54 Gut-Friendly Meal Prep Recipes for IBS Relief This IBS Awareness Month

If you’re navigating the world of IBS, meal prep can feel like a daunting task, but it doesn’t have to be! These gut-friendly recipes are designed to simplify your cooking while keeping your digestive system happy. From hearty breakfasts to fulfilling dinners, each recipe is tailored to ease your symptoms and make your week a breeze. Let’s dive in and get prepping!

1. Overnight Oats with Chia Seeds

Overnight oats with chia seeds are a simple way to start your day on a healthy note. Just mix rolled oats, chia seeds, and your choice of milk, and let it sit overnight in the fridge. In the morning, add some fresh fruit or nuts for a delicious, gut-friendly meal that’s easy on your stomach.

2. Lentil Vegetable Soup

Lentil vegetable soup is a cozy dish that’s easy to make and gentle on the stomach. Packed with fiber and nutrients, it offers a delightful blend of lentils and colorful veggies. This soup is not just satisfying, but also a tasty option for anyone looking for IBS relief.

3. Baked Salmon with Asparagus

Baked salmon with asparagus is a simple dish that packs a nutritious punch. The salmon is rich in omega-3 fatty acids, which can support gut health, while asparagus is a great source of fiber. This meal is not only easy to prepare but also tasty and satisfying for anyone looking to ease IBS symptoms.

4. Sweet Potato and Chickpea Curry

This sweet potato and chickpea curry is a comforting choice for meal prep. With creamy flavors and a hint of spice, it’s not just tasty but also gut-friendly. Serve it over rice for a satisfying meal that’s easy to make ahead.

5. Chicken and Vegetable Stir-Fry

This chicken and vegetable stir-fry is a quick and tasty option for meal prep. Packed with colorful veggies, it’s not only easy on the gut but also satisfying. Toss everything in a pan, and you’ve got a delicious dish ready for the week!

6. Stuffed Bell Peppers with Quinoa

Stuffed bell peppers with quinoa are a tasty and nutritious choice for meal prep. The combination of colorful peppers and hearty quinoa makes for a satisfying dish that’s gentle on the stomach. Plus, you can easily customize the filling with your favorite veggies, making it a fun and flexible recipe for IBS-friendly eating.

7. Quinoa and Black Bean Salad

This quinoa and black bean salad is a refreshing choice for meal prep. Packed with colorful veggies, it’s not only visually appealing but also loaded with fiber, making it gut-friendly. It’s a simple, tasty dish that can brighten up your lunch or dinner!

8. Zucchini Noodles with Avocado Pesto

Zucchini noodles are a fun, light alternative to traditional pasta. Tossed with creamy avocado pesto, they bring a burst of flavor that’s easy on the stomach. Add some cherry tomatoes for a fresh twist, making this dish both tasty and gut-friendly!

9. Greek Yogurt Parfait with Berries

Start your day with a Greek yogurt parfait layered with fresh berries and crunchy granola. This treat is not only delicious but also gut-friendly, making it a soothing choice for those with IBS. Enjoy the mix of flavors and textures while nourishing your body with probiotics and vitamins.

10. Cabbage and Carrot Slaw

Cabbage and carrot slaw is a crunchy delight that’s easy to whip up. Packed with fiber, it’s gentle on the gut and can help with IBS relief. Toss in some fresh herbs and a splash of lemon for a bright flavor boost!

11. Cauliflower Rice Stir-Fried with Peas

Cauliflower rice stir-fried with peas is a simple and satisfying option for those looking to support their gut health. This dish is light but filling, making it perfect for meal prep. Toss in your favorite low-FODMAP veggies for added flavor without the hassle!

12. Turkey Meatballs with Zucchini

These turkey meatballs are a tasty option for anyone looking to prep gut-friendly meals. Paired with spiralized zucchini, they make a light yet satisfying dish. Enjoy the flavors without worrying about IBS triggers!

