19 Delicious IBS Recipes for Gut-Friendly Meals

Are you tired of worrying about what to cook when you have IBS? We’ve gathered 19 delicious, gut-friendly recipes that are easy to make and packed with flavor. From quick dinners to comforting classics, these meals will help you enjoy food again without the stress. Keep reading to discover tasty dishes that your stomach—and taste buds—will love!

Low-FODMAP Chicken and Vegetable Stir-Fry

Unleash gut-friendly flavor without the bloat. Whip up this vibrant stir-fry in under 20 minutes—your digestive system will thank you later.

Ingredients

• 1 lb boneless, skinless chicken breast, cut into ½-inch cubes
• 2 tbsp garlic-infused olive oil
• 1 cup carrots, julienned
• 1 cup red bell pepper, thinly sliced
• 1 cup zucchini, halved lengthwise and sliced ¼-inch thick
• 2 tbsp tamari (gluten-free soy sauce)
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 2 tbsp scallion greens, thinly sliced
• 1 tsp toasted sesame oil

Instructions

1. Heat garlic-infused olive oil in a large wok or skillet over medium-high heat until shimmering, about 1 minute.
2. Add cubed chicken breast and cook undisturbed for 2 minutes to develop a golden sear.
3. Flip chicken pieces and continue cooking until internal temperature reaches 165°F, approximately 4-5 minutes total.
4. Transfer chicken to a clean plate using tongs, preserving juices in the pan.
5. Add julienned carrots to the hot pan and stir-fry for 90 seconds until slightly softened but still crisp.
6. Incorporate sliced red bell pepper and zucchini, tossing continuously for 2 minutes until vegetables are bright and tender-crisp.
7. Whisk together tamari, rice vinegar, and maple syrup in a small bowl until fully emulsified.
8. Return chicken to the pan and pour sauce mixture over ingredients, stirring to coat evenly.
9. Cook for 1 final minute until sauce lightly glazes the stir-fry, then immediately remove from heat.
10. Drizzle with toasted sesame oil and garnish with scallion greens just before serving.

Perfectly seared chicken contrasts with crisp-tender vegetables in a glossy, savory-sweet glaze. Serve over steamed jasmine rice or spiralized zucchini noodles for a complete low-FODMAP meal that satisfies both texture and flavor cravings.

Soothing Ginger Carrot Soup

Huddle up, soup season! This vibrant ginger carrot soup transforms humble roots into liquid sunshine—warming you from the inside out with spicy-sweet harmony.

Ingredients

• 2 tablespoons cold-pressed extra virgin olive oil
• 1 large yellow onion, finely diced
• 3 cloves garlic, minced
• 2 tablespoons freshly grated ginger root
• 2 pounds organic carrots, peeled and chopped into 1-inch pieces
• 4 cups vegetable stock
• 1 cup full-fat coconut milk
• 1 teaspoon fine sea salt
• ½ teaspoon freshly cracked black pepper
• 2 tablespoons fresh cilantro leaves, for garnish

Instructions

1. Heat olive oil in a heavy-bottomed Dutch oven over medium heat until shimmering.
2. Sauté diced onion for 5-7 minutes until translucent and fragrant.
3. Add minced garlic and grated ginger, stirring constantly for 60 seconds until aromatic but not browned.
4. Incorporate chopped carrots, tossing to coat in the aromatics.
5. Pour in vegetable stock, scraping any browned bits from the pot bottom.
6. Bring to a boil, then reduce heat to maintain a gentle simmer.
7. Cover and cook for 25 minutes until carrots pierce easily with a fork.
8. Carefully transfer the mixture to a high-speed blender in batches.
9. Blend on high for 90 seconds until completely smooth and velvety.
10. Return the puréed soup to the pot over low heat.
11. Stir in coconut milk until fully incorporated.
12. Season with sea salt and black pepper, simmering for 3 more minutes.
13. Ladle into warmed bowls and garnish with fresh cilantro leaves.

Keep this silky soup luxuriously smooth with its ginger warmth cutting through the carrot’s natural sweetness. Drizzle with chili oil for heat or swirl in yogurt for creaminess—either way, it’s comfort in a bowl that tastes as vibrant as it looks.

Savory Zucchini Fritters

Grab your grater and get ready for these crispy zucchini fritters that’ll have everyone begging for the recipe. These golden patties transform humble squash into crave-worthy bites perfect for any meal. Trust me, you’ll want to double this batch—they disappear fast.

