This is a super-easy IBS recipe you can make in a few minutes. The turmeric and pepper add that little extra spice that livens up the avocado and pasta. And it’s healthy, too. In fact, every ingredient does more for you than just taste good. I’ll explain why below the recipe.

ibs-pasta-recipeIngredients (for one person):

Rice pasta – about 1 ½ - 2 cups fusilli spirals
½ avocado
½ teaspoon olive oil or flax oil
¼ teaspoon turmeric powder
Pinch of black pepper
Sea salt to taste

Boil rice pasta according to package directions, using lots of water so it doesn’t get gummy. This usually takes about 10 minutes.

While the pasta is cooking, the next step is to...

...pour the olive oil into a bowl large enough to hold the cooked pasta. Stir in the turmeric and the black pepper, making sure the turmeric is well blended into the olive oil. If your system can handle more oil than this, you can up the amount you use to between 1 teaspoon and 1 tablespoon. You can also add a few shakes of cumin (1/4 teaspoon) if you like that flavour. It goes well with turmeric.

Cut the avocado into bite-sized pieces or, if you want to make this look like the photo, into slices.

When the pasta is cooked, drain it with a strainer, then pour a little cold water over it to keep it from sticking together. Shake off excess water.

Toss the pasta in the turmeric and olive oil mixture until it’s well-coated. Sprinkle with sea salt to taste, and either mix in the avocado pieces or arrange the slices on the top.

If you’re making this for others who don’t have IBS, put dishes of olives, walnut pieces, and cayenne pepper flakes on the table for them to add in to their pasta. And a salad.

Since this is an IBS recipe containing soluble fiber, you may be able to eat the salad (insoluble fiber) AFTER you have eaten the pasta. But if you’re in a sensitive state, don’t take a chance.

Why rice pasta and avocado?

Both are soluble fiber foods. Soluble fibre absorbs water and bulks up in your intestines where it relieves both constipation and diarrhea. So this recipe should be easy on your digestion. Avocadoes also contain vitamin A, calcium, magnesium, potassium and even a little bit of protein.

Why turmeric?

Like ginger, turmeric has long been used as an aid to digestion. Indian Food Forever says that a mixture of turmeric, ginger, black pepper and cardamom will not only help you to digest better, it will eliminate flatulence. Turmeric also helps to curb stomach acidity.

Turmeric is an antioxidant and one of the most powerful natural anti-inflammatories that we know about. Why is this good? According to Dr. David Servan-Schreiber, inflammation can stimulate the growth of cancer cells. But both turmeric and ginger block that. (Okay, I know cancer and IBS aren’t related, but you want to be as healthy as possible, right?)

Inflammation is a factor in many chronic health problems like arthritis, obesity, high blood pressure, diabetes, depression, and a raft of others, so the less you have of it, the better you’ll feel.

Why pepper and oil?

Dr. Servan-Schreiber says that black pepper activates the turmeric and allows your body to absorb it 2,000 times better! (Yep, that’s two thousand, not a typo.) Besides the pepper, dissolving the turmeric powder in a little oil helps, too.

Why sea salt?

I love salt, but I don’t like all the additives in regular table salt that apparently keep it from clumping together. One iodized salt I looked at even contains sugar! How weird is that?

Sea salt, on the other hand, contains minerals which are something your body can use for your benefit.

I hope you enjoy this IBS recipe! By the way, there's more great information about food and IBS in our special report "Unlocking the Mystery of IBS." Along with that you'll get insider details about the top 5 triggers of IBS... including the one thing nobody has told you that is likely keeping you from getting better - and how to deal with it to resolve your symptoms. Simply put your email address in the box on the right for instant access to this special IBS information.

We'd love to hear more about your experience with eating for IBS. Leave a comment below (your email will not show) and click on the Share button to share this article with your friends.

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People in this conversation

  • Bernadette Cullen

    Hi, do not like avocado, what else could be substituted.

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  • Hi Bernadette,
    You could try mushrooms, or cut up fennel bulbs (cooked or baked), or pieces of cooked sweet potato or winter squash. These are all soluble-fibre vegetables. If you tolerate zucchini, you could also try peeled zucchini. Or a medley of the above veggies.

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  • Sandra

    I make this smoothie for myself every day in the summer as it is full of soluable fiber and tastes delicious!