13. Herbed Chicken with Quinoa Pilaf

This herbed chicken with quinoa pilaf is a delicious meal that’s easy to prep. The quinoa adds a nice texture and is friendly for your gut, making it a perfect choice for those managing IBS. Plus, the herbs elevate the flavors without overwhelming your system.

14. Baked Apples with Cinnamon

Baked apples with cinnamon are a delightful treat that’s easy to make. Simply core some apples, sprinkle them with cinnamon, and bake until they’re soft and juicy. This recipe is not only delicious but also gut-friendly, making it a perfect addition to your meal prep for IBS relief.

15. Lemon Herb Chicken & Zucchini Boxes

Skinless chicken breasts are marinated in garlic-infused olive oil, lemon juice, thyme, and a pinch of sea salt, then grilled until juicy. Zucchini rounds roast alongside, soaking up citrusy drippings for extra flavor. Once cooled, everything tucks neatly into two-compartment containers for four lunches. Serve with a small packet of gluten-free soy sauce if you’d like a salty kick at mealtime.

16. Low-FODMAP Turkey Meatballs with Spaghetti Squash

Lean ground turkey mixes with oat breadcrumbs, chopped parsley, and a dash of lactose-free Parmesan before being rolled into tender meatballs. They bake in the oven, freeing up the stovetop for steaming the spaghetti squash until it pulls apart in silky strands. A quick tomato sauce made with strained tomatoes and basil ties the two together. Portion into containers and reheat in the microwave for a comforting, gentle supper.

17. Ginger Carrot Soup Jars

Carrots simmer with fresh ginger, low-sodium vegetable broth, and a splash of coconut milk until tender. An immersion blender turns the mix velvety smooth with a pleasant warmth from the ginger that soothes the belly. Ladle into heat-safe jars, leaving room for expansion if freezing. Pack a jar in your lunch bag and warm it in a microwave or small pot for a light, nourishing meal.

18. Maple Dijon Salmon & Quinoa

Salmon fillets receive a quick glaze of pure maple syrup, Dijon mustard, and a touch of garlic-infused oil before a short bake. The naturally fatty fish pairs well with plain quinoa cooked in low-FODMAP vegetable broth for added depth. Once portioned, sprinkle chopped chives over the top for color and a mild bite. These boxes store well for three days and reheat gently without drying out the fish.

19. Egg Muffins with Spinach & Bell Pepper

Whisk eggs with lactose-free milk, chopped baby spinach, and finely diced red bell pepper, then pour into a silicone muffin tray. Bake until puffed and lightly browned, creating protein-packed bites that hold together beautifully in the fridge. Two muffins make a quick breakfast when paired with a slice of sourdough spelt toast. Freeze extras and thaw overnight for hassle-free mornings.

20. Sesame Shrimp & Rice Noodle Bowls

Medium shrimp sauté quickly in sesame oil and a drizzle of tamari, providing lean protein without lingering heaviness. Cooked rice noodles cool under cold water to prevent sticking, then nest beneath the shrimp. Add thin cucumber ribbons and a dash of lime juice for crunch and brightness. Portion into bowls and refrigerate; the dish eats well chilled or lightly warmed.

21. Lentil & Kale Stew Cups

Red lentils cook down with diced carrot, infused oil, and smoked paprika until creamy yet light. Chopped kale folds in during the last five minutes, wilting just enough while keeping its vibrant color. The stew thickens further as it cools, making it ideal for single-serve containers. Reheat with a splash of water to loosen the consistency to your liking.

22. Rosemary Sweet Potato Mash with Grilled Chicken

Sweet potatoes steam until fork-tender, then mash smoothly with lactose-free butter and chopped fresh rosemary. Boneless chicken thighs marinate in lemon juice and rosemary before hitting a grill pan for charred edges and juicy centers. The two components complement each other with earthy sweetness and herby notes. Portion into containers for a filling dinner that reheats perfectly in the microwave.

