IBS diet plan for beginners

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.

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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

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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.

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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.

📊 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

Meal Plan for IBS Diet Plan for Beginners

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

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ 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.