IBS diet plan for beginners
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Lean ground beef
Salmon fillets
Canned tuna
Eggs
Carrots
Zucchini
Green beans
Bell peppers
Potatoes
Sweet potatoes
Spinach
Bananas
Blueberries
Strawberries
Grapes
Rice
Quinoa
Gluten-free pasta
Oats
Lactose-free milk
Cheddar cheese
Lactose-free Greek yogurt
Canned lentils
Canned black beans
Almond milk
Almonds
Chia seeds
Olive oil
Pumpkin seeds
Peanut butter
Rice cakes
Low-FODMAP bread
Diet plan overview
The IBS diet plan for beginners is perfect for those just starting out with managing their IBS. It includes simple, easy-to-digest meals that won’t overwhelm your system. This plan aims to make your journey with IBS smoother and more manageable from the get-go.
Starting with this plan can help you understand what works best for your gut. Enjoy straightforward meals that help you feel comfortable and in control.
Foods to eat
Lean Proteins: Chicken, turkey, and fish are easy to digest and help provide necessary nutrients without triggering IBS symptoms.
Low-FODMAP Vegetables: Zucchini, carrots, and bell peppers are gentle on your digestive system and versatile in meals.
Gluten-Free Grains: Rice, quinoa, and oats are good alternatives that are easy to digest.
Lactose-Free Dairy: Lactose-free milk and hard cheeses like cheddar and parmesan are easier on the gut.
Bananas and Blueberries: These fruits are low in FODMAPs and provide essential vitamins and minerals.
✅ Tip
Foods not to eat
High-FODMAP Vegetables: Avoid broccoli, cauliflower, and cabbage as they can cause bloating and discomfort.
Legumes: Beans, lentils, and chickpeas are hard to digest and can lead to gas and bloating.
Wheat-Based Products: Bread, pasta, and pastries can irritate the gut if you’re sensitive to gluten.
High-Fat Foods: Fried foods and fast food can be tough on digestion and exacerbate IBS symptoms.
Certain Fruits: Apples, pears, and cherries are high in FODMAPs and might cause digestive discomfort.
Main benefits
The IBS diet plan for beginners simplifies dietary choices to avoid overwhelming new dieters. It focuses on easy-to-digest foods that help manage symptoms with minimal fuss. This plan reduces digestive discomfort, making it easier to identify what works best for your gut. It’s a practical way to start managing IBS without diving into complex diets.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Buy in bulk for items like rice, oats, and low-FODMAP canned goods to reduce costs. Opt for seasonal vegetables, which are often cheaper and fresher. Prep meals in advance and freeze portions to avoid the temptation of expensive takeout. Use simple, versatile ingredients like eggs and potatoes for various dishes to stretch your budget further.
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Meal plan suggestion
Day 1
- Breakfast:Oats with blueberries, almond milk, and a handful of pumpkin seeds
- Lunch:Grilled chicken breast with quinoa and sautéed spinach
- Dinner:Baked salmon fillets with roasted sweet potatoes and green beans
- Snack:Lactose-free Greek yogurt with strawberries and chia seeds
- Calories🔥: 1800Fat💧: 70gCarbs🌾: 210gProtein🥩: 110g
Day 2
- Breakfast:Gluten-free toast with peanut butter and sliced bananas
- Lunch:Canned tuna salad with bell peppers and a side of rice
- Dinner:Lean ground beef stir-fry with zucchini, carrots, and rice
- Snack:Rice cakes with almond butter and grapes
- Calories🔥: 1700Fat💧: 65gCarbs🌾: 200gProtein🥩: 105g
Day 3
- Breakfast:Fortified cereal with lactose-free milk and sliced strawberries
- Lunch:Baked chicken breast with a side of gluten-free pasta and steamed spinach
- Dinner:Canned lentils with sautéed bell peppers and quinoa
- Snack:Lactose-free Greek yogurt with blueberries and a handful of almonds
- Calories🔥: 1650Fat💧: 60gCarbs🌾: 195gProtein🥩: 100g
Day 4
- Breakfast:Oats with sliced bananas and chia seeds
- Lunch:Canned black beans salad with spinach, bell peppers, and quinoa
- Dinner:Grilled salmon fillet with roasted white potatoes and green beans
- Snack:Lactose-free Greek yogurt with blueberries and pumpkin seeds
- Calories🔥: 1750Fat💧: 68gCarbs🌾: 205gProtein🥩: 107g
Day 5
- Breakfast:Gluten-free toast with almond butter and apple slices
- Lunch:Canned tuna with quinoa, carrots, and sautéed zucchini
- Dinner:Lean ground beef tacos with spinach and bell peppers
- Snack:Lactose-free Greek yogurt with strawberries and a handful of almonds
- Calories🔥: 1680Fat💧: 66gCarbs🌾: 198gProtein🥩: 104g
Day 6
- Breakfast:Fortified cereal with almond milk and blueberries
- Lunch:Grilled chicken breast salad with spinach, quinoa, and bell peppers
- Dinner:Baked salmon fillet with sweet potatoes and green beans
- Snack:Rice cakes with peanut butter and a banana
- Calories🔥: 1730Fat💧: 69gCarbs🌾: 202gProtein🥩: 108g
Day 7
- Breakfast:Oats with almond milk, strawberries, and chia seeds
- Lunch:Canned lentil soup with gluten-free bread
- Dinner:Lean ground beef stir-fry with zucchini, carrots, and rice
- Snack:Lactose-free Greek yogurt with blueberries and a handful of pumpkin seeds
- Calories🔥: 1650Fat💧: 62gCarbs🌾: 190gProtein🥩: 102g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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