20 IBS-Friendly Meals For Kids You Can Make Today

If your child has been diagnosed with Irritable Bowel Syndrome (IBS), meal times can feel like a maze. Tummy aches, food sensitivities, and picky preferences can make it tough to know what to serve. But don’t worry — with the right approach, you can nourish your child without triggering symptoms.

For children with IBS, meals should be easy to digest, low in irritating ingredients, and still provide balanced nutrition. The challenge? Making food that's both tummy-safe and kid-approved. This list offers just that: low FODMAP, nutrient-rich, and tasty recipes your little one will love.

 

1. Chicken & White Rice with Carrots

 

 

Simple and soothing for sensitive bellies.

Ingredients: 

Chicken breast 
white rice 
carrots 
olive oil 
salt.

 Directions:

1. Dice chicken and slice carrots.
2. Cook rice according to instructions.
3. Sauté chicken in olive oil until cooked.
4. Steam or boil carrots until soft.
5. Serve all together.

2. Baked Salmon with Sweet Potato & Green Beans

 

 

Gentle protein and fiber in one plate.

Ingredients: 

Salmon
sweet potato
green beans 
olive oil
salt

Directions:

1. Preheat oven to 375°F (190°C).
2. Place salmon, sweet potato cubes, and green beans on a tray.
3. Drizzle with olive oil and salt.
4. Bake 20–25 minutes.
5. Serve warm.

 

3. Turkey Meatballs with Rice Noodles

 

Tummy-friendly comfort food.

Ingredients: 

Ground turkey 
egg 
gluten-free breadcrumbs 
herbs 
rice noodles

Directions:

1. Mix turkey, egg, breadcrumbs, herbs.
2. Form small meatballs.
3. Bake at 375°F for 20 minutes.
4. Cook noodles.
5. Serve meatballs on noodles.

4. Scrambled Eggs with Spinach & Rice Cakes

 

A protein boost for breakfast or lunch.

Ingredients: 

Eggs
spinach 
olive oil
rice cakes

Directions:

1. Whisk eggs.
2. Heat oil in pan, add eggs.
3. Stir until half-cooked.
4. Add spinach, cook until wilted.
5. Serve with rice cakes.

 

5. Fruit & Spinach Smoothie

 

Easy way to sneak in greens

Ingredients: 

Banana 
strawberries 
spinach 
lactose-free milk.

Directions:

1. Wash and slice fruits.
2. Add all to blender with milk.
3. Blend until smooth.
4. Chill if needed.
5. Serve with a straw!

 

6. Chicken & Veggie Stir-fry with Rice Noodles

 

 

Light and colorful meal.

Ingredients: 

Chicken, 
carrots, 
zucchini, 
bell pepper, 
rice noodles, 
sesame oil.

Directions:

1. Slice chicken and veggies.
2. Cook noodles.
3. Stir-fry chicken in oil.
4. Add veggies and cook till soft.
5. Mix in noodles and serve.

7. Lean Beef & White Potato Hash

 

Hearty but IBS-friendly.

Ingredients: 

Lean ground beef, 
white potatoes, 
olive oil, 
herbs.

Directions:

1. Dice potatoes and boil till soft.
2. Cook beef in pan till browned.
3. Add potatoes and herbs.
4. Sauté for 5–7 minutes.
5. Serve warm.

8. Pork Tenderloin & Baked White Potato

 

Mild and satisfying.

Ingredients: 

Pork tenderloin, 
white potatoes, 
olive oil, 
salt.

Directions:

1. Season pork with salt.
2. Bake pork and potatoes at 375°F.
3. Flip halfway through (about 25 min total).
4. Slice pork when cooked.
5. Serve with potatoes.

9. Tuna Salad on Rice Cakes

 

 

Easy protein-packed snack.

Ingredients: 

Canned tuna
mayo 
cucumber
rice cakes

Directions:

1. Mix tuna with mayo and chopped cucumber.
2. Spoon onto rice cakes.
3. Serve open-faced.
4. Enjoy as lunch or snack.

10. Avocado Rice Cakes

 

 

Healthy fats for tiny tummies.

