Mastering IBS Freedom: Your Guide to Stress-Free Eating When You’re Out and About
When your IBS is under control and you’re feeling great, the last thing you want is to disrupt that balance when you step out of your comfort zone. So, how do you enjoy life outside the safety of your kitchen? The answer is simple: batch cooking. With a little preparation, you’ll be able to mix and match meals on the go, keeping your gut happy no matter where you are.
Save Time with Weekly Batch Cooking
Batch cooking is a game-changer, especially if you have a busy week ahead with work, travel, or social events. By preparing your meals in advance, you’ll have quick, nutritious options ready to go, even when you’re out and about.
Choose Your Ingredients Wisely
To create balanced, nutrient-rich meals, aim to include the following:
- Simple Carbohydrates: Think salads, vegetables, and fruits. I like garden salads, steamed broccoli, zucchini, stir-fried peppers, and sweet potatoes.
- Complex Carbohydrates: Opt for potatoes, rice, oats, or other grains that agree with you. I usually go for basmati rice, paprika potatoes, or minty potato salad.
- Proteins: Choose from peas, beans, seeds, eggs, fish, poultry, or meat. My favorites include pan-fried salmon, air-fried chicken, and breadcrumbed fillets.
Protein Balance is Key
Remember, moderation is important. Keep protein to about 15% of your meal, and fill up on simple and starchy carbs to stay satisfied. Too much protein can stress your kidneys and lead to other issues, so mix in vegetarian or vegan meals throughout the week.
IBS-Friendly Pack-Ups
With batch-cooked foods in your fridge, you’re ready to create easy, delicious meals for the day. Here’s how I like to mix and match:
Chicken Salad Combinations:
- Breaded chicken with paprika potatoes.
- Breaded chicken, paprika potatoes, and garden salad.
- Garden salad with herby sliced chicken fillet.
- Garden salad with herby chicken fillet and minty potatoes.
Rice-Based Meals:
- Basmati rice with stir-fried vegetables and flaked salmon.
- Spicy rice with roasted vegetables.
- Herby chicken fillet with spicy rice and roasted vegetables.
- Lemon rice with herby chicken fillet and zucchini.
Salmon & Salad Combos:
- Garden salad with lemon juice, black pepper, and a touch of olive oil or mayo.
- Pan-fried salmon fillet with green salad and paprika potatoes.
- Flaked salmon with minty potatoes.
- Garden salad with flaked salmon fillet.
Soups and Smoothies:
- Carrot soup
- Orange, carrot, ginger, and apple smoothie
- Chocolate, orange, and oat milk smoothie
- Spinach, banana, and oat milk smoothie
Meal Prep Made Easy
With a little planning, you can create delicious, IBS-friendly meals that are ready to go whenever you need them. The best part? These meals are packed with nutrients and love, keeping you energised and healthy.
The Power of Choice
Remember, the only person deciding what food goes into your body each day is you. You can choose to eat tasty, satisfying, IBS-friendly foods, or you can skip the prep and opt for convenience foods that might not support your health. The choice is yours, but the benefits of a little extra effort are clear—better health, more energy, and fewer IBS symptoms.