
4. Bake: Cook for 20-25 minutes until tomatoes are bursting and feta is soft.
5. Serve: Garnish with fresh herbs and serve with crackers or bread.

11. Turmeric Chicken Fried Rice

This golden aromatic rice dish is comfort food at its finest. Turmeric adds amazing anti-inflammatory benefits plus that gorgeous color2.

Ingredients:

• 1 lb chicken breast diced
• 3 cups cooked brown rice cooled
• 2 eggs beaten
• 1 cup carrots diced
• 1 cup green beans chopped
• 2 tablespoons garlic-infused oil
• 1 teaspoon turmeric
• 2 tablespoons low-sodium soy sauce (gluten-free)
• 2 green onions (green parts only) chopped

Instructions:

1. Cook the chicken: Heat 1 tablespoon oil in a large wok. Cook chicken with turmeric until golden about 6-8 minutes. Remove and set aside.
2. Scramble eggs: Add beaten eggs to the pan and scramble. Remove and set aside.
3. Stir-fry vegetables: Add remaining oil then carrots and green beans. Cook for 4-5 minutes.
4. Combine everything: Add rice chicken and eggs back to the pan. Stir in soy sauce and cook for 3-4 minutes.
5. Finish: Top with green onion parts and serve hot.

12. Maple Garlic Glazed Salmon

Sometimes the simplest dishes are the most satisfying. This salmon is sweet savory and absolutely foolproof3.

Ingredients:

• 4 salmon fillets (6 oz each)
• 3 tablespoons maple syrup
• 2 tablespoons garlic-infused oil
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 2 cups steamed broccoli
• 1 cup brown rice cooked
• Salt and pepper to taste

Instructions:

1. Make the glaze: Whisk together maple syrup garlic-infused oil mustard and lemon juice.
2. Season salmon: Pat salmon dry and season with salt and pepper.
3. Cook salmon: Heat a non-stick pan over medium-high heat. Cook salmon skin-side up for 4 minutes.
4. Glaze and flip: Brush with glaze flip and cook another 3-4 minutes brushing with more glaze.
5. Serve: Plate with steamed broccoli and brown rice.

13. Chicken and Grape Salad

This isn’t your average chicken salad. The grapes add this amazing sweetness that pairs perfectly with the savory chicken1.

Ingredients:

• 1 lb boneless chicken breasts cooked and diced
• 2 cups seedless grapes halved
• ½ cup walnut pieces
• 1 celery stalk diced
• ½ cup low FODMAP mayonnaise
• 2 tablespoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 2 tablespoons chives chopped
• Mixed greens for serving

Instructions:

1. Prepare chicken: Cook chicken breasts and let cool completely before dicing.
2. Make dressing: Whisk together mayo mustard vinegar and chives.
3. Combine salad: Mix chicken grapes walnuts and celery in a large bowl.
4. Dress and serve: Toss with dressing and serve over mixed greens.

Pro tip: This salad gets even better after sitting in the fridge for a few hours – the flavors really meld together beautifully.

14. Tofu Stir-Fry with Bell Peppers

This colorful stir-fry proves that vegetarian meals can be totally satisfying. The key is getting that tofu really crispy8.

Ingredients:

• 1 cup firm tofu cubed
• 2 bell peppers (red and yellow) sliced
• 4 cups baby spinach
• 2 tablespoons garlic-infused oil
• 2 tablespoons gluten-free tamari
• 1 tablespoon sesame oil
• 1 teaspoon fresh ginger minced
• 2 tablespoons sesame seeds
• Brown rice for serving

Instructions:

1. Press the tofu: Remove excess moisture by pressing tofu between paper towels for 15 minutes.
2. Crisp the tofu: Heat garlic-infused oil in a large pan. Cook tofu until golden on all sides about 8 minutes.
3. Add vegetables: Toss in bell peppers and cook for 3-4 minutes until crisp-tender.
4. Wilt spinach: Add spinach and cook until just wilted.
5. Season and serve: Stir in tamari sesame oil and ginger. Sprinkle with sesame seeds and serve over brown rice.

15. Lemon Herb Baked Chicken Salad

This warm chicken salad is like a hug in a bowl. The herbs make everything taste so fresh and bright2.

Ingredients:

• 1 lb chicken breast cubed
• 6 cups mixed greens
• 1 cup cherry tomatoes halved
• 1 cucumber sliced
• ¼ cup fresh herbs (parsley dill chives)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• Salt and pepper to taste

Instructions:

1. Season chicken: Toss chicken with 1 tablespoon olive oil salt and pepper.
2. Bake chicken: Roast at 400°F for 15-20 minutes until cooked through.
3. Make dressing: Whisk remaining olive oil lemon juice zest and herbs.
4. Assemble salad: Combine greens tomatoes and cucumber. Top with warm chicken.
5. Dress and serve: Drizzle with herb dressing and serve immediately.

