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Fresh IBS-Friendly Summer Salads

IBS-friendly summer salads - featured image
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Light, refreshing, and IBS-friendly summer salads that are quick to prepare and gentle on the digestive system, perfect for hot days.

Ingredients

Scale
  • Mixed greens (baby spinach, arugula, or butter lettuce)
  • 1 cucumber, peeled and thinly sliced
  • 2 carrots, shredded or julienned
  • 1/2 cup cherry tomatoes (use in moderation)
  • Cooked chicken breast, shredded or diced (plain, no heavy seasoning)
  • Firm tofu, cubed (vegetarian option)
  • 2 hard-boiled eggs, sliced
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon maple syrup or a small pinch of sugar
  • 1 teaspoon Dijon mustard (optional)
  • Sea salt and freshly cracked black pepper to taste
  • Fresh basil and parsley, finely chopped
  • Chopped chives or green parts of scallions
  • 2 tablespoons toasted pumpkin seeds or walnuts

Instructions

  1. Rinse all fresh produce thoroughly under cold water. Peel and thinly slice the cucumber, shred the carrots, and halve the cherry tomatoes. Dry mixed greens well using a salad spinner or towel.
  2. If using chicken breast, poach gently in simmering salted water for about 12 minutes until cooked through, then cool and shred. For tofu, press out excess water and cube. Hard-boil eggs in advance, peel and slice before assembling.
  3. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon maple syrup, 1 teaspoon Dijon mustard (optional), salt, and pepper to taste. Adjust sweetness or acidity as preferred.
  4. In a large bowl, combine greens, cucumber, carrots, and tomatoes. Add chosen protein on top. Drizzle dressing evenly over all ingredients and gently toss to coat without bruising leaves.
  5. Sprinkle chopped basil, parsley, and chives over the salad. Toss lightly again. Scatter toasted pumpkin seeds or walnuts for texture.
  6. Serve immediately or chill in airtight containers for up to 24 hours. Toss before serving to redistribute dressing and freshen flavors.

Notes

Use gentle greens like spinach, arugula, or butter lettuce to avoid roughage. Peel cucumbers and carrots to reduce fiber that may cause discomfort. Dress salad just before serving to keep it crisp. Poach proteins simply without heavy spices. Garlic-infused oil can be used for flavor without IBS issues. Salad keeps well refrigerated for up to 24 hours; toss before serving.

Nutrition

Keywords: IBS-friendly, summer salad, no-bloat, fresh salad, light meal, healthy salad, gut-friendly, low FODMAP

Find it online: https://piperplate.com/fresh-ibs-friendly-summer-salads-easy-no-bloat-recipes-for-hot-days/