    Fill a blender with a cup of pure cold water. Add a frozen banana, 1/2 to 1 mango, 3-5 frozen strawberries, 1/2 an avacado, 1 tablespoon of Chia Seeds (I grind them first, but you don't have to),
    vanilla flavoured protein powder (rice or whey, whatever works for you)as per your brands serving size. I throw in L-Glutimine (heals lining of gut) and open all my vitamins that come in capsuls and empty in the blender. I add about 3-5 drops of stevia and 1 tablespoon of Udo's oil or olive oil (if you can tolerate it). Whip it up and add a little more water as needed. It is best cold so freeze what you can and have the water cold.

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  • Wow,Sandra, that sounds amazing! Yum! Thanks for the recipe.

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  • emil craciun

    hello K @ K,
    Tried the recepe.Not having handy a fresh avogado I replaced it with a creamy guacamole from a snack pack.It blended nicely with my rice pasta.I also use these snack packs(2oz,100 cal)to mix with hummus and a touch of salsa for a great sandwich.They are on sale at Sam's Club in packages of 16.

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  • Hi Emil,
    Thanks for your great food tips for IBS! Sounds like your ideas would make this an even faster recipe for people who need a quick meal.

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  • Victoria

    thank you for having a simple website for an old bird been off line for a long time with a 16 year just diagnosed after 3-1/2 years of hospitals and no answers, finally diagnosied with IBS. Always have ate healthy, but Whole Wheat bread????? supposed to be good, killing my son.
    My Friend and I applaud you!!!!!

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  • Karen of No IBS

    Thanks for the kind words, Victoria.

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  • Pamela

    New Zealand
    Rated 4 out of 5 stars

    Thanks Karen and Kathy.
    Great to read your blogs and have 'Unlocking the Mysteries of IBS' waiting in my inbox. I have been beside myself with what to do about the anxiety and fear of future feeling. I have had 6 months of worse to nearly OK but have not crossed the line to have a clear brain function and continue planning my future with confidence. I dont get abdominal cramps but did have the the alternate D and C for a few months. Now it is just like C in the colon area sometimes and certainly affects my brain function. I used to get bloating, Plus I did lose 3 kilos from Nov 15 due to not eating normal break and creak cakes anymore and of course my condition, perhaps lack of protein. I wonder if I was actually digesting the protein? I dont get much bloating, I am nearly 62 and been desperate to get on top of this. I have a great naturopath who uses Radionics and has never let me down. However I am on certain natural things due to adrenal exhaustion and low B12, did have low iron, not enough complete protein and so on. My questions have been well why do I have this anxiety and I can certainly tell when my lower half is not feeling good my brain just doesnt want to work. I work hard summer season and winter is quiet so income wise now is a worry but usually can find solutions. So not having the capacity to THINK CLEARLY, that in itself is frightening. I will read through the Book received and have read the triggers where self help can assist. Plus EFT - I have the notes on this and have used it many years ago. I will be happy top comment as I go and would love to read from anyone if they have just a colon issue feeling like concrete that wont budge and then relief with good wind. Also I an trying Gluten Free as I have always been intolerant really. So recipes and thinking straight for recipes is very hard. I am cooking for my Mother and take her grocery shopping while trying to work or plan winter work so collecting the best ingredients is not an easy task. Will try your digestion breakfast recipe.

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  • Karen of No IBS

    Hi Pamela,
    Anxiety has several causes that include childhood trauma that makes us hyper-vigilant and keeps the nervous system on alert all the time (and the nervous system governs the gastrointestinal system) - EFT Tapping can definitely help with this.

    Another reason for anxiety is gut flora that's out of balance. You'll find a great article on this site called How to Have Good Gut Flora and Why You Desperately Need It. Those microbes in your gut cause a LOT of problems for the brain when the toxic ones take over, so probiotics and probiotic foods such as sauerkraut are absolutely necessary.

    A third reason for anxiety is toxic chemicals in your indoor environment. You'll find more info about this in various articles on this site - there's an article list on the Home page.

    Has your naturopath checked you for food sensitivities? Gluten and dairy are especially hard on people with IBS and gluten causes leaky gut syndrome. Leaky gut allows toxins to leak out of the gut into the bloodstream where they cause inflammation in different parts of the body and poison the brain.

    Clearing up leaky gut and re-balancing gut flora will help you to think more clearly.

    Hope that helps!

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