Sometimes, our patients just need to hear it from us:
“Yes, you can eat well with IBD and still rely on a few convenient, pre-prepared ingredients.”
I see it all the time—patients feeling like they have to cook everything from scratch because they’re afraid of what’s in their food.
A lot of that fear comes from misinformation, especially online, and it can leave people feeling paralyzed or overwhelmed.
I often recommend a Mediterranean-style or other whole-foods-based diet, complete with food lists and guidance—but even with support, execution can be tough.
For many of my patients with IBD (and honestly, anyone with a busy schedule), it’s the simple, specific tips that make all the difference.
Here are five store-bought staples I’ve been recommending lately (and using myself)—plus easy ways to turn them into satisfying meals:
1. Rotisserie Chicken
A simple shortcut packed with protein. Just shred, warm, and pair with whatever you have on hand.
Try this: Weeknight Rotisserie Chicken Tacos
Use corn tortillas, avocado, and any toppings your gut can tolerate. You can omit the slaw if needed.
2. Store-Bought Pesto
Pesto is rich in healthy fats and flavor—no need to make it from scratch. Look for varieties with minimal ingredients (Basil, olive oil, nuts or seeds, cheese if desired).
Try this: Pesto Pasta Bowl
Toss pesto with your favorite pasta or spaghetti squash. Add a fried or soft-boiled egg and roasted vegetables to round out the meal.
3. Oil-Packed Tuna
A pantry MVP that’s satisfying and full of omega-3s. Look for a high-quality tuna packed in olive oil, such as Tonnino.
Try this: Sicilian Tuna Pasta
A classic from Jamie Oliver’s 5 Ingredients cookbook—combine tuna, cherry tomatoes, parsley, and capers over pasta.
Or this: Tuna Nicoise-Inspired Sandwich
Mix tuna with olives, hard-boiled eggs, sun-dried tomatoes, parsley and Dijon mustard and serve on fresh sourdough bread.
Olive Tapenade
This briny, savory spread adds instant flavor and healthy fats.
Use it to:
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Top grilled or roasted fish (Try this: Jamie Oliver’s One-Pan Fabulous Fish)
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Spread on a sandwich or wrap
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Serve with hard-boiled eggs or on a salad
5. Canned Artichokes
Canned or jarred artichoke hearts are a great way to always have a vegetable on hand at all times.
Try this: Roasted Artichoke Hearts
Serve as an appetizer with dipping sauce or a quick-to-make side dish.
Or this: Baked Chicken with Artichokes
Toss artichokes with chicken thighs or breasts and bake with lemon and herbs
