April 12, 2023

Eating for IBS!

Approximately 30% of Aussies are affected by Irritable Bowel Syndrome (IBS) – a sh*tty condition that affects predominantly women – so it’s no wonder #HotGirlIBS was trending on TikTok!

April is IBS Awareness Month. To help destigmatise and support our KIC community suffering with IBS, we’re breaking down what IBS actually is, our favourite IBS-friendly recipes, and what to do if your body is showing signs that you might be joining the IBS bandwagon.

What is IBS?

IBS is a condition that affects the digestive system. The severity of IBS symptoms are unique to each individual, but key symptoms include; diarrhoea, constipation, abdominal pain, bloating and gas.

“I think I have IBS, what should I do?”

The first step is to seek professional advice from your GP or dietitian – and not to self diagnose with the help of Dr. Google (easier said than done, we know!). After ruling out other potential causes, a professional can help you with a formal diagnosis which is generally a process of elimination. Keeping a food-symptom diary can help you discover your personal triggers and then you can workout how to manage them.

Eating for IBS

It’s really hard to eat well and feel good when your body’s not absorbing food properly. Once you’ve worked with a professional to help you understand what’s causing your symptoms, regular meal prep and planning can reduce a lot of stress!

KIC’s Dietitian and fellow ‘IBS Hot Girl’, Liv Morrison, developed a series of IBS-friendly recipes for our community which avoid some of the common culprits that can upset our tummies.

These recipes are all Low FODMAP as that’s a common IBS diagnosis, however we’ve developed a range that focuses on other causes of IBS so there’s something to suit everyone; low fat, low acidity, low fibre, high fibre, reducing gas and bloating, with many being coeliac friendly.


Our go-to  IBS-friendly recipes

Breaky Fried Rice

Craving a warm wholesome breaky? Whip up this single serve of breaky fried rice in under 10 minutes. With kale, mushrooms and brown rice tossed in a tasty combo of sriracha and soy sauce topped with fried eggs. Eggs can be an ally for most people with IBS. They’re protein-packed with good fats that your body needs to keep you fuelled throughout the day.

Happy-Gut Grain Salad

Don’t let the lengthy ingredient list deter you! There’s seriously so much goodness for your gut in this salad, like quinoa and lentils that are seriously good sources of gluten-free fibre and protein. This recipe is perfect to meal prep on a Sunday, remember to keep the salad dressing separate so you can enjoy four deliciously fresh lunches throughout the week.

Turkey Moussaka

Lean meats like Turkey are high in protein, making them easier for your body to digest. Our Turkey Moussaka is a delicious IBS-friendly take on the traditional Greek dish. The rich turkey and tomato-based centre is topped with a creamy white sauce with layers of potatoes, eggplant and zucchini.

Probiotic Salted Chocolate Protein Brownie

If you’ve never added zucchini to your baked goods drop everything you and try this now! These protein-packed brownies are unbelievably moist, deliciously rich and gut friendly. A chocolate-lovers dream!