Digestive issues such as Irritable Bowel Syndrome (IBS), colitis or coeliac disease can all make the gut sensitive to eating certain foods. Although the types of foods which can irritate the gut varies between individual’s, there are some which are commonly problematic, i.e. certain fruits and vegetables, some fats, wheat, milk, hot spices and certain fibres.

Do not despair as the Love Your Gut team has developed a series of recipes that are simple to prepare and are low in ingredients known to irritate the gut.

Hot smoked salmon, wilted spinach and lemon salad

The recipes show the wide range of ingredients that you can actually eat.

As a starter, one of our favourites is a, simple to prepare, Gluten free bread  made with buckwheat, potato and rice flour and packed full of tasty seeds this can be topped with a Roasted red pepper pate  flavoured with rosemary or lemon.  Alternatively, try the Hot smoked salmon, wilted spinach and lemon salad  – spinach is a vegetable that is tolerated by most people with a sensitive gut and it complements smoked salmon very well.

For a protein hit try our scrumptious Aubergine, quinoa, feta and fresh herbs dish.  Quinoa is a great alternative to meat and is lovely in this Mediterranean style dish.Aubergine, quinoa, feta and fresh herbs

Don’t forget vegetables such as leeks, onions, cauliflower and sprouts can be a real problem for someone with a sensitive gut.  Prepare gut friendly alternatives such as spinach, butternut squash, pak choi, courgette or aubergine.

For some, fruit can also be a problem and it is often worth experimenting to see which ones you can tolerate. Try kiwi fruit, strawberries, blueberries and raspberries. To complete your meal why not prepare a little pot of happiness – Granola pots with strawberry compote and yogurt or Chia with maple syrup coated pecans. Both will impress and hopefully keep the gut happy.

Granola pots with strawberry compote and yogurt

If you do have unexplained change in your bowel habits then it is important that you seek the advice of a medical professional.

We would also never advise cutting out major food groups from the diet without the guidance of a fully qualified healthcare professional.


For more Love Your Gut recipes see: https://loveyourgut.com/recipes/recipe/

Click here to see the Love Your Gut- Top tips cooking for a sensitive gut: https://loveyourgut.com/recipes/tips/