IBS Low FODMAP Diet: Rice, Beef & Spinach Recipe

The Tummy Clinic | October 6th, 2021

4 servings / 20 minutes

Ingredients

  • 1 cup Jasmine Rice
  • 1lb Extra Lean Ground Beef
  • 4 cups Baby Spinach (packed)
  • 1 tbsp Tamari

Directions

  1. Cook the rice according to the directions on the package.
  2. Meanwhile, heat a large skillet over medium heat. Add the beef to the pan, breaking it up with a wooden spoon as it cooks. Once it is cooked through and no longer pink, drain any excess drippings from the pan.
  3. Add the spinach to the beef and stir until the spinach has wilted. Add in the tamari and stir to combine.
  4. Divide the rice between plates and top with the beef mixture. Enjoy! Keep leftovers in the fridge.

Notes

Leftovers: Refrigerate in an airtight container for up to three days.
More Flavor: Add fresh garlic or ginger to the beef with the spinach.
Additional Toppings: Hot sauce, sesame seeds, sliced green onions, and/or cilantro.
No Tamari: Use soy sauce or coconut aminos instead.
No Beef: Use ground chicken, turkey, or pork instead.
No JasmineRice: Use brown rice, quinoa, or cauliflower rice instead.

Nutrition

Amount per serving

Calories 369
Fat 11g
Saturated 4g
Trans 1g
Polyunsaturated 0g
Monounsaturated 5g
Carbs 39g
Fiber 2g
Sugar 0g
Protein 27g
Cholesterol 74mg
Sodium 350mg
Potassium 541mg
Vitamin A 2829IU
Vitamin C 8mg
Calcium 44mg
Iron 3mg
Vitamin D 3IU
Vitamin E 1mg
Vitamin K 146µg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 6mg
Vitamin B6 0.5mg
Folate 66µg
Vitamin B12 2.5µg
Phosphorous 229mg
Magnesium 48mg
Zinc 6mg
Selenium 19µg

Frequently Asked Questions

Irritable bowel syndrome (IBS) is characterized by a variety of symptoms, including cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. IBS is a chronic condition that you’ll need to manage long term. The cause is not well understood.

There is no definitive test to diagnose IBS. IBS is diagnosed after your doctor has reviewed your symptoms and occasionally ordered tests to rule out other conditions.

Visits at the Tummy Clinic are not covered by OHIP, however most extended healthcare plans cover many aspects of the care you will receive here, such as visits to Naturopathic Doctors, Dieticians, Social Workers or Psychotherapists. Check your benefits package or contact your insurance company for more information.