Bok Choy! Looking For an IBS Friendly Recipe?



Irritable bowel syndrome (IBS) is one of the common ailments of the bowel and affects millions of people in the United States. Symptoms may include abdominal pain, frequent constipation and/or frequent diarrhea, bloating, and nausea. “Most people can control their symptoms with diet, stress management, and prescribed medications,” according to the National Digestive Diseases Clearing House.

Using the FODMAP diet theory, we will focus this post on a dish that is IBS friendly and very healthy.

Soba Noodles with Bok Choy and Cucumber

Soba noodles are traditionally served cold and are made from buckwheat flour which is one of the safest whole grains for IBS. Bok choy, cucumber and lime are foods that that are low on the FODMAP list.

What You Will Need:

  • 1 pack soba noodles
  • 1 teaspoon sesame oil
  • 1 teaspoon freshly grated ginger
  • 2 tablespoons light soy sauce
  • 4 baby bok choy
  • 2 carrots
  • 1 cucumber
  • 1 bunch of cilantro
  • 1 lime

To Prepare: In a medium pot, boil soba noodles until al dente. Drain and shock under cold water and drain again. In a bowl, whisk together the sesame oil, ginger, soy sauce, and a squeeze of lime, then toss with the noodles. In a sauté pan, add a little vegetable oil on medium heat and wilt the bok choy, then set aside. Peel the carrots into thin ribbons and cut the cucumber into half moons. Combine noodles, bok choy, carrots, and cucumber. Garnish with a slice of lime and fresh chopped cilantro. Enjoy!

There are certain trigger foods to avoid when adjusting your diet for IBS. Foods that are high in fat, insoluble fiber, caffeine, coffee or alcohol can be GI irritants. Keep in mind that there is no single diet that can cure IBS and you have to find the foods that work for you. Use this as an opportunity to explore foods that are low on the FODMAP list. Remember – eating healthy, colon-friendly foods can help reduce your chances of developing colon cancer.