IBS-Friendly Pulled Pork Burrito Bowl Recipe

The Tummy Clinic | January 10th, 2023

Serves: 6
Prep: 30 minutes
Cook: 7 hours

This tasty, Mexican inspired dish is one for the whole family.

Ingredients:

2kg pork shoulder, string removed
1.5 tbs paprika
1 tbs cumin
2 tsp ground coriander
2 cups brown rice, raw
1 cup red cabbage, shredded
100g feta, crumbled
250g cherry tomatoes, chopped in half
1 cup corn kernals
1/4 cup lime juice + extra lime wedges to garnish
1/2 bunch coriander (cilantro) leaves
1 small fresh Jalapeno chilli, thinly sliced (optional to garnish for extra spice if desired)

Directions:

Add all spices to a bowl and stir to combine. Rub spice mix all over pork. Place pork in a slow cooker, pour 2/3 cup of water around the pork and cook for 8hrs on low setting, or until pork is very tender. Discard skin. If using an oven, see notes below.
When pork is tender, cook brown rice according to packet instructions.
Divide rice and pork evenly across serving bowls. Top with cabbage, tomatoes, corn, feta, lime juice, coriander, and jalapeno, if using.

Hints:

If using an oven, preheat oven to 220℃. Line a roasting tin with sheets of foil big enough to fold on top of the pork. Put the pork into the hot oven for about 40 minutes until well browned, then take out and turn down the heat to 125℃. Fold the foil over the top to make a sealed parcel. Put back in the oven and cook for about 6–7 hours, until it’s soft and falling apart. Pour off the juices and reserve

Frequently Asked Questions

What to Eat When You Have IBS with Diarrhea: Tips for Relief

Managing IBS with diarrhea can be challenging, but making the right food choices can help. Here’s what works for many people with IBS:

Low FODMAP diet: This dietary approach helps reduce symptoms like diarrhea, bloating, and stomach pain. It involves removing certain foods and gradually reintroducing them to see which ones trigger your symptoms.
Easy-to-digest foods: Stick with foods like plain rice, cooked carrots, zucchini, and lean proteins (e.g., chicken, fish) to ease digestion.
Avoiding triggers: Steer clear of fatty, spicy, or fried foods, as well as dairy and caffeine. These can worsen symptoms for many people with IBS.

If you’re unsure which foods work for you, consulting with a healthcare provider can help you create a personalized meal plan.

What Causes Bloating, Gas, and Stomach Pain in IBS?

Bloating, gas, and stomach pain are common in IBS. These symptoms often result from:

Gas buildup: Undigested food or fermentation in the intestines can cause gas and bloating.
Gut motility issues: In IBS, food may move too quickly or slowly through the digestive tract, leading to discomfort.
Food sensitivities: Certain foods like high FODMAP foods can cause bloating or pain.

Managing these symptoms typically involves diet modifications, stress management, and finding the foods that work best for your body.

How to Manage IBS-Related Constipation

IBS constipation can be tough, but there are ways to improve bowel movements:

Increase soluble fiber: Foods like oats, bananas, and carrots can help soften stool.
Stay hydrated: Drinking plenty of water helps keep things moving.
Exercise regularly: Physical activity helps stimulate digestion.

If these strategies don’t work, gentle laxatives or stool softeners might be considered, but always under the guidance of a healthcare professional.

What Foods Trigger IBS Symptoms?

Certain foods can make IBS symptoms worse, including:

High FODMAP foods: These include foods like onions, garlic, certain fruits (e.g., apples, watermelon), and dairy.
Fatty foods: Rich, greasy foods often cause discomfort for those with IBS.
Caffeine and alcohol: These can irritate the digestive system and increase symptoms like diarrhea or bloating.

By tracking your food intake and symptoms, you can start to identify which foods are causing flare-ups and work toward a personalized plan.

What Causes Constant Constipation in IBS?

Constant constipation in IBS can be caused by:

Low fiber intake
Dehydration: Not drinking enough water can make stool hard and difficult to pass.
Stress: Emotional stress often affects digestion and can contribute to constipation.

If constipation persists despite lifestyle changes, consider speaking with a healthcare provider for further assessment and potential treatment options.

How to Deal with Severe Bloating in IBS?

Severe bloating can occur when:

Gas is trapped in the intestines due to difficulty digesting certain foods or fermentation.
Slow motility: In IBS, the digestive system may move food too slowly, leading to bloating.

To manage bloating, consider reducing high FODMAP foods and incorporating more digestive-friendly meals. Stress management techniques like yoga or mindfulness can also help reduce bloating by calming the nervous system.

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