IBS-Friendly Side Dish Recipes with Proper Food Combining

This article provides a variety of IBS-friendly side dish recipes with proper food combining techniques. It includes low FODMAP options, dishes incorporating soluble fiber, recipes using ginger and fennel for digestive health, portion control ideas, suggestions to avoid trigger ingredients, and tips for combining the side dishes to create balanced meals for individuals with IBS.

IBS-Friendly Side Dish Recipes with Proper Food Combining

Low FODMAP Side Dish Recipes

When following a low FODMAP diet for IBS, it’s important to choose side dishes that are free from fermentable carbohydrates. Here are some delicious low FODMAP side dish recipes:

Lemon Roasted Potatoes

Ingredients:

• 1 pound baby potatoes
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss the baby potatoes with olive oil, lemon juice, salt, and pepper.
3. Spread the potatoes on a baking sheet and roast for 25-30 minutes, or until golden and crispy.
4. Serve as a delicious and easy side dish.

Grilled Zucchini and Carrots

Ingredients:

• 2 zucchinis, sliced lengthwise
• 2 carrots, sliced lengthwise
• 2 tablespoons olive oil
• 1 teaspoon garlic-infused oil
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. In a bowl, toss the zucchini and carrots with olive oil, garlic-infused oil, salt, and pepper.
3. Grill the vegetables for 3-4 minutes per side, or until tender and slightly charred.
4. Remove from the grill and serve as a tasty side dish.

Quinoa Salad with Cucumber and Tomatoes

Ingredients:

• 1 cup cooked quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• 2 tablespoons chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, lemon juice, olive oil, parsley, salt, and pepper.
2. Toss everything together until well coated.
3. Refrigerate for at least 1 hour before serving to allow the flavors to meld.
4. Serve as a refreshing and nutritious side dish.

Baked Parmesan Asparagus

Ingredients:

• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• ¼ cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425°F (220°C).
2. Place the trimmed asparagus on a baking sheet.
3. Drizzle with olive oil and sprinkle with grated Parmesan cheese, salt, and pepper.
4. Bake for 12-15 minutes, or until the asparagus is tender and the cheese is melted and golden.
5. Serve as a flavorful and nutritious side dish.

Steamed Green Beans with Almonds

Ingredients:

• 1 pound green beans, trimmed
• 2 tablespoons sliced almonds
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• Salt and pepper to taste

Instructions:

1. Fill a large pot with water and bring to a boil.
2. Add the green beans to the boiling water and cook for 3-4 minutes, or until crisp-tender.
3. Drain the beans and transfer to a serving dish.
4. In a small pan, toast the sliced almonds over medium heat until golden.
5. Drizzle the green beans with olive oil, sprinkle with lemon zest, toasted almonds, salt, and pepper.
6. Toss everything together until well combined.
7. Serve as a nutritious and satisfying side dish.

Incorporating Soluble Fiber

Soluble fiber is beneficial for individuals with IBS as it helps regulate bowel movements and promotes digestive health. Here are some side dish recipes that incorporate soluble fiber:

Creamy Mashed Potatoes with Psyllium Husk

Ingredients:

• 4 large potatoes, peeled and cubed
• 2 tablespoons butter or dairy-free alternative
• 1/2 cup unsweetened almond milk or lactose-free milk
• 1 tablespoon psyllium husk
• Salt and pepper to taste

Instructions:

1. Place the cubed potatoes in a pot and cover with water. Bring to a boil and cook until the potatoes are fork-tender.
2. Drain the potatoes and return them to the pot.
3. Add the butter, almond milk, psyllium husk, salt, and pepper to the pot.
4. Mash the potatoes until creamy and well combined.
5. Adjust the seasoning if needed.
6. Serve as a comforting and fiber-rich side dish.

Roasted Root Vegetables with Sunflower Seeds

Ingredients:

• 2 carrots, peeled and chopped
• 2 parsnips, peeled and chopped
• 2 beets, peeled and chopped
• 2 tablespoons olive oil
• 2 tablespoons sunflower seeds
• 1 tablespoon fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss the chopped carrots, parsnips, and beets with olive oil, sunflower seeds, thyme leaves, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.
4. Remove from the oven and serve as a hearty and fiber-packed side dish.

Spinach and Strawberry Salad with Chia Seeds

Ingredients:

• 4 cups baby spinach
• 1 cup sliced strawberries
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1 tablespoon chia seeds
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the baby spinach, sliced strawberries, balsamic vinegar, olive oil, chia seeds, salt, and pepper.
2. Toss everything together until well coated.
3. Let the salad sit for a few minutes to allow the flavors to mingle.
4. Serve as a refreshing and fiber-rich side dish.

Lentil and Vegetable Stew with Oat Bran

Ingredients:

• 1 cup dried lentils, rinsed
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/4 cup oat bran
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot, combine the lentils, carrots, celery, onion, garlic, vegetable broth, oat bran, tomato paste, thyme, salt, and pepper.
2. Bring the mixture to a boil over medium heat.
3. Reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender.
4. Adjust the seasoning if needed.
5. Serve as a comforting and fiber-filled side dish.

Using Ginger and Fennel for Digestive Health

Ginger and fennel are natural remedies for digestive issues and can be incorporated into side dishes for individuals with IBS. Here are some recipes to try:

Ginger Carrot Soup with Fennel Seeds

Ingredients:

• 4 large carrots, peeled and chopped
• 1 tablespoon grated fresh ginger
• 1 tablespoon olive oil
• 1 teaspoon fennel seeds
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat.
2. Add the grated ginger and fennel seeds, and cook for 1-2 minutes until fragrant.
3. Add the chopped carrots and vegetable broth to the pot.
4. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes, or until the carrots are tender.
5. Using an immersion blender or regular blender, puree the soup until smooth.
6. Season with salt and pepper to taste.
7. Serve as a soothing and digestive-friendly side dish.

Roasted Brussels Sprouts with Ginger and Fennel

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1 tablespoon grated fresh ginger
• 1 teaspoon fennel seeds
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the halved Brussels sprouts with olive oil, grated ginger, fennel seeds, salt, and pepper.
3. Spread the Brussels sprouts on a baking sheet and roast for 20-25 minutes, or until crispy and golden.
4. Remove from the oven and serve as a flavorful and digestive-friendly side dish.

Steamed Fish with Ginger and Fennel Sauce

Ingredients:

• 4 fish fillets (such as cod, salmon, or tilapia)
• 1 tablespoon grated fresh ginger
• 1 tablespoon fennel seeds
• 2 tablespoons soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the fish fillets on a baking sheet lined with parchment paper.
3. In a small bowl, whisk together the grated ginger, fennel seeds, soy sauce, rice vinegar, honey, and olive oil.
4. Pour the sauce over the fish fillets, making sure they are well coated.
5. Bake for 12-15 minutes, or until the fish is cooked through and flakes easily.
6. Serve with steamed vegetables for a delicious and digestive-friendly side dish.