Cooking for the Sensitive Gut

Can I eat meat?

If you like to eat meat, you might wonder if you can, if you have a sensitive gut or IBS type symptoms. Pure meat like chicken, beef and lamb is high in protein and does not contain carbohydrates. It is therefore fine to eat but there are caveats.

So many recipes with meat include high FODMAP foods such as onions which need to be restricted if you have a sensitive gut. So check the list of vegetables here to find out which ones you can use in recipes containing meat. Also many meats like lamb and beef can be high in fat which can cause pain and diarrhoea in some people.

Eating a small amount of meat (70g per day) is not linked to any health risk. In fact small portions of meat contain useful amounts of protein, iron and other micronutrients.

The recipe below is a lovely mix of gut friendly ingredients. If you can’t find pastrami, ham would be a great substitute. If you are particularly sensitive to lactose you could leave it out of the recipe or substitute with a lactose free yogurt.

Potato and pastrami salad with dill and mustard

This salad can be made the night before and assembled in the morning. The combination of pastrami, potato and dill and a little mustard is wonderful and very sustaining. The salad ingredients and herbs should all feel very soothing.

Serves 4


  • 400g new potatoes, rinsed
  • 2 large free range eggs
  • 1 tbsp wholegrain mustard
  • 1 tbsp plain, low fat yogurt
  • 1 tbsp mayonnaise
  • salt and pepper to taste
  • 1 tbsp chives, finely chopped
  • 150g thinly sliced pastrami or ham
  • 8 pickled gherkins (optional)
  • 2 tbsp dill leaves, finely chopped


Boil the potatoes in a pan. They will need between 10 and 15 minutes to cook depending on their size. Place the eggs in the same cooking water and boil for 8 minutes.  When the potatoes are cooked remove from the heat and rinse both the potatoes and eggs in cold water and then drain.  Cut the potatoes onto quarters when they are cool enough to handle. Peel the eggs, roughly chop and set on one side.

Mix the mustard with the yogurt and mayonnaise and season to taste. Place the potatoes in a bowl and mix with the yogurt, mustard and mayonnaise. Add the chopped chives, pastrami, pickled gherkins (if using) and dill.  Pack up one quarter of this salad in an insulated lunch box to keep cool until lunchtime.


One tablespoon (20g) of gherkins is low in fermentable carbohydrates and will be tolerated by most people.

If you would like more information about IBS and how to manage your sensitive gut please follow this link to the IBS Network.

IBSLogowithstrap March 2011

This entry was written by Joan Ransley and published on August 30, 2014 at 6:14 pm. It’s filed under Lunch, Snack and tagged , , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

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