With lots of plant-based ingredients and no meat, this salmon chowder fits perfectly into an anti-inflammatory diet. Omega-3 fatty acids, which are plentiful in salmon and other fish, can help reduce inflammation, preventing flare-ups of IBS. This hearty soup is also full of soft chunks of vitamin-rich boiled vegetables that are easy for your digestive system to break down, as well as lots of liquid to keep your body well hydrated, which is important for fighting flares. 

1 Tbsp. canola oil
½ cup chopped carrot
½ cup chopped celery (optional)
4 cups reduced-sodium chicken broth 
1½ cups water
1 12-ounce skinned salmon fillet

2½ cups frozen cauliflower florets, thawed and chopped into coarse pieces (optional)
3 tablespoons chopped fresh chives or scallions (if you don’t have any handy, you can substitute ½ teaspoon onion powder)
1 cup instant mashed potato flakes, or 2 cups leftover mashed potatoes
¼ cup chopped fresh dill (or ½ to 1 teaspoon dried), or 2 teaspoons dried tarragon

1 Tbsp. Dijon mustard (optional)
¼ tsp salt
Freshly ground pepper to taste (optional)

1. Heat oil over medium heat in a large saucepan.
2. Add carrot and celery (if desired); cook, stirring frequently, until the vegetables start to brown, approximately 3-4 minutes.
3. Add broth, water, salmon, cauliflower (if desired) and chives or scallions; simmer.
4. Cover and cook on a gentle simmer, until the salmon is just cooked through, approximately 5-8 minutes.
5. Remove the salmon to a cutting board and use a fork to flake it into bite-size pieces.
6. Mix in potato flakes (or leftover mashed potatoes), green herbs, and mustard (if desired) until well blended; return to a simmer.
7. Add the salmon and reheat.
8. Season with salt and pepper (if desired).