IBS-Friendly Food on Breakfast Television
In honour of National IBS Awareness Month, I’m sharing my favourite IBS-friendly foods on Breakfast Television on April 7, 2026. Watch the full segment here.
If you constantly feel bloated after meals, deal with stomach pain, or avoid certain foods out of fear, you’re not alone. IBS affects millions of people (myself included), and what you eat can make a big difference. During this segment, I’m sharing simple, realistic nutrition strategies to help calm digestion and reduce symptoms without extreme diets.
Foods to Limit for IBS Relief
Certain foods can trigger symptoms like bloating, gas, and discomfort, especially for those sensitive to FODMAPs.
Some common triggers include:
- Beans and legumes
- Cruciferous vegetables (like broccoli, cauliflower, cabbage)
- Dairy products (especially for those with lactose intolerance)
- High FODMAP foods such as wheat, garlic, onions, and certain fruits
The goal is not to eliminate everything, but to become aware of your personal triggers and adjust accordingly.
Bonus: Healthy Pantry Checklist
One of the biggest challenges with IBS is not having safe, easy options on hand, which can lead to grabbing foods that trigger symptoms.
Having a pantry well-stocked with IBS-friendly food helps you:
- Quickly put together meals that feel good in your body
- Reduce stress around “what can I eat?”
- Avoid last-minute choices that may lead to discomfort
This is exactly why I created my Healthy Pantry Checklist: to help you feel prepared, confident, and supported in your day-to-day eating.
IBS Friendly Food
Blueberry Ginger Overnight Oats
Blueberry Ginger Overnight Oats are filling, delicious, and incredibly supportive for digestion. They’re also perfect for busy mornings when you don’t have time to think about breakfast.
Prepping your breakfast the night before, or as part of your weekly meal prep, is a simple way to reduce stress and support your digestion. It is really easy to make if you have a pantry stocked with healthy pantry staples.
Why this recipe supports digestion
- Flax seeds provide soluble fibre, which helps support regular bowel movements and gut health
- Blueberries are rich in antioxidants and gentle fibre, making them easier to digest than many other fruits
- Ginger supports digestion and can help reduce bloating and nausea
- Oats are a great source of soluble fibre (beta-glucan), which supports gut health and helps keep you full without irritating the digestive system
Pro Tip: This can be made the night before or on the weekend for an easy grab-and-go breakfast during the week.
Blueberry Ginger Overnight Oats Recipe
Ingredients
- 2 cups milk of choice
- 2 tbsp maple syrup
- 2 cups rolled oats
- 2 cups blueberries, muddled
- ¼ cup ground golden flax
- ¼ cup unsweetened shredded coconut
- 1 scoop vanilla protein powder
- 2 tsp ground ginger
- ¼ tsp salt
Directions
- In a large bowl, mix milk, maple syrup, and vanilla until smooth.
- Stir in the oats, blueberries, flax, coconut, protein powder, ginger and salt. Mix until everything is well combined.
- Transfer to jars or a sealed container. Chill for 6–8 hours or overnight.
- In the morning, stir well. Add more milk if you like a thinner consistency. Top with blueberries, nuts or coconut if desired!
Egg and Tuna Protein-Packed Salad Recipe
If you love tuna salad and egg salad, you will love this combo of the two in the protein-packed salad. It is really quick to make and very filling.
Why this is great for digestion
- Eggs are an easy-to-digest, IBS-friendly food that provides high-quality protein
- Tuna is a lean protein that supports satiety without causing bloating
- Spinach is a low FODMAP leafy green that provides fibre, iron, and magnesium to support overall gut health
Fermented Foods
Adding fermented foods into your routine can help support a healthy gut microbiome by introducing beneficial bacteria. Probiotics inhibit the growth of pathogens, modulate immune function and regulate digestion and metabolism.
Kombucha
- Kombucha is a fermented tea made with black or green tea, sugar, and a live culture called a SCOBY.
- During fermentation, the sugar is mostly consumed by the bacteria and yeast, creating a lightly fizzy, slightly tangy drink.
- A great alternative to sugary drinks or soda
Make kombucha at home with my recipe.
Sauerkraut
- Sauerkraut is made from finely shredded cabbage that has been fermented with salt.
- The fermentation process creates beneficial bacteria while also preserving the cabbage.
- Look for refrigerated, unpasteurized sauerkraut to get the probiotic benefits.
I bought the one I used on Breakfast Television at The Sweet Potato.
Bone Broth
Bone broth is rich in nutrients like collagen, gelatin, and amino acids that can help support the gut lining and digestion. It is a great source of glutamine, which helps improve digestive health and prevent infections like candida overgrowth.
It’s warm, soothing, and easy to incorporate into your routine as a snack or base for soups.
Guide to Gut Health Lunch & Learn
IBS is more common than most people think, and it can have a huge impact on energy, focus, and overall well-being at work. Many employees are dealing with digestive issues daily, often without the tools or support to manage them effectively.
In my Guide to Gut Health Lunch and Learn sessions, I take this to the next level. I share simple nutrition and lifestyle strategies to support digestion, reduce symptoms, and improve overall well-being.
If you are looking to support your team’s gut health and energy this month, you can learn more here.