23. Coconut Chia Overnight Pudding

Combine chia seeds with light coconut milk, maple syrup, and a dash of vanilla, then let the mixture sit overnight to thicken. By morning you have a spoonable pudding rich in fiber yet gentle on digestion. Top with low-FODMAP fruits such as kiwi, strawberries, or firm banana slices. Keep jars sealed in the fridge for up to four days for effortless breakfasts.

24. Beef & Rice Stuffed Peppers

Lean ground beef sautés with diced tomatoes, cooked white rice, and Italian seasonings, creating a savory filling. Bell pepper halves cradle the mixture and bake until tender yet still able to hold their shape. A sprinkle of lactose-free cheddar melts into a golden cap that seals in moisture. Two stuffed halves pack neatly into a container for a balanced lunch.

25. Quinoa Tabbouleh with Cucumber & Mint

Substituting quinoa for wheat bulgur keeps the salad gluten-free and protein-rich. Finely diced cucumber, tomato, and fresh mint add crisp texture and refreshing flavor. A simple dressing of lemon juice and extra-virgin olive oil ties everything together. Scoop portions into small containers and enjoy chilled alongside grilled proteins.

26. Banana Oat Breakfast Bars

Mashed ripe bananas sweeten these bars naturally while keeping them moist. Rolled oats, chia seeds, and a hint of cinnamon create a sturdy yet tender texture ideal for meal prep. Bake in a square pan, cool, then cut into bars that wrap easily in parchment. They hold well for five days on the counter or longer in the freezer.

27. Turmeric Chicken Bone Broth

Chicken bones, carrot tops, and celery greens simmer low and slow with a pinch of turmeric for color and anti-inflammatory benefits. Once strained, the broth is deeply savory yet gentle on the gut. Pour into freezer-safe containers or silicone cubes for portion control. Sip it warm on stressful days or use it as a base for quick soups.

28. Mediterranean Tuna Salad Lettuce Wraps

Canned tuna in olive oil blends with diced red bell pepper, black olives, and a lemony yogurt dressing made from lactose-free yogurt. The mixture stays bright and flavorful for three days without turning watery. Instead of bread, spoon the salad into crunchy butter lettuce leaves right before eating. Pack the filling and lettuce separately to maintain fresh texture.

29. Pineapple Pork Tenderloin with Brown Rice

Pork tenderloin marinates briefly in pineapple juice, tamari, and ground ginger, then roasts until juicy and lightly caramelized. The cooking juices reduce into a sweet-savory glaze you can drizzle over each slice. Serve atop nutty brown rice for slow-release energy and extra fiber. Portion into containers and garnish with green onion tops for color.

30. Pumpkin Soup with Lactose-Free Yogurt Swirl

Canned pumpkin purée blends with low-sodium broth, warming spices, and a splash of maple syrup for gentle sweetness. A quick whirl with an immersion blender yields a silky texture that reheats without separating. Just before serving, swirl in a spoonful of lactose-free plain yogurt for tang and added protein. Freeze portions in individual cups for cold-weather comfort.

31. Baked Cod with Herb Polenta

White cod fillets bake with lemon zest and parsley until they flake under gentle pressure. Meanwhile, quick-cooking polenta whisks into a lush base using lactose-free milk and chives. The mild flavors are easy on sensitive stomachs, yet satisfying thanks to balanced protein and carbs. Store fish and polenta separately to keep textures at their best.

32. Greek Yogurt Parfaits with Berries

Lactose-free Greek yogurt supplies protein and probiotics in one spoonful. Alternate layers of yogurt with low-FODMAP berries such as strawberries, blueberries, or raspberries. A sprinkle of toasted oats on top adds gentle crunch without excess sweetness. Keep lids on each cup to prevent the oats from getting soggy until you’re ready to eat.

33. Vegetable Frittata Slices

Eggs, lactose-free milk, and grated zucchini form the base of this versatile bake. Roasted red peppers and chopped spinach fold in for color and nutrients without overpowering flavor. Bake the mixture in a parchment-lined sheet pan, cool, and cut into squares. Enjoy cold or warmed, tucked into a lunchbox alongside mixed greens.