Ingredients

– 2 medium zucchini, grated and moisture-pressed
– 1/2 cup all-purpose flour
– 1/4 cup finely grated Parmigiano-Reggiano
– 1 pasture-raised egg, lightly beaten
– 2 tablespoons whole milk Greek yogurt
– 1 small shallot, minced
– 1 garlic clove, microplaned
– 1 tablespoon fresh dill, finely chopped
– 1/2 teaspoon baking powder
– 1/4 teaspoon smoked paprika
– 1/4 teaspoon fine sea salt
– 1/8 teaspoon freshly cracked black pepper
– 1/4 cup clarified butter for frying
– 1/2 cup crème fraîche for serving
– 1 tablespoon chive blossoms for garnish

Instructions

1. Grate 2 medium zucchini using the large holes of a box grater.
2. Place grated zucchini in a clean kitchen towel and twist tightly to extract all moisture—this prevents soggy fritters.
3. In a medium bowl, combine the pressed zucchini with 1/2 cup all-purpose flour, 1/4 cup finely grated Parmigiano-Reggiano, 1 lightly beaten pasture-raised egg, and 2 tablespoons whole milk Greek yogurt.
4. Add 1 minced small shallot, 1 microplaned garlic clove, 1 tablespoon finely chopped fresh dill, 1/2 teaspoon baking powder, 1/4 teaspoon smoked paprika, 1/4 teaspoon fine sea salt, and 1/8 teaspoon freshly cracked black pepper.
5. Mix gently until just combined—overmixing develops gluten and creates tough fritters.
6. Heat 2 tablespoons clarified butter in a large skillet over medium heat until it shimmers but doesn’t smoke.
7. Drop heaping tablespoons of batter into the hot butter, spacing them 1 inch apart.
8. Flatten each fritter slightly with the back of your spoon to ensure even cooking.
9. Fry for 3-4 minutes until the edges appear golden brown and crispy.
10. Flip carefully using a thin spatula and cook another 3 minutes until both sides achieve deep golden coloration.
11. Transfer to a wire rack set over a baking sheet—this keeps them crisp by allowing air circulation.
12. Repeat with remaining batter, adding remaining 2 tablespoons clarified butter as needed.
13. Serve immediately topped with 1/2 cup crème fraîche and garnished with 1 tablespoon chive blossoms.

Unbelievably crisp exteriors give way to tender, herb-flecked centers that practically melt in your mouth. The subtle smokiness from paprika plays beautifully against the bright dill and sharp Parmigiano-Reggiano. Try stacking them with smoked salmon and extra crème fraîche for an elegant brunch presentation that’ll impress even the toughest food critics.

Gluten-Free Quinoa Salad with Herbs

Zesty quinoa gets the ultimate glow-up in this vibrant gluten-free salad that’s bursting with fresh herbs and crisp textures. Packed with protein and ready in minutes, it’s the perfect make-ahead lunch or vibrant side dish that actually satisfies. Skip the sad desk lunch—this bowl brings color, crunch, and serious flavor to your table.

Ingredients

• 1 cup organic tri-color quinoa, rinsed thoroughly
• 2 cups filtered water
• ½ cup extra-virgin olive oil
• ¼ cup freshly squeezed lemon juice
• 1 teaspoon fine sea salt
• ½ teaspoon freshly cracked black pepper
• 1 cup finely chopped fresh flat-leaf parsley
• ½ cup fresh mint leaves, chiffonade-cut
• ¼ cup fresh dill fronds, roughly chopped
• 1 medium English cucumber, small-diced
• 1 cup cherry tomatoes, halved
• ½ cup thinly sliced red onion
• 4 ounces crumbled feta cheese
• ¼ cup toasted pine nuts

