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 eight 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 gastroparesis and coeliacScrambled eggs with chives
10 minutes, serves 2. Eggs scrambled slowly in butter, with chives, on rice cakes.
Suits low FODMAP, gastroparesis, SIBO, IBD and coeliacPeanut 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 every condition except refluxRice pudding with cinnamon
40 minutes, serves 2. Rice simmered slowly in oat milk until soft and creamy, with cinnamon.
Suits every condition except coeliacBlueberry and banana smoothie
5 minutes, serves 2. Banana, blueberries and oat milk blended smooth.
Suits every condition except coeliacBanana and cinnamon buckwheat pancakes
20 minutes, serves 2. Small buckwheat pancakes made with mashed banana and rice milk, with maple syrup to finish.
Suits all eight conditionsSmoked salmon and cucumber rice cakes
10 minutes, serves 1. Rice cakes topped with thin slices of cucumber and smoked salmon, with dill and chives.
Suits all eight conditionsMelon, kiwi and strawberry fruit salad
10 minutes, serves 2. Cantaloupe, kiwi and strawberries in a little maple syrup with a hint of fresh ginger.
Suits all eight conditionsSpinach omelette with cheddar
15 minutes, serves 2. A light omelette of one egg and extra whites, folded over wilted spinach and a little cheddar.
Suits all eight conditionsBaked banana oat bites
25 minutes, serves 4. Small soft oat bites bound with mashed banana and a little maple syrup, baked until just set.
Suits every condition except coeliacPineapple and ginger smoothie
5 minutes, serves 2. Pineapple, banana and rice milk blended smooth with a little fresh ginger.
Suits all eight conditionsLunch
Ginger chicken rice bowl
25 minutes, serves 2. Chicken and vegetables cooked gently with fresh ginger, over plain white rice.
Suits all eight conditionsChicken and rice soup
35 minutes, serves 2. A clear, gentle soup of poached chicken, carrot and rice, finished with parsley.
Suits all eight conditionsGentle rice congee
50 minutes, serves 2. Rice simmered slowly with ginger until it collapses into a soft, savoury porridge.
Suits all eight conditionsCourgette and parmesan rice
30 minutes, serves 2. Soft courgette folded through rice with basil and a little aged parmesan.
Suits every condition except refluxRoast 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 eight conditionsCucumber and turkey rice bowl
20 minutes, serves 2. Cold rice with sliced turkey, crisp cucumber and a splash of rice vinegar.
Suits every condition except refluxCourgette and herb omelette
15 minutes, serves 2. A soft omelette folded around courgette cooked down with chives and parsley.
Suits every condition except refluxQuinoa with cucumber and herbs
25 minutes, serves 2. Cooled quinoa turned through olive oil with cucumber, parsley and basil.
Suits all eight conditionsSpinach omelette with cheddar
15 minutes, serves 2. A light omelette of one egg and extra whites, folded over wilted spinach and a little cheddar.
Suits all eight conditionsPrawn and ginger fried rice
25 minutes, serves 2. Rice fried with prawns, carrot and courgette, with fresh ginger and a splash of tamari.
Suits every condition except coeliacTuna, potato and green bean salad
25 minutes, serves 2. Warm new potatoes and green beans tossed with tinned tuna, olive oil and soft herbs.
Suits all eight conditionsLemongrass chicken with rice noodles
30 minutes, serves 2. Chicken cooked with lemongrass and ginger, over rice noodles with cucumber, carrot and coriander.
Suits every condition except coeliacSoft polenta with courgette and parmesan
25 minutes, serves 2. Creamy polenta with a little parmesan, topped with courgette cooked down in olive oil and basil.
Suits all eight conditionsGinger tofu with green beans and rice
25 minutes, serves 2. Golden fried firm tofu and green beans in a ginger and tamari glaze, over white rice.
Suits every condition except coeliacTuna, tomato and basil rice
25 minutes, serves 2. Rice with tinned tuna, tomatoes softened in olive oil, and plenty of basil.
Suits every condition except refluxTuna and chive cucumber bites
10 minutes, serves 2. Thick rounds of cucumber topped with tinned tuna mixed with olive oil, chives and dill.
