Two of the biggest struggles IBD patients face with meal planning?
- Eating enough plants (especially for those on a low-fiber diet)
- Making food taste good while managing dietary restrictions
Sauces and condiments offer a simple solution to both challenges.
Not only do they add flavor, but they’re an easy way to sneak in a variety of plants—like vegetables, herbs, nuts, and seeds—in a gentle, easy-to-digest form.
Plus, for patients who need extra calories, sauces and condiments can help without adding bulk to their meals.
Hummus and guacamole are fan favorites, but there are so many other “flavor bombs” that can turn a boring meal into a great one.
Store-bought products work in a pinch, but they’re often packed with preservatives, additives, and unnecessary sugars.
So, here are five simple, nourishing sauce and condiment recipes you can recommend to patients (or use yourself!).
They’re easy to whip up, low-roughage thanks to their pureed form, and make meals something to look forward to.
Classic Pesto
Why it’s great: Pesto is super versatile and a great way to incorporate fresh herbs, leafy greens, nuts and seeds in a smooth, easy-to-digest form. Since everything is blended, it’s low in roughage—if someone can tolerate the texture of almond butter, they’ll likely tolerate the nuts and seeds in pesto as well. For a dairy-free version, swap Parmesan for nutritional yeast or leave it out altogether.
Basic Recipe:
- 2 cups fresh basil (or a mix of basil, spinach, arugula, or parsley)
- ¼ cup nuts or seeds (pine nuts, walnuts, or sunflower seeds work well), toasted
- 1–2 cloves garlic (or roasted garlic for a milder flavor), optional (personally, I leave it out)
- 1/3 to 1/2 cup extra virgin olive oil
- ¼ cup Parmesan (or nutritional yeast for dairy-free)
- Salt and lemon juice to taste
Combine herbs/greens, nuts/seeds and garlic (if using) in a food processor and process until very finely minced. With the machine running, slowly drizzle in oil (start with ⅓ cup) and process until smooth. Add cheese or nutritional yeast (if using) and process until combined. Storage tip: Freeze for future use. Use on pasta, fish, soup, roasted veggies, or sandwiches.
Bonus: Cold pasta with pesto makes a quick, portable lunch, and if you use sunflower or pumpkin seeds instead of nuts, it’s perfect for nut-free environments. My little one frequently packs this for school lunch.
Tahini Lemon Sauce
Why it’s great: Tahini, a creamy sesame paste popular in Middle Eastern cuisine, is flavorful, low-roughage and a terrific source of healthy fats and calcium. Bonus: It’s nut-free, so it’s a great option for little ones’ lunches in nut-free environments.
Basic Recipe (from Chef Yotam Ottolenghi) :
- ¼ cup tahini
- 1 1/2 tbsp lemon juice
- 1 small garlic clove, crushed
- 3 tbsp water + 1 tsp as needed to thin out sauce
- Pinch of salt
Combine all the ingredients except the water in a bowl and whisk to combine. Slowly add the water while whisking until the mixture is smooth and pourable. Taste for seasoning and adjust if necessary. Set aside at room temperature if using soon, or refrigerate in a sealed container if making ahead. Tahini Sauce keeps in the refrigerator for up to 5 days.
Roasted Red Pepper Sauce
Why it’s great: This sauce is a delicious way to enjoy roasted vegetables in a blended, easy-to-digest form. Plus, red peppers are packed with key nutrients, including vitamin C, which many people with IBD may be low in. This is a simple base recipe, but you can explore more flavorful variations like Muhammara, a rich, roasted red pepper dip popular in Middle Eastern cuisine.
Basic Recipe:
- 1 16-oz jar roasted red peppers (or roast your own)
- 2 tbsp olive oil
- 1 clove garlic, optional
- ¼ cup plain yogurt (regular or lactose-free) or silken tofu (for creaminess)
- Salt & smoked paprika to taste
In a food processor or blender, blend everything until smooth and season to taste. Enjoy over pasta (regular or gluten-free), grilled chicken, or as a dip.
Avocado-Lime Crema
Why it’s great: This dip is a great alternative to guacamole for those who avoid jalapeños, onions, and garlic. While mashed avocado with lime and salt works as a simple substitute, this version adds yogurt for extra creaminess, calcium, and protein.
Basic Recipe:
- 1 ripe avocado
- ¼ cup Greek yogurt (or dairy-free yogurt)
- 2 tbsp lime juice
- Salt to taste
Blend until creamy and use on tacos, roasted vegetables, or as a dip.
Chimichurri Sauce
Why it’s great: Traditional chimichurri is packed with flavor but often includes onions and jalapenos, which can be tough for those with IBD or other GI issues, such as IBS. This version skips the onions and garlic, but people can add them back if they’d like. Since it’s blended, it’s a low-roughage way to add flavorful and nutritious herbs to a meal.
Basic Recipe (adapted from Fun Without FODMAPs):
- 1 bunch (about 1 cup packed) fresh Italian parsley (mix with cilantro if desired)
- 2 tablespoons fresh oregano leaves, optional
- ⅓ cup garlic-infused olive oil (or use regular olive oil and add a garlic clove if desired)
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar or lemon juice
- ½ teaspoon salt (or to taste)
- Freshly cracked black pepper, to taste
Place parsley, oregano, olive oil, and lemon/vinegar in a blender. Pulse or blend to desired consistency, scraping down sides of stopped blender as needed. Add salt and pepper, to taste. Serve immediately or store for later use. Refrigerate in an airtight container for up to three days. Freeze for up to 1 month.
Use on tacos, roasted vegetables, baked potatoes, grilled chicken or fish, or as a spread on sandwiches.
