15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (2024)

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (1)

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.

Contents

  • Belgian Endive Salad with Apples and Goat Cheese
  • 15 Minute Garlic Shrimp in Lemon Butter Sauce
  • Slow Cooker Bone Broth
  • Quinoa and Tabbouleh Salad
  • Mushroom and Leek Soup
  • Tummy Healing Soup for One
  • Gut Healing and Immune Boosting Soup
  • Gut-Healing Butternut Squash Soup
  • Healthy Sesame Chicken
  • Lentil Salad
  • Skinny Chicken and Rice Casserole
  • Black Eyed Peas Vegan Curry
  • White Turkey Chili
  • Ratatouille
  • Vegan Turmeric Quinoa Power Bowls

Belgian Endive Salad with Apples and Goat Cheese

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (2)

Credit: www.rhubarbarians.com

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 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (3) 15 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (4) 343 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (5) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (6) Healthy

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15 Minute Garlic Shrimp in Lemon Butter Sauce

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Credit: littlespicejar.com

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 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (8) 15 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (9) 120 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (10) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (11) Healthy

Visit the page to learn more: 15 Minute Garlic Shrimp in Lemon Butter Sauce.

Slow Cooker Bone Broth

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Credit: www.platingsandparings.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (13) 18h 00m 15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (14) 50 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (15) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (16) Healthy

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Quinoa and Tabbouleh Salad

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Credit: www.chefdehome.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (18) 20 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (19) 180 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (20) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (21) Healthy

Visit the page to learn more: Quinoa and Tabbouleh Salad.

Mushroom and Leek Soup

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Credit: www.girlgonegourmet.com

Leeks and mushrooms are both prebiotic vegetables, making this soup ideal for the heath of your digestive system.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (23) 35 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (24) 255 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (25) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (26) Healthy

Visit the page to learn more: Mushroom and Leek Soup.

Tummy Healing Soup for One

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Credit: strengthandsunshine.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (28) 7 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (29) 150 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (30) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (31) Healthy

Visit the page to learn more: Tummy Healing Soup for One.

Gut Healing and Immune Boosting Soup

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Credit: sweetnsassyeats.com

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 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (33) 15 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (34) 180 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (35) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (36) Healthy

Visit the page to learn more: Gut Healing and Immune Boosting Soup.

Gut-Healing Butternut Squash Soup

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (37)

Credit: nourishwithkristine.com

For a quick and easy dinner that will soothe your sensitive stomach, this creamy, warming soup is a no brainer.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (38) 35 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (39) 210 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (40) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (41) Healthy

Visit the page to learn more: Gut-Healing Butternut Squash Soup.

Healthy Sesame Chicken

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Credit: thecleaneatingcouple.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (43) 25 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (44) 690 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (45) Easy

Visit the page to learn more: Healthy Sesame Chicken.

Lentil Salad

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (46)

Credit: detoxinista.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (47) 20 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (48) 215 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (49) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (50) Healthy

Visit the page to learn more: Lentil Salad.

Skinny Chicken and Rice Casserole

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Credit: www.yummyhealthyeasy.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (52) 30 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (53) 250 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (54) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (55) Healthy

Visit the page to learn more: Skinny Chicken and Rice Casserole.

Black Eyed Peas Vegan Curry

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Credit: bohemianvegankitchen.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (57) 1h 00m 15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (58) 200 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (59) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (60) Healthy

Visit the page to learn more: Black Eyed Peas Vegan Curry.

White Turkey Chili

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Credit: insearchofyummyness.com

Leaner and milder than a Texas-style chili, this white turkey chili omits tomatoes which can irritate a sensitive stomach.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (62) 40 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (63) 100 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (64) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (65) Healthy

Visit the page to learn more: White Turkey Chili.

Ratatouille

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (66)

Credit: acleanbake.com

This colorful and flavorful dish is gluten-free, vegan, paleo, and packed with nutritious veggies that will fill you up without upsetting your stomach.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (67) 1h 20m 15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (68) 110 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (69) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (70) Healthy

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Vegan Turmeric Quinoa Power Bowls

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Credit: www.jaroflemons.com

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.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (72) 30 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (73) 385 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (74) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (75) Healthy

Visit the page to learn more: Vegan Turmeric Quinoa Power Bowls.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (2024)

FAQs

Are scrambled eggs good for sensitive stomachs? ›

Boiled, poached, or scrambled eggs are easy to prepare, eat, and digest. They are suitable for people who are recovering from a stomach virus or nausea. The white contains less fat and is easier to digest, but many people with digestive problems can also tolerate the yolk.

What foods won't irritate your stomach? ›

Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help you recover from an upset stomach. It's best to avoid foods and drinks that are difficult to digest and may worsen GI symptoms.

What is easy on the stomach for dinner? ›

Getting a bit of protein is important, even when you're feeling icky, but reach for things like chicken or fish, which are easier to digest and prepared plainly compared to fattier red meat. "Unseasoned proteins can be a good addition to your plain white rice or a baked sweet potato," Stamm says.

Is pasta OK for upset stomach? ›

Pasta, white rice, and cereals such as cream of wheat, farina, oatmeal, and cornflakes are OK. You may also try pancakes and waffles made with white flour, and cornbread. But don't add too much honey or syrup.

Is peanut butter good for an upset stomach? ›

Peanut butter may also help to relieve symptoms of digestive distress, such as bloating, gas, and abdominal discomfort. This is because peanut butter contains healthy fats, which can help to lubricate the digestive tract and improve the movement of food through the intestines.

What kills stomach virus? ›

There's often no specific medical treatment for viral gastroenteritis. Antibiotics aren't effective against viruses. Treatment first involves self-care measures, such as staying hydrated.

Why can I eat hard boiled eggs but not scrambled? ›

Most people are more allergic to the egg white than the yolk as it contains more protein. Heating can destroy the allergic protein in the egg white. For this reason some people can eat hard-boiled egg or other food with cooked eggs and not get symptoms.

What is the easiest meat to digest? ›

Chicken is a great choice if you're on the lookout for easy to digest foods. It's a lean meat that has less fat and cholesterol than pork or beef, which means it's much easier on the stomach.

What veggies are easiest to digest? ›

2. Cooked vegetables. Vegetables that are cooked and soft, such as carrots, zucchini and spinach, are easier to digest than raw vegetables.

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