Whether you have sensitivities to things like dairy or gluten, or you just have a generally sensitive stomach that doesn’t handle spice well, finding meals that won’t upset your gut can be tough. Even something as comforting as a bowl of soup ends up being loaded with milk and spice, making it virtually unattainable. The best way to cook for your stomach sensitivities is to introduce ingredients that are meant to improve your gut health, like turmeric and ginger, both of which have anti-inflammatory properties, and just so happen to add delicious flavor to your dishes without being overpowering.
Additionally, other foods such as mushrooms, endive, bok choy, kale, and leeks have pre and probiotic properties, giving you far more options for a nutritious and delicious dinner that won’t throw your stomach out of whack. From salads and casseroles to comforting soups and even a homemade version of a takeout favorite, give you and your stomach something soothing and delicious with our guide to 15 dinner recipes for sensitive stomachs.
Belgian Endive Salad with Apples and Goat Cheese
Endive is a great salad ingredient for a host of reasons, but what we love the most is that it’s a prebiotic, meaning it supports a healthy and diverse microbiome. Top it with crumbled goat cheese and crisp apple and you’ve got a salad that doesn’t seem healthy, but really is.
15 minutes 343 calories Easy
15 Minute Garlic Shrimp in Lemon Butter Sauce
While most gut-friendly ingredients tend to be plants, shrimp has its own prebiotic properties that support your digestive health too. Plus, they taste delicious with a bit of lemon juice and garlic.
15 minutes 120 calories Easy
Slow Cooker Bone Broth
Bone broth is full of healthy protein and collagen, making it a light and satisfying meal for nights when your stomach isn’t up for something complex.
18h 00m 50 calories Easy
Quinoa and Tabbouleh Salad
Sometimes the best dish for a sensitive stomach is something heavy in whole grains. The fresh herbs give this salad some necessary zing, and the endive leaves provide delightful crunch as well as some of its own prebiotic properties.
20 minutes 180 calories Easy
Mushroom and Leek Soup
Leeks and mushrooms are both prebiotic vegetables, making this soup ideal for the heath of your digestive system.
35 minutes 255 calories Easy
Tummy Healing Soup for One
This soup is packed with all the tummy-friendly ingredients you can think of, including turmeric and ginger which are both anti-inflammatory superfoods, and gluten-free pasta for a comforting addition.
7 minutes 150 calories Easy
Gut Healing and Immune Boosting Soup
Every element of this soup brings something soothing and gut-friendly to the table, including bok choy, celery, kale, garlic, ginger, and cilantro, among many others.
15 minutes 180 calories Easy
Gut-Healing Butternut Squash Soup
For a quick and easy dinner that will soothe your sensitive stomach, this creamy, warming soup is a no brainer.
35 minutes 210 calories Easy
Healthy Sesame Chicken
Sometimes takeout is the easiest option for dinner, but if you have a sensitive stomach all the added oil in that greasy takeout will do a number on you. Instead, make this healthy version at home with a side of steamed rice for a delicious meal you and your tummy will feel good about.
25 minutes 690 calories Easy
Easy to throw together and entirely customizable, this lentil salad is a nutritional powerhouse that won’t throw your stomach out of whack after an oversized portion.
20 minutes 215 calories Easy
Skinny Chicken and Rice Casserole
This casserole is free of any creamy soup so it’s easy to throw together when you want something simple for dinner and don’t have a ton of time to devote to a soup.
30 minutes 250 calories Easy
Black Eyed Peas Vegan Curry
In addition to the ginger and garlic in this recipe, there’s plenty of nutrient-dense vegetables here that make this curry good for your body and your health.
1h 00m 200 calories Easy
White Turkey Chili
Leaner and milder than a Texas-style chili, this white turkey chili omits tomatoes which can irritate a sensitive stomach.
40 minutes 100 calories Easy
This colorful and flavorful dish is gluten-free, vegan, paleo, and packed with nutritious veggies that will fill you up without upsetting your stomach.
1h 20m 110 calories Easy
Vegan Turmeric Quinoa Power Bowls
Packed with plenty of good-for-you ingredients, the combination of turmeric, quinoa, and fresh kale makes this a seriously powerful bowl of food you’ll want to eat every night.
30 minutes 385 calories Easy