Instructions

1. Combine 1 cup rinsed quinoa and 2 cups filtered water in a medium saucepan.
2. Bring to a rolling boil over high heat, then immediately reduce to a simmer and cover tightly.
3. Cook for 15 minutes exactly until all liquid is absorbed and quinoa grains display tiny white spirals.
4. Spread cooked quinoa in a thin layer on a baking sheet to cool completely to room temperature, which prevents steaming and maintains texture.
5. Whisk together ½ cup extra-virgin olive oil, ¼ cup lemon juice, 1 teaspoon sea salt, and ½ teaspoon black pepper in a small bowl until emulsified.
6. Transfer cooled quinoa to a large mixing bowl.
7. Pour dressing over quinoa and toss thoroughly to coat every grain.
8. Add 1 cup chopped parsley, ½ cup mint chiffonade, and ¼ cup chopped dill to the quinoa mixture.
9. Fold in 1 diced cucumber, 1 cup halved cherry tomatoes, and ½ cup sliced red onion until evenly distributed.
10. Gently incorporate 4 ounces crumbled feta cheese to maintain distinct crumbles.
11. Sprinkle ¼ cup toasted pine nuts over the top as final garnish.
12. Chill salad for at least 30 minutes before serving to allow flavors to meld.

Light and fluffy quinoa creates a perfect base that absorbs the bright lemon-herb dressing while maintaining delightful chew. Each forkful delivers crisp cucumber, burst tomatoes, and creamy feta contrasts against the nutty pine nut crunch. Serve heaped in butter lettuce cups for a low-carb lunch or alongside grilled salmon for an elegant dinner centerpiece.

Comforting Baked Sweet Potato with Coconut Yogurt

Kickstart your cozy season with this vibrant baked sweet potato. Transform humble roots into creamy perfection with just a few smart upgrades. Get ready for that first warm, coconut-kissed bite.

Ingredients

• 2 large sweet potatoes, scrubbed
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon flaky sea salt
• 1/2 cup full-fat coconut yogurt
• 2 tablespoons toasted coconut flakes
• 1 tablespoon pure maple syrup
• 1/4 teaspoon ground cinnamon
• Fresh mint leaves for garnish

Instructions

1. Preheat your oven to 400°F.
2. Pat sweet potatoes completely dry with paper towels.
3. Pierce each sweet potato 6-8 times with a fork to create steam vents.
4. Rub sweet potatoes evenly with olive oil using your hands.
5. Sprinkle all sides with flaky sea salt.
6. Place sweet potatoes directly on the middle oven rack with a baking sheet on the lower rack to catch drips.
7. Bake for 45-60 minutes until skins are puckered and flesh yields easily when squeezed.
8. Remove sweet potatoes from oven using oven mitts and let rest 5 minutes.
9. Slice each sweet potato lengthwise down the center without cutting through the bottom skin.
10. Gently press ends toward the center to open the cavity.
11. Drizzle maple syrup evenly over both sweet potatoes.
12. Sprinkle ground cinnamon directly over the maple syrup.
13. Dollop coconut yogurt generously into the center of each sweet potato.
14. Top with toasted coconut flakes, distributing evenly.
15. Garnish with fresh mint leaves placed strategically around the yogurt.

The creamy coconut yogurt melts into the warm, fluffy sweet potato flesh, creating a luxurious texture contrast with the crispy coconut flakes. Serve immediately while the maple syrup pools in the bottom of each potato, creating natural sweet pockets with every scoop. For an elegant presentation, arrange on a wooden board with extra mint sprigs and serve with small spoons for scraping every bit of caramelized skin.

Light Lemon Herb Grilled Salmon

Viral-worthy and ready in minutes, this grilled salmon delivers restaurant-quality results with minimal effort. Vibrant lemon and aromatic herbs create a bright, elegant dish that’s perfect for weeknights or entertaining.

Creamy Spinach and Tomato Pasta

Lose yourself in this velvety, vibrant pasta that comes together faster than your next scroll. Grab that skillet and transform simple ingredients into a restaurant-worthy dinner. This creamy spinach and tomato situation is about to become your weeknight hero.

Ingredients

• 12 ounces dried linguine pasta
• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic, thinly sliced
• 1/2 teaspoon crushed red pepper flakes
• 2 cups cherry tomatoes, halved
• 5 ounces fresh baby spinach
• 1 cup heavy cream
• 1/2 cup freshly grated Parmigiano-Reggiano cheese
• 1/4 teaspoon freshly grated nutmeg
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly cracked black pepper
• Fresh basil leaves for garnish

