Serving Size

• Serves 3–4 people
• Makes about 4 cups

Time

• Prep: 10–15 minutes
• Cook: 25–30 minutes
• Total: ~40 minutes

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Ingredients

Soup base

• 2 tbsp dairy-free butter or olive oil
• 2 medium carrots, peeled and diced (optional but adds sweetness)
• 4 medium potatoes (Yukon Gold or russet), peeled and diced
• 3½–4 cups low-FODMAP vegetable broth or chicken broth
• 1 cup unsweetened dairy-free milk (almond, oat, or rice)
• ½ tsp salt (start light)
• ¼ tsp black pepper
• ¼ tsp dried thyme or rosemary (optional)

For flavor (IBS-safe)

• 1–2 tbsp garlic-infused oil (safe flavor without FODMAPs)
• 1 tbsp nutritional yeast (optional, adds “creamy/cheesy” depth)

Optional toppings (IBS-friendly)

• Chives or green onion tops only
• Crumbled gluten-free crackers
• Extra DF butter swirl

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Instructions (Beginner-Friendly)

1. Heat a pot over medium heat.
2. Add dairy-free butter or oil. Once melted, add carrots (if using).
   • Cook 5 minutes, stirring occasionally, until softened.
3. Add diced potatoes, salt, pepper, and herbs.
4. Pour in broth until vegetables are just covered.
5. Bring to a gentle boil, then reduce to a simmer.
   • Cook 15–20 minutes, until potatoes are very soft.
6. Turn off heat. Add dairy-free milk, garlic-infused oil, and nutritional yeast.
7. Blend:
   • Use an immersion blender directly in the pot, OR
   • Carefully blend in batches in a regular blender.
8. Taste and adjust salt. Add a splash of milk if too thick.
9. Serve warm.

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IBS Tips (Important!)

• ❌ No onion, garlic, leek, or shallot
• ✅ Garlic-infused oil is safe
• Start with small servings if you’re sensitive to potatoes
• Yukon Gold potatoes tend to be gentler than russets

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Easy Variations (Still IBS-Safe)

• Extra creamy: Blend in ¼ cup canned coconut milk (the thin part)
• Protein boost: Add shredded chicken after blending
• Herby: Bay leaf while simmering (remove before blending)

Servings: 4
Prep time: 10 min
Cook time: 25 min

Ingredients:

• 1 tablespoon olive oil
• 2 medium carrots, peeled and diced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 1 pound boneless, skinless chicken breast, cut into small cubes
• 6 cups low-FODMAP chicken broth (ensure no onion or garlic)
• 1 cup cooked white rice
• Salt and pepper to taste
• Optional: small handful of fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the carrots, zucchini, and green beans. Sauté gently for 5–7 minutes until slightly softened.
2. Add the chicken cubes to the pot and cook until lightly browned on all sides.
3. Pour in the low-FODMAP chicken broth and bring to a gentle boil. Reduce heat to a simmer and cook for 15 minutes, until the chicken is fully cooked and the vegetables are tender.
4. Stir in the cooked rice and season with salt and pepper to taste.
5. Serve warm, garnished with parsley if desired.

Why it’s IBS-friendly:

• Uses low-FODMAP vegetables and broth to reduce gas and bloating.
• Gentle on the stomach, easy to digest.
• Provides lean protein and complex carbs without irritating fibers or additives.

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An anonymous member shared this story with us. Who can relate to the struggle of getting a diagnosis? I know I sure can!

Hi friends, A year ago, my IBS took over my life. I went from eating anything I wanted to fearing every meal. Some days I was fine, others I’d be bloated and in pain for hours. For months, my “safe” foods were plain rice, oatmeal, and eggs. I cried in the grocery store more than once, just missing the freedom of eating without worry. I still have tough days, but I’ve stopped blaming myself for every flare. IBS isn’t just about digestion — it affects your mood, energy, and confidence. To anyone struggling right now: take it one meal at a time. You’re not alone, and your body will find its balance again.

• Jamie

I’ll never forget the time IBS completely humiliated me at a work conference. I had been preparing for weeks for this big presentation—slides polished, outfit picked out, coffee carefully rationed. Everything was perfect… until my stomach decided it wasn’t.

It started with the usual warning signs: a subtle gurgle here, a mild cramp there. I tried to ignore it, thinking I could “tough it out.” Bad idea. By the time I walked into the packed conference room, my stomach was staging a full-blown rebellion.

Halfway through my presentation, I felt the unmistakable “oh no” moment. I shifted my weight, hoping no one would notice the urgency. Spoiler: they did. There’s no graceful way to handle IBS when you’re standing in front of 200 people and suddenly every slide feels like it’s mocking you.

I made it to the bathroom—thankfully—just in time. But the aftermath? Let’s just say I spent the rest of the day in a shameful cycle of bathroom trips, ginger tea, and apologizing for disappearing mid-session.

The worst part? I realized later that most people were too absorbed in their own presentations (or snacks) to notice anything at all. Still, the memory of that day has stuck with me—not as a “humiliation story,” but as a reminder that IBS is unpredictable, relentless, and sometimes hilariously inconvenient.

The good news? It also taught me to plan ahead, pack emergency supplies, and—most importantly—have a sense of humor about the chaos my digestive system sometimes creates.

Serves: 4
Prep: 5 min • Cook: 25 min • Difficulty: Easy

Ingredients

• 1 cup short-grain rice
• 4 cups lactose-free milk
• 2 tbsp sugar or maple syrup
• 1 tsp cinnamon

Instructions

1. Combine all ingredients in a pot.
2. Simmer 20–25 minutes, stirring often.
3. Serve warm with extra cinnamon.

Serves: 6
Prep: 10 min • Cook: 30 min • Difficulty: Easy

Ingredients

• 1 kg pumpkin, cubed
• 2 carrots, sliced
• 1 tbsp olive oil
• 1 tsp ginger
• 3 cups low-FODMAP stock
• ¼ cup lactose-free cream
• Salt & pepper

Instructions

1. Roast pumpkin + carrots 25 minutes at 200°C (400°F).
2. Blend roasted veg with stock.
3. Heat in a pot; add cream, ginger, salt & pepper.

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Serves: 4
Prep: 10 min • Cook: 15 min • Difficulty: Easy

Ingredients

• 500g beef mince
• ½ cup gluten-free breadcrumbs
• 1 egg
• 1 tsp rosemary
• ½ tsp salt
• Pepper

Instructions

1. Mix all ingredients in a bowl.
2. Form 12–14 meatballs.
3. Pan-fry 10–12 minutes, turning often.

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