Chia Pudding (IBS-D)
Ingredients:
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1 tsp maple syrup
- 1/2 peeled kiwi or banana (optional)
Instructions:
- In a jar, mix chia seeds, coconut milk, and maple syrup.
- Stir well and refrigerate overnight.
- Top with fruit before serving.
Overnight Oats with Chia (IBS-C)
Ingredients:
- 1/2 cup gluten-free oats
- 1 tbsp chia seeds
- 1 cup almond milk
- 1/4 cup blueberries
- 1/2 tsp cinnamon
Instructions:
- Combine oats, chia seeds, and almond milk in a container.
- Mix in blueberries and cinnamon.
- Refrigerate overnight and eat chilled or slightly warmed.
Chicken Soup with Rice Noodles (IBS-D)
Ingredients:
- 1 chicken breast
- 1/2 cup carrots, diced
- 1/2 zucchini, peeled and diced
- 1/2 cup rice noodles
- 1 tsp grated ginger
- 2 cups low-histamine broth
BioAligned IBS Protocol Recipe Cards
Instructions:
- Boil chicken until cooked, then shred.
- Add veggies, ginger, and noodles.
- Simmer until veggies and noodles are tender.
- Add chicken back in and warm through.
Green Smoothie for Motility (IBS-C)
Ingredients:
- 1 cup spinach
- 1 kiwi
- 1/2 green banana
- 1 tbsp flaxseed
- 1 scoop collagen peptides
- 1 cup water
Instructions:
- Add all ingredients to a blender.
- Blend until smooth.
- Consume in the morning to support motility.
Zucchini Noodles with Chicken (IBS-C)
Ingredients:
- 1 zucchini, spiralized
- 1 chicken breast, sliced
- 1 tbsp olive oil
- Fresh basil
- Salt to taste
Instructions:
- Saute chicken in olive oil until cooked.
- Add zucchini noodles and cook for 23 minutes.
- Stir in basil and serve warm.