Instructions

1. Bring a large pot of heavily salted water to a rolling boil over high heat.
2. Add linguine and cook for 9-11 minutes until al dente, stirring occasionally to prevent sticking.
3. Reserve 1 cup of pasta water before draining.
4. Heat olive oil in a large skillet over medium heat until shimmering.
5. Add garlic slices and cook for 1-2 minutes until fragrant but not browned.
6. Stir in crushed red pepper flakes and toast for 30 seconds to release their oils.
7. Add cherry tomatoes cut-side down and cook undisturbed for 3-4 minutes until skins blister.
8. Gently press tomatoes with the back of a spoon to release their juices.
9. Add baby spinach in batches, wilting each addition before adding more.
10. Pour in heavy cream and bring to a gentle simmer.
11. Stir in grated Parmigiano-Reggiano until fully incorporated and sauce thickens slightly.
12. Season with nutmeg, kosher salt, and black pepper.
13. Add cooked linguine to the skillet along with 1/4 cup reserved pasta water.
14. Toss vigorously using tongs until pasta is evenly coated and sauce emulsifies.
15. Adjust consistency with additional pasta water if needed for a silky finish.

Make this dish your canvas—the creamy sauce clings to every strand while sweet tomatoes burst with acidity against earthy spinach. For a stunning presentation, twirl portions into neat nests and finish with torn basil leaves. The subtle heat from red pepper flakes lingers beautifully, making each bite more compelling than the last.

Refreshing Cucumber and Dill Salad

Let’s transform those garden cucumbers into the crispest, most refreshing salad you’ll make all season. Light, bright, and packed with fresh dill, this dish cuts through rich meals like a dream.

Ingredients

• 2 large English cucumbers, thinly sliced
• 1/4 cup fresh dill fronds, roughly chopped
• 1/2 cup full-fat Greek yogurt
• 2 tablespoons extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon fine sea salt
• 1/4 teaspoon freshly cracked black pepper

Instructions

1. Place cucumber slices in a colander and sprinkle with sea salt, tossing to coat evenly.
2. Let cucumbers drain over a bowl for 15 minutes to draw out excess moisture, which prevents a watery dressing.
3. While cucumbers drain, combine Greek yogurt, olive oil, lemon juice, and black pepper in a medium mixing bowl.
4. Whisk the dressing vigorously for 30 seconds until completely smooth and emulsified.
5. Pat drained cucumber slices dry with paper towels to ensure the dressing clings properly.
6. Add cucumbers and fresh dill to the dressing bowl, using tongs to gently fold everything together.
7. Chill the salad for at least 20 minutes before serving to allow flavors to meld.

Marvel at how the cool crunch of cucumbers contrasts with the creamy, tangy dressing. The fresh dill adds an herbal brightness that makes this salad perfect alongside grilled salmon or stuffed into pita pockets. For an elegant twist, serve it in chilled martini glasses garnished with extra dill sprigs.

Flavorful Roasted Red Pepper Dip

Craving something creamy with a smoky kick? This roasted red pepper dip delivers bold Mediterranean flavors in minutes. Char those peppers until blistered for maximum depth.

Ingredients

– 3 large red bell peppers, halved and seeded
– 1 cup raw cashews, soaked for 4 hours
– 2 garlic cloves, smashed
– 2 tbsp extra-virgin olive oil
– 1 tbsp freshly squeezed lemon juice
– 1 tsp smoked paprika
– ½ tsp fine sea salt
– ¼ tsp freshly cracked black pepper
– 2 tbsp chopped fresh parsley

Instructions

1. Position an oven rack 6 inches below the broiler and preheat to high (500°F).
2. Arrange pepper halves skin-side up on a baking sheet lined with parchment paper.
3. Broil peppers for 8-10 minutes until skins are completely blackened and blistered.
4. Transfer peppers to a heatproof bowl and cover tightly with plastic wrap for 15 minutes to steam.
5. Peel away charred skins from peppers using your fingers, discarding skins.
6. Drain soaked cashews thoroughly in a fine-mesh sieve.
7. Combine peeled peppers, drained cashews, garlic, olive oil, lemon juice, smoked paprika, sea salt, and black pepper in a high-speed blender.
8. Blend on high for 90 seconds until completely smooth and creamy, scraping down sides once.
9. Transfer dip to a serving bowl and fold in chopped parsley with a spatula.
10. Chill dip in refrigerator for at least 30 minutes to allow flavors to meld.

Outrageously creamy with subtle smoky notes, this dip achieves velvety texture from the blended cashews. Serve it chilled with pita chips or as a vibrant spread on grilled chicken sandwiches—the bright acidity cuts through rich meats beautifully.