Ingredients: 

Ripe avocado
rice cakes
salt

Directions:

1. Mash avocado.
2. Spread on rice cakes.
3. Sprinkle with salt.
4. Slice into quarters for easier bites.
5. Serve fresh.

 

11. Chicken & Veggie Skewers with White Rice

 

 

Fun to eat and easy to digest.

Ingredients: 

Chicken 
zucchini
red bell pepper 
rice 
olive oil

Directions:

1. Cut chicken and veggies into chunks.
2. Thread onto skewers.
3. Brush with oil, bake or grill 15–20 min.
4. Cook white rice.
5. Serve together.

12. Fruit & Rice Flakes

 

A breakfast bowl with crunch.

Ingredients:
 
Rice flakes
banana
strawberries 
lactose-free milk

Directions:

1. Pour rice flakes into a bowl.
2. Slice fruit and add on top.
3. Pour over milk.
4. Let sit for 1–2 min.
5. Serve with spoon.

13. Turkey Lettuce Wraps

 

 

Crunchy, fun, and IBS-friendly.

Ingredients: 

Ground turkey, 
lettuce leaves, 
carrots, 
cucumber, 
olive oil.

Directions:

1. Cook turkey in oil.
2. Chop veggies.
3. Place meat in lettuce leaves.
4. Top with veggies.
5. Wrap and enjoy.

 

14. Baked Chicken Nuggets & Sweet Potato Fries

 

 

Kid-favorite made tummy-safe.

Ingredients: 

Chicken breast, 
gluten-free breadcrumbs, 
sweet potato, 
olive oil.

Directions:

1. Cut chicken into nuggets.
2. Coat in breadcrumbs.
3. Bake at 375°F for 20 min.
4. Slice sweet potato into fries, bake.
5. Serve together.

15. Baked White Fish with White Rice

 

 

Gentle protein and carbs combo.

Ingredients:
 
White fish
rice
olive oil
salt

Directions:

1. Place fish in baking dish.
2. Drizzle with oil and sprinkle salt.
3. Bake 15–20 min at 375°F.
4. Cook white rice.
5. Serve warm.

16. Chicken & Veggie Lettuce Cups

 

Fun, fork-free meal.

Ingredients: 

Cooked chicken, 
zucchini, 
carrots, 
lettuce leaves, 
olive oil.

Directions:

1. Chop chicken and sauté with veggies.
2. Spoon mix into lettuce leaves.
3. Drizzle with olive oil.
4. Fold and serve.
5. Add side of rice if needed.

 

17. Clear Broth Chicken & Rice Noodle Soup

 

Comfort in a bowl.

Ingredients: 

Chicken breast
clear broth
rice noodles
carrots
spinach

Directions:

1. Boil chicken in broth until cooked.
2. Remove, shred chicken.
3. Add noodles, carrots, spinach to broth.
4. Cook until soft.
5. Add chicken back and serve.

 

18. Hard-Boiled Eggs & Rice Cakes

 

Great for lunchboxes or snacks.

Ingredients: 

Eggs
rice cakes 
salt

Directions:

1. Boil eggs for 10 minutes.
2. Cool and peel.
3. Slice eggs.
4. Place on rice cakes.
5. Sprinkle with salt.

19. Rice Noodle Salad with Veggies

 

 

Cool and refreshing.

Ingredients: 

Rice noodles 
cucumber
carrots 
sesame oil 
lemon juice

Directions:

1. Cook noodles and cool.
2. Slice veggies thin.
3. Mix noodles and veggies.
4. Drizzle with sesame oil and lemon.
5. Toss and serve cold.

20. Veggie & Tofu Scramble with White Rice

 

 

Plant-based and protein-packed.

Ingredients: 

Firm tofu
zucchini 
carrots
spinach 
rice

Directions:

1. Crumble tofu in a pan.
2. Add oil and sauté.
3. Add chopped veggies.
4. Cook until soft.
5. Serve over white rice.

Conclusion

Feeding a child with IBS doesn’t have to mean bland or boring meals. These 20 recipes balance nutrition, taste, and gut-friendliness — giving your little explorer the energy they need without the discomfort.

Let them help with meal prep to build confidence and interest in food. Bookmark this post, or share it with a fellow parent navigating the same journey — because a happy tummy means a happy kid!