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

Serves 4

5 ml (1 tsp) butter

5 ml (1 tsp) olive oil

3 leeks, washed and sliced with the

green tops

1 ml (. tsp) dried crushed garlic

2.5 ml (. tsp) salt

1 head of butter lettuce, finely sliced

250 g (1. c) frozen peas

1.25 litres (5 c) boiling water

15 ml (1 Tbsp) chicken or vegetable

stock powder

125 g (. of 410 g tin) chickpeas,


125 ml (. c) chopped parsley

  1. Melt the butter and olive oil together.
  2. Add the leeks, garlic and salt.
  3. Saut. over medium heat for 3 minutes until soft.
  4. Add the sliced lettuce and the peas.
  5. Add the boiling water and stock powder.
  6. Boil for 5 minutes, uncovered.
  7. Add the chickpeas and heat through.
  8. Add the parsley and liquidise until the soup is smooth.
  9. Reheat before serving.
  10. Optional: serve with one slice of bread topped with avocado per

serving (®ˆ avocado is equivalent to 2 fats).

TIP: This soup can be eaten at room temperature in summer.

It is particularly good as a starter at a dinner party.

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

Serves 4

20 g fresh coriander (stalks and leaves)

5 ml (1 tsp) olive or canola oil

20 g (2 Tbsp) fresh ginger, diced

15 ml (1 Tbsp) Thai green curry paste

135 g (1 small tin) lite coconut milk

250 ml (1 c) medium-fat 2% milk

5 ml (1 tsp) good quality chicken

stock powder

400 g skinless chicken fillets

200 g green beans, French cut

150 g (8 medium) mushrooms

100 g dry rice noodles

15 ml (1 Tbsp) low-sodium, soy

sauce or fish sauce

lemon wedges, to serve


  1. De-stalk the coriander, setting the leaves aside and chopping the coriander stalks roughly.
  1. Add the oil to a non-stick saucepan and gently saut. the ginger, coriander stalks and green curry paste.
  1. Add the coconut milk, milk and stock to the saucepan and bring to the boil.
  1. Once boiling, turn the heat down and then add the chicken fillets to poach for 10–15 minutes.
  1. Add the green beans and mushrooms and cook for a further 5–10 minutes or until just tender.
  1. Meanwhile, bring a pot of water to the boil. Cook the rice noodles according to the packet instructions.
  1. Once the chicken has cooked through and the vegetables are tender, stir through the soy or fish sauce.
  1. Divide the rice noodles between four serving bowls, and pour over the chicken and coconut broth.
  1. Top with the coriander leaves and serve with lemon wedges.
  2. This meal is lower in fibre; therefore, you may want to add 15 ml

(1 Tbsp) of Fibre Fixer (page 122) together with a glass of water before and/or straight after the meal (it is important that the Fibre Fixer mixes together with the contents of the meal).

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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