Nutritious Lentil and Veggie Stew

Overwhelm your taste buds with this powerhouse stew. One pot transforms humble lentils into velvet-textured perfection. Get ready for the most satisfying bowl of your life.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion, finely diced
• 3 garlic cloves, minced
• 2 medium carrots, peeled and cut into ½-inch rounds
• 2 celery stalks, thinly sliced
• 1½ cups brown lentils, rinsed and drained
• 6 cups vegetable broth
• 1 (14.5-ounce) can fire-roasted diced tomatoes
• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• 2 bay leaves
• 4 cups chopped kale, stems removed
• 1 tablespoon fresh lemon juice
• Kosher salt and freshly ground black pepper

Instructions

1. Heat extra-virgin olive oil in a large Dutch oven over medium heat until shimmering.
2. Sauté finely diced yellow onion for 5 minutes until translucent.
3. Add minced garlic and cook for 1 minute until fragrant.
4. Stir in carrot rounds and sliced celery, cooking for 4 minutes until slightly softened.
5. Add rinsed brown lentils, coating them in the vegetable mixture.
6. Pour in vegetable broth and fire-roasted diced tomatoes with their juices.
7. Stir in smoked paprika, ground cumin, and bay leaves.
8. Bring to a boil, then reduce heat to maintain a gentle simmer.
9. Cover and cook for 35 minutes until lentils are tender but not mushy.
10. Fold in chopped kale and cook uncovered for 5 minutes until wilted.
11. Remove bay leaves and discard.
12. Stir in fresh lemon juice to brighten flavors.
13. Season with kosher salt and freshly ground black pepper to desired intensity.

Hearty doesn’t begin to describe the velvety texture of softened lentils against crisp-tender vegetables. The smoked paprika adds subtle warmth while lemon cuts through the richness beautifully. Serve over creamy polenta or with crusty artisan bread for maximum comfort.

Simple Rice Paper Rolls with Avocado

Haven’t found a fresh, no-cook dinner that actually satisfies? These vibrant rice paper rolls deliver restaurant-quality elegance with zero heat required—perfect for busy weeknights when you want something light yet substantial.

Ingredients

• 6 rice paper wrappers (8-inch diameter)
• 1 large ripe Hass avocado, thinly sliced
• 1 cup julienned English cucumber
• ¾ cup shredded red cabbage
• ½ cup fresh mint leaves
• ½ cup fresh cilantro sprigs
• 2 tbsp roasted sesame oil
• 1 tbsp freshly squeezed lime juice
• ½ tsp fine sea salt
• ¼ tsp freshly cracked black pepper

Instructions

1. Fill a large shallow bowl with warm water (110°F).
2. Dip one rice paper wrapper completely underwater for 8 seconds until pliable but still slightly firm.
3. Lay the softened wrapper flat on a clean cutting board.
4. Arrange 3-4 avocado slices horizontally across the bottom third of the wrapper.
5. Top avocado with 2 tbsp julienned cucumber, 2 tbsp shredded red cabbage, 4-5 mint leaves, and 4-5 cilantro sprigs.
6. Fold the bottom edge of the wrapper tightly over the filling.
7. Fold both sides inward toward the center.
8. Roll firmly upward to create a tight cylinder. Tip: Keep rolls snug but not overstuffed to prevent tearing.
9. Repeat steps 2-8 with remaining wrappers and filling ingredients.
10. Whisk together roasted sesame oil, freshly squeezed lime juice, fine sea salt, and freshly cracked black pepper in a small bowl. Tip: Balance acidity and oil before dressing to ensure proper emulsion.
11. Brush each roll lightly with the sesame-lime dressing using a pastry brush. Tip: Apply dressing just before serving to maintain wrapper crispness.
12. Arrange rolls seam-side down on a serving platter.

Slightly chewy rice paper gives way to creamy avocado and crisp vegetables, while the sesame-lime dressing adds nutty brightness. Serve these chilled with extra herbs scattered around the plate for visual appeal, or slice them diagonally to showcase the colorful layers.

Crispy Baked Tofu with Green Beans

Tired of soggy tofu? Transform that bland block into golden, crispy perfection with this foolproof baked method. Pair it with vibrant green beans for a complete plant-powered meal that delivers serious crunch and flavor in every bite.