34. Low-FODMAP Pad Thai Mason Jars

Rice noodles toss with a tamari-based sauce flavored by garlic-infused oil, lime juice, and a hint of fish sauce. Diced grilled chicken, shredded carrot, and crushed peanuts add texture and protein. Layer the components in jars starting with the sauce so flavors infuse down through the noodles. Warm for 60 seconds and shake the jar before eating for even coating.

35. Cinnamon Almond Granola

Rolled oats and sliced almonds bake with maple syrup and cinnamon until crisp and aromatic. Using coconut oil instead of butter keeps the recipe dairy-free and gentle on digestion. Once cooled, clusters break apart easily for yogurt toppings or quick handful snacks. Store in an airtight jar for up to two weeks.

36. Miso Eggplant & Rice

Small eggplant cubes roast until tender, then toss in a mild white-miso and ginger glaze for a sweet-savory finish. Served over steamed jasmine rice, the dish feels hearty without heavy fats. Green onion tops add a gentle bite that most IBS sufferers tolerate well. Portion into single-serve bowls for easy microwave lunches.

37. Chicken & Carrot Fried Rice

Day-old white rice stir-fries in garlic-infused oil to achieve separate, fluffy grains. Diced chicken breast and finely chopped carrots cook quickly, absorbing tamari and a splash of sesame oil for depth. Scramble an egg into the mix for added richness and protein. Cool the rice fully before sealing it in containers to avoid condensation.

38. Spiced Quinoa & Roasted Carrot Salad

Cumin-spiced carrot coins roast until caramelized and slightly sweet. They meet fluffy quinoa cooked in vegetable broth, creating a hearty yet gentle base. Chopped parsley and a lemon vinaigrette keep flavors bright for several days. Serve the salad cold or at room temperature alongside grilled protein.

39. Dill Potato Salad with Salmon Flakes

Boiled baby potatoes cool before mixing with lactose-free yogurt, dill, and a splash of apple cider vinegar. Canned wild salmon adds protein and omega-3s without overwhelming the palate. The creamy dressing stays light, avoiding mayo heaviness that can upset some stomachs. Chill overnight for the flavors to meld beautifully.

40. Zesty Lime Shrimp Tacos on Corn Tortillas

Shrimp marinate briefly in lime juice, cumin, and garlic-infused oil before a quick sauté. Warm corn tortillas hold the shrimp, thinly sliced green cabbage, and a drizzle of lactose-free yogurt sauce. Prep components separately, then build tacos fresh to keep tortillas from getting soggy. Two tacos make a light yet satisfying lunch portion.

41. Butternut Squash Risotto

Arborio rice slowly absorbs low-FODMAP vegetable broth while diced butternut squash softens into the grains. A finishing touch of lactose-free Parmesan lends creaminess without excess dairy. The result is comforting and naturally sweet, perfect for cooler evenings. Store leftovers in shallow containers for quick reheating.

42. Spinach & Goat Cheese Stuffed Chicken Breast

Butterflied chicken breasts cradle a filling of wilted spinach and a modest amount of soft goat cheese. Baking seals the pockets and keeps the meat juicy while the filling turns creamy. Slice after resting to reveal an attractive spiral of green and white. Pair with steamed rice or roasted potatoes for a balanced plate.

43. Mango Coconut Rice Pudding

Cooked white rice simmers in light coconut milk and a splash of maple syrup until thick and spoon-coating. A pinch of ground cardamom adds warmth without spiciness. Cool portions in small jars, topping each with fresh mango right before serving to keep the fruit vibrant. Enjoy chilled for a soothing, sweet finish to any meal.