Suits all eight conditionsDinner
Ginger chicken rice bowl
25 minutes, serves 2. Chicken and vegetables cooked gently with fresh ginger, over plain white rice.
Suits all eight 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 every condition except refluxChicken and rice soup
35 minutes, serves 2. A clear, gentle soup of poached chicken, carrot and rice, finished with parsley.
Suits all eight conditionsCourgette and parmesan rice
30 minutes, serves 2. Soft courgette folded through rice with basil and a little aged parmesan.
Suits every condition except refluxBaked 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, IBD and coeliacSteamed cod with rice and courgette
25 minutes, serves 2. Cod steamed over rice with ginger and courgette, finished with chives.
Suits all eight conditionsTurkey and rice noodle soup
30 minutes, serves 2. A clear ginger broth with poached turkey, carrot and rice noodles.
Suits all eight 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 eight conditionsPrawn and ginger fried rice
25 minutes, serves 2. Rice fried with prawns, carrot and courgette, with fresh ginger and a splash of tamari.
Suits every condition except coeliacLemongrass chicken with rice noodles
30 minutes, serves 2. Chicken cooked with lemongrass and ginger, over rice noodles with cucumber, carrot and coriander.
Suits every condition except coeliacSoft polenta with courgette and parmesan
25 minutes, serves 2. Creamy polenta with a little parmesan, topped with courgette cooked down in olive oil and basil.
Suits all eight conditionsGinger tofu with green beans and rice
25 minutes, serves 2. Golden fried firm tofu and green beans in a ginger and tamari glaze, over white rice.
Suits every condition except coeliacPork loin with rosemary potatoes and green beans
40 minutes, serves 2. Lean pork loin steaks, pan fried and rested, with rosemary roast potatoes and green beans.
Suits all eight conditionsGinger beef with rice and carrots
25 minutes, serves 2. Lean beef mince with ginger, carrot, courgette and a splash of tamari, over plain rice.
Suits every condition except coeliacChicken, potato and spinach tray bake
40 minutes, serves 2. Chicken breasts roasted over thyme potatoes, with spinach wilted into the juices at the end.
Suits all eight conditionsPineapple and ginger chicken with rice
30 minutes, serves 2. Chicken stir fried with fresh pineapple, carrot and ginger in a light tamari sauce, on rice.
Suits every condition except coeliacTuna, tomato and basil rice
25 minutes, serves 2. Rice with tinned tuna, tomatoes softened in olive oil, and plenty of basil.
Suits every condition except refluxSnacks
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 every condition except coeliacBlueberry and banana smoothie
5 minutes, serves 2. Banana, blueberries and oat milk blended smooth.
Suits every condition except coeliacSmoked salmon and cucumber rice cakes
10 minutes, serves 1. Rice cakes topped with thin slices of cucumber and smoked salmon, with dill and chives.
Suits all eight conditionsMelon, kiwi and strawberry fruit salad
10 minutes, serves 2. Cantaloupe, kiwi and strawberries in a little maple syrup with a hint of fresh ginger.
Suits all eight conditionsBaked banana oat bites
25 minutes, serves 4. Small soft oat bites bound with mashed banana and a little maple syrup, baked until just set.
Suits every condition except coeliacRice cakes with cheddar and cucumber
5 minutes, serves 1. Rice cakes topped with thin slices of mature cheddar and cucumber, with chives.
Suits all eight conditionsPineapple and ginger smoothie
5 minutes, serves 2. Pineapple, banana and rice milk blended smooth with a little fresh ginger.
Suits all eight conditionsBaked bananas with cinnamon
15 minutes, serves 2. Bananas baked in their skins until soft, then split and finished with maple syrup and cinnamon.
Suits all eight conditionsDark chocolate strawberries
15 minutes, serves 2. Whole strawberries half dipped in melted dark chocolate and left to set in the fridge.
Suits every condition except refluxTuna and chive cucumber bites
10 minutes, serves 2. Thick rounds of cucumber topped with tinned tuna mixed with olive oil, chives and dill.
Suits all eight 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 eight 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 eight 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.