Ingredients

– 1 (14-ounce) block extra-firm tofu, pressed and cubed
– 1 pound fresh green beans, trimmed
– 3 tablespoons avocado oil, divided
– 2 tablespoons tamari
– 1 tablespoon rice vinegar
– 2 teaspoons toasted sesame oil
– 3 garlic cloves, minced
– 1 teaspoon freshly grated ginger
– ½ teaspoon red pepper flakes
– ¼ cup cornstarch
– 1 teaspoon kosher salt
– ½ teaspoon freshly ground black pepper

Instructions

1. Preheat your oven to 425°F and line two rimmed baking sheets with parchment paper.
2. Press the tofu block for 30 minutes using a tofu press or weighted plate to remove excess moisture.
3. Cut the pressed tofu into 1-inch cubes and place in a large mixing bowl.
4. Add 2 tablespoons avocado oil, tamari, rice vinegar, sesame oil, minced garlic, grated ginger, and red pepper flakes to the tofu.
5. Gently toss until each tofu cube is evenly coated with the marinade.
6. Sprinkle cornstarch over the marinated tofu and toss again until a thin, even coating forms.
7. Arrange the coated tofu cubes in a single layer on one prepared baking sheet.
8. In the same mixing bowl, combine trimmed green beans with remaining 1 tablespoon avocado oil, kosher salt, and black pepper.
9. Spread the seasoned green beans in a single layer on the second baking sheet.
10. Place both baking sheets in the preheated oven and bake for 20-25 minutes.
11. Rotate the pans halfway through baking and flip the tofu pieces for even browning.
12. Remove from oven when tofu is golden brown with crispy edges and green beans are tender-crisp with slight blistering.

Hearty and satisfying, this dish delivers a textural symphony—crispy tofu exteriors giving way to tender centers against snappy green beans. The umami-rich marinade caramelizes beautifully in the high heat, creating complex savory notes that pair wonderfully with steamed jasmine rice or quinoa. For an extra flavor boost, finish with a sprinkle of toasted sesame seeds and a drizzle of chili crisp before serving.

Mild Spiced Carrot and Lentil Soup

Grab your Dutch oven—this creamy carrot and lentil soup is about to become your new cold-weather obsession. Blitz roasted carrots with earthy lentils for a velvety texture that hugs your soul. Skip the bland versions; we’re layering spices for depth without the heat.

Ingredients

• 1.5 lbs fresh carrots, peeled and roughly chopped
• 1 cup brown lentils, rinsed
• 1 large yellow onion, finely diced
• 3 cloves garlic, minced
• 4 cups vegetable stock
• 2 tbsp clarified butter
• 1 tsp ground coriander
• 1/2 tsp smoked paprika
• 1/4 tsp ground turmeric
• 1/2 cup heavy cream
• 2 tbsp fresh cilantro, chopped
• 1 tsp flaky sea salt

Instructions

1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. Toss chopped carrots with 1 tbsp clarified butter and arrange in a single layer on the baking sheet.
3. Roast carrots for 25 minutes until edges caramelize and centers yield to a fork—this deepens their natural sweetness.
4. Heat remaining clarified butter in a Dutch oven over medium heat until shimmering.
5. Sauté diced onion for 6-8 minutes until translucent and lightly golden at the edges.
6. Add minced garlic and cook for 60 seconds until fragrant but not browned.
7. Stir in ground coriander, smoked paprika, and turmeric, toasting for 30 seconds to unlock their oils.
8. Pour in vegetable stock and rinsed lentils, scraping any browned bits from the pot bottom.
9. Simmer uncovered for 20 minutes until lentils are tender but not mushy.
10. Add roasted carrots and heavy cream, then remove from heat.
11. Blend with an immersion blender until completely smooth, or transfer in batches to a countertop blender.
12. Stir in flaky sea salt and adjust consistency with extra stock if needed.

Now swirl in cilantro—its bright freshness cuts through the soup’s earthy richness. Serve it with crusty sourdough for dipping, or chill it overnight to let the spices meld into an even creamier lunch.

Conclusion

A fantastic collection of gut-friendly recipes awaits you! These 19 IBS-friendly dishes make eating well delicious and comfortable. I hope you find new favorites to add to your meal rotation. Don’t forget to leave a comment sharing which recipes you loved most and pin this article to your Pinterest boards to save these tasty ideas for later!