Irritable bowel syndrom (IBS) is a disorder of the function of the bowel. It is a very common condition that can affect anyone, although women are twice as likely as men to suffer. In her book, Dr Dawn’s Guide to Healthy Eating for IBS, Dr Dawn Harper says that IBS ‘affects as many as one in five of us and can occur at any age, but most people first notice symptoms in their twenties or thirties and often people find that symptoms improve in later life.’
To mark IBS Awareness Month this April we’re sharing one of the recipes by dietitian Azmina Govindji from Dr Dawn’s book since knowing what to eat can be a real struggle for people with IBS. Filled with effective tips and suggestions, Dr Dawn’s Guide to Healthy Eating for IBS can help you to enjoy your food again if you are affected by IBS.
We hope you enjoy this family- and FODMAP-friendly recipe.
Prep 10 mins. Cook 35 mins. Serves 4
- 1½ tbsp of garlic-infused oil
- 1 tsp asafoetida powder
- 500 g of lean minced beef, lamb or
- 1 Maggi beef stock pot or Knorr
- Mixed Herbs Flavour Pot (see Box,
- Splash of Worcestershire sauce
- 1 large carrot, finely chopped
- 2 sticks of celery, finely chopped
- 2 tbsp of tomato paste
- 1–2 tsp of herbs of choice e.g.
- dried oregano, mixed herbs or
- 400 g can of chopped tomatoes
- Coarse black pepper
- 25 g grated Parmesan cheese
- 300 g dried ‘free from’
- Bacon rashers, finely sliced
Heat 1½ tbsp of garlic-infused oil and if you wish, add 1 tsp asafoetida powder along with 500 g of lean minced beef, lamb or turkey. Brown the mince over a low heat for 3–4 minutes. Add the stock or Flavour Pot, a splash of Worcestershire sauce, 1 large finely chopped carrot and 2 sticks of finely chopped celery. Stir-fry to blend the ingredients together. Add 2 tbsp of tomato paste and a teaspoon of herbs of your choice e.g. dried oregano, mixed herbs or basil. Stir for a few minutes on a medium heat. Add the tin of chopped tomatoes with the juices. Season, cover and simmer for about 30 minutes. Meanwhile, cook the ‘free from’ spaghetti until al dente. Serve the cooked Bolognese mince on top of a bed of spaghetti and sprinkle with a handful of grated Parmesan. For an enhanced meat flavour, you could also add a couple of finely sliced bacon rashers while the mince is browning.
Cover: Dr Dawn’s Guide to Healthy Eating for IBS