IBS Diet for Vegans: Easy Recipes to Try

If you deal with IBS symptoms or other digestive issues, Ri Turner's vegan recipes may be worth a try!

An IBS diet for vegans doesn’t mean you have to miss out on eating all the delicious-looking plant-based treats.

On this episode of LIVEKINDLY With Me, Ri Turner shares her journey living with IBS, also known as irritable bowel syndrome. Plus, she shares a few of her favorite vegan recipes.

“I was diagnosed with IBS about seven years ago,” Turner explains. “I’ve had this condition all of my life, but like I said, up until seven years ago I didn’t know what it was. I didn’t know what was wrong with me”

It’s just so mindblowing to me how a simple lifestyle change can improve my digestive system, my health, and just my overall wellbeing.

Before she went vegan, Turner says her diet was incredibly restrictive. “There were so many trigger foods, such as broccoli, cauliflower, tomato-based foods,” she says. “But once I did get the diagnosis, I actually cut out dairy. That was a huge relief for me.”

Turner did some more research and decided to go completely vegan. “Since being vegan, my digestive system has completely improved like so, so much,” she adds. “I can honestly say this is the best decision that I’ve ever made personally. It’s just so mindblowing to me how a simple lifestyle change can improve my digestive system, my health, and just my overall wellbeing.”

IBS Diet for Vegans

So, what does Turner eat? She shares two of her go-to vegan recipes. “They’re very, very good for digestion,” she explains.

“I like to start my day off with either a juice or a smoothie,” she says about her morning routine. Her first recipe, a strawberry “mylkshake,” features hemp milk, vegan collagen, hemp seeds, dates, vanilla extract, coconut butter, frozen strawberries and banana, and pitaya. “If you want a creamy smoothie, use frozen fruit,” she says.

IBS Diet for Vegans: Easy Recipes to Try
Ri’s strawberry milkshake features vegan collagen. | Ri Turner/LIVEKINDLY

Strawberry Mylkshake

5 mins to prep
2 mins to cook
Vegan

Ingredients

Preparation

  1. 1
    Place ingredients in a blender starting with milk, followed by the dates, hemp seeds, coconut butter, pitaya powder, vanilla extract, frozen strawberries, and frozen banana.
  2. 2
    Blend ingredients together on highest blend mode for about 30-60 seconds or until everything is blended together smoothly. Depending on the blender you have, more milk may be required. Add more if necessary.

Her second recipe is a Buddha bowl. “I usually just make this using the ingredients that I have at my home,” she explains. “I love these bowls because they allow me to get a lot of veggies in, a lot of variety of vegetables and grains and stuff like that.”

Her Buddha bowl recipes feature potato rounds seasoned with grapeseed oil, garlic salt, smoked paprika, black pepper. She adds barbecue chickpeas, radish, mixed greens, yellow pepper, and avocado.

IBS Diet for Vegans: Easy Recipes to Try
Ri’s second vegan recipe is a flavor-packed Buddha bowl. | Ri Turner/LIVEKINDLY

BBQ Chickpea Bowl

10 mins to prep
25 mins to cook
Vegan

Ingredients

Potato Rounds:

  • 2 medium potatoes
  • 1 tablespoon of grapeseed oil
  • 1 teaspoon of garlic salt
  • 1 teaspoon of onion powder
  • 1 teaspoon of smoked paprika

BBQ Chickpeas:

  • 1 15 ounce can of chickpeas
  • 2 tablespoons of vegan/organic barbecue sauce

For chickpea bowl:

  • 3 cups mixed greens
  • 3 tablespoons of sauerkraut 
  • 2 cups of instant brown rice, cooked 
  • 1 ripe avocado 
  • 1 large radish, thinly sliced
  • 1/4 cup alfalfa sprouts
  • 1/2 yellow pepper

Preparation

  1. 1
    Preheat the oven to 450 degrees Fahrenheit.
  2. 2
    While the oven is preheating, cut potatoes into 1-inch thick rounds.
  3. 3
    Potato rounds: Place potato rounds on a pan lined with parchment paper.
  4. 4
    Drizzle grapeseed oil on the potatoes, followed by the garlic salt, onion powder, and smoked paprika.
  5. 5
    Bake in the oven (on bottom rack) for 20 minutes, flipping halfway through.
  6. 6
    Once finished, add more spices to taste.
  7. 7
    BBQ Chickpeas: With oven on 450 degrees Fahrenheit, add rinsed and drained chickpeas to a pan lined with parchment paper.
  8. 8
    Add the barbecue sauce and mix with chickpeas.
  9. 9
    Add to the oven (on top rack) and bake for 15 minutes, tossing chickpeas occasionally.
  10. 10
    Once finished, add more barbecue sauce if desired (optional).
  11. 11
    For the chickpea bowl: Add the mixed greens, sauerkraut, cooked brown rice, avocado, radish, alfalfa sprouts, and yellow pepper to two bowls.
  12. 12
    Top them off with the barbecue chickpeas and potato rounds, and enjoy.

Note: When making lifestyle changes such as undertaking a plant-based diet, please consult with a physician, dietitian, or nutritionist before embarking on any food program. Depending on where you are in your journey with IBS, consider implementing new foods gradually and work together with a wellness practitioner.