Individually prepped meals

What I Eat in a Day with Celiac Disease & IBS

Jamie Wlodarczak

Written by: Jamie Wlodarczak

Updated: November 30th, 2022

*Disclaimer: “What I eat in a Day” with Celiac Disease and IBS was submitted by Jamie Wlodarczak, a patient with Celiac Disease and IBS. The opinions stated in this article should not replace the advice of your healthcare professional.

When I was diagnosed with Celiac Disease more than 10 years ago, I remember thinking about how I could never eat some of my favourite foods again. But as time passed, I learned how to adapt my favourites so that could still enjoy them and stay healthy.

A couple of years later, I was also diagnosed with IBS. One of the best ways to treat IBS is with a low FODMAP diet. So once again, I had to go through the process of adapting some of the foods I loved to my new way of eating. Eventually, I learned how to adapt some of my favourite old recipes, as well as new ones that I find, to be gluten free, FODMAP friendly and still full of flavour!  

There are some great products out there that help, such as gluten free flour blends, garlic and shallot infused olive oils and low FODMAP soup bases. Thanks to online shopping, they are now more accessible than ever. It does take some trial and error (trust me, I have had some disasters) but don’t be afraid to get into the kitchen and find what works for you.

It can be hard to learn a new way to eat and cook. It will get frustrating at times and, at some point, you will long for the days when it was simpler. However, if you are kind to yourself, roll with the mishaps, celebrate the successes and have fun with experimentation, you to can get back to (or start) having fun in the kitchen!

Below are a few of my favourite, recipes for breakfast, lunch and dinner that are quick, healthy and delicious to get you started.

Breakfast: Potato, Kale and Bacon Hash

Serves 1

Blanch the potatoes

You can blanch multiple servings of potatoes in advance and store in the refrigerator in order to save time in the morning

Make the hash

Serve hash with poached or fried eggs on top and enjoy!

Lunch: Easy Cobb Salad

Serves 1

To make vinaigrette combined all ingredients in a small jar and shake until combined

Combine all the salad ingredients and dress with vinaigrette to taste

Dinner – Teriyaki Salmon with Kale Rice

Serves 2

Salmon:

Kale Rice:

Toss the kale and rice together, and serve with the salmon.

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