16. Sweet Potato and Ground Turkey Skillet

This one-pan wonder is perfect for busy weeknights. Everything cooks together and the flavors are absolutely incredible2.

Ingredients:

• 1 lb ground turkey
• 2 large sweet potatoes diced
• 2 bell peppers chopped
• 2 cups spinach
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• ½ teaspoon turmeric
• Salt and pepper to taste

Instructions:

1. Cook turkey: Heat 1 tablespoon oil in a large skillet. Cook turkey until browned breaking it up as it cooks.
2. Add sweet potatoes: Add remaining oil and sweet potatoes. Cook for 10-12 minutes until tender.
3. Add peppers: Toss in bell peppers and spices. Cook for 5 minutes.
4. Wilt spinach: Add spinach and cook until just wilted.
5. Season and serve: Adjust seasoning and serve hot.

17. Teriyaki Ground Turkey Skillet

This Asian-inspired skillet brings all those amazing teriyaki flavors without any of the gut-troubling ingredients2.

Ingredients:

• 1 lb ground turkey
• 2 cups broccoli florets
• 1 red bell pepper sliced
• 1 cup carrots sliced
• 3 tablespoons low-sodium soy sauce (gluten-free)
• 2 tablespoons maple syrup
• 1 tablespoon rice vinegar
• 1 tablespoon garlic-infused oil
• 1 teaspoon fresh ginger minced
• 2 green onions (green parts only) chopped

Instructions:

1. Brown the turkey: Cook ground turkey in a large skillet until browned and cooked through.
2. Add vegetables: Add broccoli bell pepper and carrots. Cook for 5-6 minutes until crisp-tender.
3. Make sauce: Mix soy sauce maple syrup vinegar and ginger.
4. Combine: Pour sauce over turkey and vegetables. Cook for 2-3 minutes until heated through.
5. Garnish: Top with green onion parts and serve over rice.

18. Creamy Rosemary Chicken Soup with Rice

This soup is like a warm hug on a cold day. The rosemary adds this amazing earthy flavor that makes everything feel so comforting2.

Ingredients:

• 1 lb chicken breast diced
• 1 cup brown rice
• 4 cups low-sodium chicken broth
• 2 cups carrots diced
• 2 cups celery diced
• ½ cup lactose-free cream
• 2 tablespoons fresh rosemary chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Cook chicken: Heat olive oil in a large pot. Cook chicken until golden about 6-8 minutes.
2. Add vegetables: Add carrots and celery cooking for 5 minutes until softened.
3. Add liquids: Pour in broth and bring to a boil. Add rice and rosemary.
4. Simmer: Reduce heat and simmer for 20-25 minutes until rice is tender.
5. Finish: Stir in cream and season with salt and pepper.

19. Orange Ginger Grilled Chicken

This grilled chicken is bursting with bright zesty flavors. The ginger adds this amazing warmth that pairs perfectly with the citrus2.

Ingredients:

• 4 chicken breasts
• 2 oranges (zested and juiced)
• 2 tablespoons fresh ginger minced
• 3 tablespoons olive oil
• 2 tablespoons honey
• 1 teaspoon paprika
• Salt and pepper to taste
• Grilled vegetables for serving

Instructions:

1. Make marinade: Combine orange zest juice ginger 2 tablespoons olive oil honey and paprika.
2. Marinate chicken: Place chicken in marinade for at least 30 minutes.
3. Preheat grill: Heat grill to medium-high heat.
4. Grill chicken: Cook for 6-7 minutes per side until internal temperature reaches 165°F.
5. Rest and serve: Let chicken rest for 5 minutes before serving with grilled vegetables.

20. Zucchini and Ground Turkey Skillet

This light yet satisfying skillet is perfect for summer when zucchini is abundant. It’s fresh flavorful and incredibly easy2.

Ingredients:

• 1 lb ground turkey
• 3 medium zucchini diced
• 1 can diced tomatoes (14 oz)
• 2 bell peppers chopped
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• ½ teaspoon red pepper flakes
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Brown turkey: Heat 1 tablespoon oil in a large skillet. Cook turkey until browned.
2. Add vegetables: Add remaining oil zucchini and bell peppers. Cook for 5-6 minutes.
3. Add tomatoes: Stir in diced tomatoes and seasonings. Simmer for 10 minutes.
4. Finish: Let excess liquid cook off then garnish with fresh basil.

21. Pumpkin Chicken Chili

This hearty chili is perfect for fall and winter. The pumpkin adds this amazing creaminess and subtle sweetness2.

