IBS-Friendly One Pot Risoni Bolognese

Yes, we get it. When searching for “IBS-friendly recipes”, you’re usually met with a long list of foods to avoid. Gluten-free. Dairy-free. Low FODMAP everything. And while elimination diets can be helpful for some (with the right support), they’re not the only way to manage IBS symptoms.


So if you’re looking for an IBS-friendly dinner that doesn’t just cut foods out, this One Pot Risoni Bolognese is a great place to start. We’ve adapted this one from Recipe Tin Eats by boosting the fibre and veg content in a way that’s intentional and digestive-friendly.


To do this we used a gentle fibre strategy known as “fibre particle size modification”. Instead of removing vegetables or fibre altogether, we “soften” the fibre with different cooking and prepping techniques. This helps make the fibre easier to tolerate and can reduce bloating, pain and other gut symptoms. The result: a comforting, IBS-friendly pasta recipe that still includes vegetables, fibre and flavour. Just without rough, hard-to-digest textures that can irritate sensitive guts.


Now to be clear, some people may still benefit from exploring a dietitian-guided elimination diet down the track. But if symptoms can be eased with a gentler approach to fibre, sans restriction, why not start there?


So here’s to enjoying bolognese, pasta and mealtimes again, even if you have IBS.

IBS-Friendly One Pot Risoni Bolognese

Ingredients:

Serves 4 to 5

One pot IBS-friendly risoni bolognese using gentle fibre cooking techniques

  • 3 tbsp extra virgin olive oil

  • 500g extra lean beef mince

  • 2 cloves garlic

  • 2 medium brown onions, finely diced

  • 3 carrots, finely diced

  • 3 celery stalks, finely diced

  • 3 zucchinis, finely diced

  • 2 x 400g tins crushed tomatoes

  • 1 tbsp Worcestershire sauce

  • 2 tbsp dried italian herbs (or any mix of dried oregano, thyme, parsley, basil)

  • 2 beef stock cubes, salt reduced

  • Salt and pepper, to taste

  • 4 cups boiling water

  • 1.5 cups dried risoni (also called orzo)

  • 2-3 big handfuls baby spinach, finely chopped/sliced

To serve (optional):

  • 1-2 cups fresh basil leaves or finely chopped parsley

  • Parmesan cheese, finely grated


Why this is recipe is ibs-friendly

This recipe supports IBS by focusing on how fibre is prepared, not what foods are eliminated. Finely chopping and cooking the vegetables breaks down rough plant fibres, making them gentler on digestion. This reduces gut irritation while still eating enough fibre to support regularity and overall gut health - win win! It’s a practical example of easing IBS symptoms without relying on restrictive diets (read here about why this can make things worse), so you can say hello to still enjoying comforting meals but with less bloating, discomfort and stress around food.


Method:

  1. Heat 1 tbsp extra virgin olive oil in an extra large pan, baking dish or pot on high heat.

  2. Add the 1 tbsp oil and saute the onion and garlic for 2 minutes. Add the beef mince and cook until browned, breaking it up as you go.

  3. Add the carrot, celery and final 1 tbsp oil and cook for a further 2 minutes.

  4. Add the zucchini and cook for a further 2 minutes.

  5. Add the remaining ingredients, except the risoni and bring to a simmer

  6. Stir in the risoni. Drop the heat down to medium low.

  7. Cook for 10-15 mins, stirring frequently to ensure the risoni doesn’t stick to the pan. If the liquid evaporates too quickly, add a splash of hot water.

  8. When the risoni is cooked and the dish is thick and saucy, stir in the baby spinach until lightly wilted. Remove from heat.

  9.  Adjust seasoning as required, and stir well

  10.  Serve immediately, garnished with freshly grated parmesan, fresh basil and or fresh parsley, if desired. Enjoy!

Get personalised IBS support

If IBS symptoms are affecting your comfort, confidence or relationship with food, we have IBS-specialised Accredited Practising Dietitians who will support you with evidence-based strategies, sans unnecessary restriction.

We help you find what actually works for your gut, whether that’s gentle fibre strategies, meal adjustments or guided elimination when needed.

Book an appointment with one of our IBS-experienced dietitians and get personalised support to manage symptoms with confidence.

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Michelle Theodosi