IBS diet plan for beginners

IBS diet plan for beginners photo cover

Listonic team

Nov 1, 2024

Starting with an IBS diet can feel overwhelming, but it doesn’t have to be complicated. This beginner-friendly approach focuses on easy-to-digest meals that help you feel better and more comfortable. Get ready to enjoy simple, satisfying foods that keep your digestive system happy.

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

Share this list

Facebook shareTwitter shareEmail share

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.

IBS diet plan for beginners exemplary product

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

Try eating smaller, more frequent meals throughout the day to keep your digestive system steady and reduce IBS flare-ups.

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.

IBS diet plan for beginners graph

📊 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.

Download the grocery list for FREE

  • Add and remove items
  • Sort items by store aisles
  • Share the list with your partner
Widget cover photo

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🔥: 1800
    Fat💧: 70g
    Carbs🌾: 210g
    Protein🥩: 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🔥: 1700
    Fat💧: 65g
    Carbs🌾: 200g
    Protein🥩: 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🔥: 1650
    Fat💧: 60g
    Carbs🌾: 195g
    Protein🥩: 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🔥: 1750
    Fat💧: 68g
    Carbs🌾: 205g
    Protein🥩: 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🔥: 1680
    Fat💧: 66g
    Carbs🌾: 198g
    Protein🥩: 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🔥: 1730
    Fat💧: 69g
    Carbs🌾: 202g
    Protein🥩: 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🔥: 1650
    Fat💧: 62g
    Carbs🌾: 190g
    Protein🥩: 102g

Download the FREE grocery list for this Diet plan

Small widget cover photo

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.