Hey {{first_name}},
Not only is salmon a great source of protein but it is also incredibly high in omega 3 fats which are incredible for gut and brain health.
Both gut and brain health play a massive role in IBS symptoms and symptom severity. Including omega 3s in your diet from foods like fish or even vegan omega 3 supplements (if you don’t eat fish) are essential. The recommendation is at least 2 portions of oily fish a week.
With that in mind, here’s one of my favourite recipes: Sticky Maple Salmon Rice Bowl
The recipe
Serves: 1 (almost 2, a great one if you’re hungry)
Prep time: 5 mins
Cook time: 15 mins
Ingredients:
1 salmon fillet (150-200g)
75g dry basmati or jasmine rice
40g cucumber
1 small carrot
30g red pepper
40g avocado
1 tsp garlic-infused olive oil
1 tbsp soy sauce
1 tbsp maple syrup
1 tsp fresh ginger
1 tsp lime juice
1/2 tsp sesame oil
1 stalk of spring onion green tops
Method:
Cook the rice according to packet instructions. Whilst the rice is cooking:
Finely slice the cucumber, carrot, red pepper and avocado and set aside
Cut salmon into large bite-size chunks (keep skin on), pat dry and lightly salt
Heat garlic-infused olive oil in a pan on medium-high
Place salmon skin-side down and leave for 2–3 minutes until crispy, then flip and cook briefly on other sides
Remove salmon from the pan and set aside
In the same pan add soy sauce, maple syrup, sesame oil, grated ginger and lime juice, let it bubble and reduce until slightly thickened
Add salmon back in and gently coat in the glaze
Build bowl with rice, raw veg and salmon
Spring onion greens
Why it works for your gut
Low FODMAP quantities of each food are used and stacking is accounted for. For example, the red pepper, avocado and cucumber are all within their low FODMAP quantities and at quantities to help reduce the stacking of FODMAPs.
If you know you can tolerate the FODMAP excess fructose, have as much red pepper and cucumber as you like and you can swap the maple syrup with honey.
If you know you can tolerate the FODMAP sorbitol, have as much of the avocado as you like.
Macros
Protein: 39g
Carbs: 87g
Fat: 36g
Kcals: 830
Recipe Ebook
If you want more IBS-friendly meals that actually taste good without second guessing every ingredient, I’ve put everything into my IBS-friendly recipe book.
Over 65 IBS friendly recipes across breakfast, lunch and dinner, plus a simple FODMAP reintroduction guide and a personalisation system so you can adapt every meal to your own gut.
It’s the exact approach I used to go from constantly struggling with symptoms to being able to eat with confidence again.
Honestly, it’s what I wish I had when my IBS was at its worst.
👉 You can get it here: https://zakthenutritionist.beehiiv.com/products/ibs-friendly-recipe-ebook-gbp
Let me know how you get on :)
Zak