44. Tomato Basil Soup with Rice

Strained tomatoes cook down with basil, oregano, and a touch of lactose-free cream for silky richness. Stirring in pre-cooked rice adds bulk, transforming the soup into a complete meal. The flavor deepens after a night in the fridge, making it ideal for advance prep. Heat gently to avoid scorching the dairy base.

45. Garlic-Infused Oil Pasta Primavera

Using garlic-infused olive oil delivers the classic aroma without the FODMAPs found in whole garlic cloves. Toss the oil with gluten-free pasta, zucchini ribbons, baby spinach, and cherry tomatoes for a light, springy dish. A squeeze of lemon finishes it off with brightness. Divide into two-cup containers and top with grated lactose-free Parmesan just before eating.

46. Berry Beet Smoothie Packs

Frozen strawberries, blueberries, and cooked beet cubes portion into freezer bags alongside spinach and chia seeds. In the morning, pour a bag’s contents into a blender with almond milk for a vivid, nutrient-dense smoothie. Beets lend natural sweetness and color without overpowering flavor. Pre-portioned packs cut prep time to under a minute.

47. Spiced Pumpkin Seed Trail Mix

Pepitas roast with cinnamon, maple syrup, and a pinch of sea salt until crunchy and aromatic. Once cooled, mix with dried cranberries and unsweetened coconut flakes for a sweet-savory blend. The mix travels well in small resealable bags, perfect for purse or desk drawers. Keep portions moderate to stay within low-FODMAP dried fruit limits.

48. Thai Basil Turkey Lettuce Cups

Ground turkey stir-fries quickly with tamari, ginger, and chopped Thai basil, offering fragrant flavor without heavy sauces. Spoon the hot mixture into crisp lettuce leaves and top with carrot matchsticks for crunch. Pack the filling separately from the lettuce to maintain texture. Reheat the turkey filling in the microwave before assembling at the table.

49. Herb Roasted Carrots with Sliced Pork Loin

Lean pork loin rubs with rosemary, thyme, and black pepper, then roasts until tender. Carrot halves share the pan, absorbing savory drippings while staying naturally sweet. Slice the pork thin for easy portioning and layer over the carrots in meal-prep boxes. Drizzle any pan juices over the top to keep everything moist during reheating.

50. Chocolate Peanut Butter Energy Balls

Rolled oats, natural peanut butter, maple syrup, and cocoa powder combine into a dough you can roll in minutes. Chia seeds add gentle fiber without rough texture. Store the balls in the fridge for quick, satisfying snacks. Two balls pair nicely with a piece of fruit for afternoon fuel.

51. Turmeric Cauliflower Rice Bowls

Riced cauliflower sautés in coconut oil with turmeric and a pinch of black pepper for color and subtle spice. Wilted spinach mixes in for extra nutrients, while toasted slivered almonds add crunch. The low-carb base pairs well with grilled shrimp or tofu if you want more protein. Portion into shallow bowls and reheat briefly to maintain texture.

52. Lemon Dill Quinoa Cakes

Cooked quinoa binds with eggs, chopped dill, and lactose-free feta, forming patties that pan-sear to a crisp exterior. Lemon zest brightens each bite without overwhelming delicate stomachs. Serve the cakes with a side salad or tuck into pita halves for a handheld option. They freeze well; just reheat in a toaster oven to revive the crust.

53. Maple Roasted Pecans & Blueberry Oatmeal

Old-fashioned oats simmer in lactose-free milk until thick and comforting. Pecans roast separately with a touch of maple syrup and cinnamon, turning glossy and crunchy. Layer the nuts and fresh blueberries over cooled oatmeal in single-serve jars. Reheat with a splash of milk for a cozy, fiber-rich breakfast.

54. Simple Miso Chicken Stir-Fry

Bite-sized chicken pieces sear swiftly before joining sliced bok choy and shredded carrot in the wok. A mild white-miso and tamari sauce clings to every piece, adding savory depth without overwhelming salt. Serve over pre-cooked brown rice for a balanced, reheat-ready dinner. The flavors mellow nicely overnight, making leftovers even better.