Gut-friendly recipes
Every recipe here is run through the same rule sets Munchable uses on a barcode, ingredient by ingredient, with real fat and fibre worked out from the quantities. Nothing is a serving suggestion: if a recipe is listed as suiting a pattern, it is because the rules cleared it.
Breakfast
Gentle rice congee
50 minutes, serves 2. Rice simmered slowly with ginger until it collapses into a soft, savoury porridge.
Suits all seven conditionsOvernight oats with strawberries
10 minutes, serves 2. Oats soaked in oat milk overnight, with strawberries and a little maple syrup.
Suits every condition except gastroparesisScrambled eggs with chives
10 minutes, serves 2. Eggs scrambled slowly in butter, with chives, on rice cakes.
Suits every condition except lactose and bile acid malabsorptionPeanut butter and banana toast
5 minutes, serves 1. Toast spread thickly with peanut butter and topped with sliced banana.
Suits reflux, lactose and IBDCourgette and herb omelette
15 minutes, serves 2. A soft omelette folded around courgette cooked down with chives and parsley.
Suits all seven conditionsRice pudding with cinnamon
40 minutes, serves 2. Rice simmered slowly in oat milk until soft and creamy, with cinnamon.
Suits all seven conditionsBlueberry and banana smoothie
5 minutes, serves 2. Banana, blueberries and oat milk blended smooth.
Suits all seven conditionsLunch
Ginger chicken rice bowl
25 minutes, serves 2. Chicken and vegetables cooked gently with fresh ginger, over plain white rice.
Suits all seven conditionsChicken and rice soup
35 minutes, serves 2. A clear, gentle soup of poached chicken, carrot and rice, finished with parsley.
Suits all seven conditionsGentle rice congee
50 minutes, serves 2. Rice simmered slowly with ginger until it collapses into a soft, savoury porridge.
Suits all seven conditionsCourgette and parmesan rice
30 minutes, serves 2. Soft courgette folded through rice with basil and a little aged parmesan.
Suits all seven conditionsRoast carrot and ginger soup
50 minutes, serves 3. Carrots roasted until sweet, then blended smooth with ginger and a little potato.
Suits every condition except gastroparesisTurkey and rice noodle soup
30 minutes, serves 2. A clear ginger broth with poached turkey, carrot and rice noodles.
Suits all seven conditionsCucumber and turkey rice bowl
20 minutes, serves 2. Cold rice with sliced turkey, crisp cucumber and a splash of rice vinegar.
Suits all seven conditionsCourgette and herb omelette
15 minutes, serves 2. A soft omelette folded around courgette cooked down with chives and parsley.
Suits all seven conditionsQuinoa with cucumber and herbs
25 minutes, serves 2. Cooled quinoa turned through olive oil with cucumber, parsley and basil.
Suits all seven conditionsDinner
Ginger chicken rice bowl
25 minutes, serves 2. Chicken and vegetables cooked gently with fresh ginger, over plain white rice.
Suits all seven conditionsHerby baked cod with crushed potatoes
35 minutes, serves 2. White fish baked with parsley and dill, on potatoes crushed with a little olive oil.
Suits all seven conditionsChicken and rice soup
35 minutes, serves 2. A clear, gentle soup of poached chicken, carrot and rice, finished with parsley.
Suits all seven conditionsCourgette and parmesan rice
30 minutes, serves 2. Soft courgette folded through rice with basil and a little aged parmesan.
Suits all seven conditionsBaked salmon with dill potatoes
35 minutes, serves 2. A rich salmon fillet baked in the oven, with warm potatoes tossed in dill.
Suits low FODMAP, lactose, SIBO and IBDSteamed cod with rice and courgette
25 minutes, serves 2. Cod steamed over rice with ginger and courgette, finished with chives.
Suits all seven conditionsTurkey and rice noodle soup
30 minutes, serves 2. A clear ginger broth with poached turkey, carrot and rice noodles.
Suits all seven conditionsHaddock with carrot and potato mash
35 minutes, serves 2. Baked white fish on a soft mash of potato and carrot with parsley.
Suits all seven conditionsSnacks
Peanut butter and banana toast
5 minutes, serves 1. Toast spread thickly with peanut butter and topped with sliced banana.
Suits reflux, lactose and IBDRice pudding with cinnamon
40 minutes, serves 2. Rice simmered slowly in oat milk until soft and creamy, with cinnamon.
Suits all seven conditionsBlueberry and banana smoothie
5 minutes, serves 2. Banana, blueberries and oat milk blended smooth.
Suits all seven conditionsHow a recipe gets on this page
Each recipe is written as quantities in grams, and everything the rules need is worked out from them: the ingredient list the engine reads, how much of the dish each ingredient is, and the fat and fibre in a serving. Nothing is typed in twice, so a recipe cannot claim a number that its own ingredients do not support.
Every recipe is then run against all seven rule sets before it ships. One that cannot be assessed does not go in, which is a stricter bar than a scanned label has to clear, because with a recipe we wrote the ingredient list ourselves and there is nothing missing from it.
A recipe is listed as suiting a pattern only at the strictest setting the app offers, so the app will never be harsher about a recipe than this page was. The seven conditions have a guide each.
The bit we have to say
Munchable is a wellness tool, not medical advice. It does not diagnose or treat anything and is not a substitute for your doctor or dietitian. These checks describe each recipe as written, and a bought loaf, stock or sauce can carry onion, garlic or wheat that the recipe never names, so read the packets you cook with.