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2 Recipes from Food for Sensitive Tummies

2 Recipes from Food for Sensitive Tummies

Do you suffer from winds, burping, cramps, heartburn, constipation and/or diarrhoea as well as bloating? Then Food for Sensitive Tummies is for you.

Having a super sensitive tummy (IBS – irritable bowel syndrome) can be one of the most debilitating health issues to deal with.

In Food for Sensitive Tummies, Gabi and Cath show you how you can cut down on the ingredients and food that cause you problems and still prepare a whole range of recipes that are simple, affordable and delicious to eat.

Here are 2 recipes you can try out so long:

recipe ibs

Lettuce and Pea Soup

Dietitians’ notes

This delicious soup contains four servings of vegetables, making it a really healthy meal. In addition, it is high in fibre, making it the perfect meal

for helping troubled tummies stay regular. The fibre comes from the peas, chickpeas and the lettuce.

Super sensitive tummy notes

Worried about the fermentable carbs in peas? Fermentable carbs in green peas may cause bloating in those with super sensitive tummies and the upper

tolerable limit is a quarter cup (42 g) green peas per meal. One serving of soup contains 63 g of green peas and thus may not be suitable for those sensitive

to fermentable carbs (FODMAP) or in the elimination phase of the FODMAP concept.


One serving is equivalent to . carbohydrate, 1 protein and 4 vegetables.

Energy 740 kJ • Protein 6.7 g • Carbohydrates 28.0 g • Total sugar 6.2 g • Added sugar 0 g

Total fat 3.1 g, Saturated fat 0.8 g • Fibre 6.4 g • Sodium 773 mg

recipe ibs

Spicy Coconut Chicken and Green Bean Broth


Dietitians’ notes

We have tried to keep the fat content of this traditional Thai recipe as low as possible as we know that some tummies are sensitive to higher fat meals.

Using a small tin of the lite coconut milk mixed with milk allowed us to do this. If you need a stronger coconut flavour, you could add some coconut essence. This meal only contains a half-portion of vegetables; therefore, we recommend that you include a fruit as a mid-afternoon snack.

Super sensitive tummy notes

This recipe can be adjusted in the following ways:

  • Use lactose-free milk instead of the low-fat milk.
  • Swop out the mushrooms for baby marrows (julienne sliced).

Some tummies may be sensitive to the curry paste. If you are sensitive to curries, omit and rather flavour with additional fresh herbs (such as chives) and spices (paprika, ground coriander etc.).


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