6 Gut-Friendly Recipes for Summer

Have you found yourself looking for easy gut-friendly recipes to enjoy this summer? Then you have come to the right place. Many of us with an IBD find ourselves struggling to find something at the table that we can enjoy. But with a few modifications, you can find yourself enjoying those summer recipes once again.

It’s important to note that no single diet can work for everyone. Each person’s body is different, so what works for you may not work for the next person. It may be helpful to keep a food diary with you in order to target exactly what triggers you. If you find yourself not being able to tolerate some ingredients listed, you may substitute and alter the recipe to suit your diet.

These 6 recipes are just as flavorful as you remember, but will leave your gut feeling happier than ever.

1. Hibiscus-Mint Summer Iced Tea

To me, there’s nothing better than a nice cold glass of iced tea on a hot summer day. However, the amount of artificial sweeteners and added sugars found in store bought bottles can wreak havoc on your gut.

This recipe provides you with the same amount of flavors, minus the caffeine and pain. Hibiscus tea is known to aid digestion. It has the ability to improve bowel movement and relieve constipation, thus improving the health of the GI system. Mint is anti inflammatory and can also relieve indigestion. It is rich in vitamins C, D, E, and A which can help improve the immune system.

Get the recipe! 

2. Chicken Bacon Ranch Burgers

This is a perfect alternative to the classic grilled burger.

Red meat is tougher on the gut to digest, and ground chicken/turkey are a better option. Ground chicken is lower in saturated fat making it leaner and easier on the stomach. If you are looking for that leaner option, I suggest using turkey bacon instead as well. If you are able to digest red meat, go ahead and replace the ground chicken for ground beef. Scallions may cause bloating, but only if you use the white part. If scallions don’t work overall, that is an easy ingredient to omit. This recipe is perfect for those following a paleo diet and even if you’re not, it can still suit your diet.

This is one of my favorite recipes, as several gut-friendly brands are provided to make grocery shopping a little easier.
Get this recipe!

3. Garlic Balsamic Chicken Kabobs

The nice grill flavor on the chicken just screams summer. Although garlic is a central ingredient, it is known to irritate the digestive tract, but it can be easily omitted. I suggest using garlic infused oil instead, it provides the same exact flavor that garlic powder produces minus the bloating. I recommend using Fody’s Low Fodmap Garlic-Infused Olive Oil if you can’t make it at home.

Get the recipe!

4. Grilled Peaches

A typical summer side dish includes a fruit salad. For many, raw fruit is a big no. Grilled peaches are a great tasty alternative. Personally, I can’t digest the skin of fruits, but this recipe works great since the skin falls right off.

Ingredients:

• Peaches
• Honey (raw honey works best for ulcers and diarrhea, but any honey will do as long as less/no added sugars/sweeteners)
• Cinnamon
• Brown Sugar
• Oil / Cooking Spray

Directions:

1. Cut the peaches in half and remove the pits
2. Coat the grill with oil or cooking spray and preheat to medium heat
3. Grill the peaches with the skin side up for 3-5 minutes or until you have nice grill marks
4. Flip the peaches so the skin side is down and brush with a little honey. Sprinkle some brown sugar and cinnamon as well.
5. Add any toppings of your choice that are suitable such as vanilla ice cream and enjoy!

5. Ice Cream

—Banana Ice Cream—

A perfect pair with the recipe above. For those who cannot tolerate dairy, banana ice cream goes great with grilled peaches. It is a simple one ingredient recipe that is a healthier – yet tasty – alternative to everyone’s favorite dessert.

Ingredients:

• 2-3 Overripe Bananas
• Optional ingredients for flavor such as:

  Nut butter (Peanut, Almond, Sun), Frozen fruits (if tolerable), Sugar, Honey

Equipment:

• Food Processor or high-powered blender

Directions:

1. Peel the banana and chop into ½ inch slices
2. Freeze the bananas for a minimum of 2 hours
3. Blend for 4-5 minutes or until completely smooth and blended. You may want to scrape down the sides occasionally, since there is no liquid the banana sticks to the walls.
4. Add in any optional ingredients and blend
5. Freeze again for a minimum of 2 hours and enjoy!

—Chocolate Ice Cream—

Ingredients:

• 1 Frozen Banana
• 1 Pitted Medjool Date
• 1 tbsp. Plant Based Milk (any that suits you – almond, soy, oat,)
• 1 tsp. Cacao powder

Directions:

1. Combine the ingredients in a blender until it has a creamy consistency.

Simple right?!

6. S’mores

A summer staple. You can’t have summer without S’mores. Everyone knows how to make this dish, but the typical marshmallows, chocolate, and graham crackers however, may not always agree with your gut. Here are some alternative brands to suit your diet.

Graham Crackers:

• Schar Honeygrams (perfect for gluten/dairy-free)
• Annie’s Organic Honey Grahams (not gluten-free but minimal sweeteners)
• Pamela’s Honey Grahams (not dairy-free but gluten-free)

If you prefer to make your own gluten free graham cracker, here is the link.

Marshmallows:

• Dandies Marshmallows 

In my opinion this is the best vegan brand. It has minimal ingredients (no corn syrup or artificial sugars)  and comes in various sizes.

Chocolate:

• Hu Kitchen (only three ingredients, organic, vegan, paleo)
• Enjoy Life Rice Milk Bar (vegan)
• Enjoy Life Dark Chocolate (vegan)

With these choices for gut-friendly summer foods, who says you can’t have flavorful food and keep your gut healthy?!

• About The Author

Saanvi is an 18-year-old UC patient originally from Chicago, IL and currently lives in NC. She is a recent high school graduate who plans to pursue a degree in a STEM-related field. She was diagnosed with Ulcerative Colitis in June 2020 Prior to her diagnosis, she loved to travel and try new foods. She now finds herself experimenting in the kitchen, finding healthier alternatives to her favorite foods. Outside of the kitchen she enjoys playing the guitar and cuddling with her dog. She is super excited to work with Girls with Guts and hopes to get further involved in the IBD community by advocating for and supporting those with an IBD.