Ingredients:

• 1 lb ground chicken
• 1 can pumpkin puree (15 oz)
• 1 can diced tomatoes (14 oz)
• 2 cups low-sodium chicken broth
• 2 bell peppers diced
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. Brown chicken: Heat oil in a large pot. Cook ground chicken until browned.
2. Add vegetables: Add bell peppers and cook for 5 minutes.
3. Add remaining ingredients: Stir in pumpkin tomatoes broth and all spices.
4. Simmer: Bring to a boil then reduce heat and simmer for 30 minutes.
5. Season and serve: Adjust seasoning and serve hot.

22. Creamy Sweet Potato and Ground Turkey Soup

This soup is like autumn in a bowl. It’s creamy comforting and packed with nutrients2.

Ingredients:

• 1 lb ground turkey
• 3 large sweet potatoes peeled and diced
• 4 cups low-sodium chicken broth
• 1 can coconut milk (14 oz)
• 2 carrots diced
• 2 tablespoons olive oil
• 1 teaspoon ground ginger
• 1 teaspoon turmeric
• Salt and pepper to taste

Instructions:

1. Brown turkey: Heat oil in a large pot. Cook turkey until browned.
2. Add vegetables: Add sweet potatoes and carrots. Cook for 5 minutes.
3. Add liquids: Pour in broth and bring to a boil. Simmer for 20 minutes until vegetables are tender.
4. Blend partially: Use an immersion blender to partially puree the soup for texture.
5. Finish: Stir in coconut milk and seasonings. Heat through before serving.

23. Healthy Chinese Chicken Salad

This fresh crunchy salad brings all those amazing Chinese flavors without the digestive drama2.

Ingredients:

• 1 lb chicken breast cooked and shredded
• 6 cups mixed greens
• 2 carrots julienned
• 1 red bell pepper sliced thin
• ½ cup almonds sliced
• 2 green onions (green parts only) chopped
• 3 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon low-sodium soy sauce (gluten-free)
• 1 teaspoon fresh ginger minced

Instructions:

1. Prepare chicken: Cook and shred chicken breast then let cool.
2. Make dressing: Whisk together sesame oil vinegar soy sauce and ginger.
3. Assemble salad: Combine greens chicken carrots bell pepper and almonds.
4. Dress and serve: Toss with dressing and top with green onion parts.

24. Mongolian Turkey

This sweet and savory dish is incredibly satisfying. The sauce is rich and flavorful and it comes together super quickly2.

Ingredients:

• 1 lb ground turkey
• 3 tablespoons low-sodium soy sauce (gluten-free)
• 2 tablespoons brown sugar
• 1 tablespoon garlic-infused oil
• 1 teaspoon fresh ginger minced
• ¼ teaspoon red pepper flakes
• 2 green onions (green parts only) chopped
• 1 tablespoon sesame seeds
• Brown rice for serving

Instructions:

1. Brown turkey: Cook ground turkey in a large skillet until browned and cooked through.
2. Make sauce: Mix soy sauce brown sugar garlic-infused oil ginger and red pepper flakes.
3. Combine: Pour sauce over turkey and cook for 2-3 minutes until heated through.
4. Garnish: Top with green onion parts and sesame seeds.
5. Serve: Serve over brown rice.

25. Turmeric Ginger Ground Turkey Bowls

These golden bowls are packed with anti-inflammatory ingredients and incredible flavor. They’re like sunshine in a bowl2.

Ingredients:

• 1 lb ground turkey
• 2 cups brown rice cooked
• 2 cups baby spinach
• 1 cup carrots diced
• 2 tablespoons olive oil
• 1 teaspoon turmeric
• 1 teaspoon fresh ginger minced
• 1 tablespoon low-sodium soy sauce (gluten-free)
• 2 tablespoons sesame seeds
• Lime wedges for serving

Instructions:

1. Cook turkey: Heat 1 tablespoon oil in a large skillet. Cook turkey with turmeric and ginger until browned.
2. Add vegetables: Add carrots and cook for 5 minutes until tender.
3. Wilt spinach: Add spinach and cook until just wilted.
4. Season: Stir in soy sauce and remaining oil.
5. Assemble bowls: Serve over brown rice sprinkle with sesame seeds and serve with lime wedges.

Pro tip: Make a big batch of the seasoned turkey and use it throughout the week in different combinations – it’s incredibly versatile!

These 25 recipes prove that eating for IBS doesn’t mean sacrificing flavor or satisfaction. Each dish focuses on ingredients that are gentle on your digestive system while delivering the kind of delicious comforting meals that make dinner something to look forward to. Remember everyone’s IBS triggers are different so pay attention to how your body responds to different foods and adjust accordingly. The key is finding what works for you while still enjoying amazing flavorful meals that nourish both your body and your soul.