Diet plan grocery list
Chicken breast
Lean ground turkey
Salmon fillets
Canned tuna
Eggs
Spinach
Carrots
Zucchini
Green beans
Potatoes
Sweet potatoes
Bell peppers
Bananas
Blueberries
Strawberries
Cherries
Quinoa
Brown rice
Oats
Gluten-free bread
Almond milk
Lactose-free Greek yogurt
Canned chickpeas
Tofu
Pumpkin seeds
Sunflower seeds
Olive oil
Chia seeds
Almond butter
Chamomile tea
Lavender tea
White rice
Coconut water
Diet plan overview
The IBS diet plan for better sleep features calming, easy-to-digest foods that promote restful sleep. This plan includes meals that are kind to your gut and support a good night’s rest. It’s designed to help you sleep better while managing IBS symptoms.
With this plan, you can enjoy soothing meals that prepare your body for sleep. It makes managing your digestive health and sleep easier and more harmonious.
Foods to eat
- Lean Proteins: Turkey, chicken, and fish are good sources of tryptophan that can help promote better sleep.
- Low-FODMAP Vegetables: Carrots, bell peppers, and zucchini are easy on the stomach and don’t interfere with sleep.
- Whole Grains: Oats, brown rice, and quinoa help provide steady energy and support good sleep.
- Herbal Teas: Chamomile and peppermint tea can help relax you before bed without causing digestive issues.
- Magnesium-Rich Foods: Spinach, pumpkin seeds, and bananas can help promote relaxation and better sleep quality.
✅ Tip
Foods not to eat
- High-FODMAP Vegetables: Avoid broccoli, onions, and cauliflower as they can cause gas and disrupt sleep.
- Spicy Foods: Limit chili, hot sauces, and spicy dishes that can cause indigestion and affect sleep quality.
- High-Sugar Foods: Candy, cakes, and sugary drinks can cause energy spikes and interfere with restful sleep.
- Caffeine: Avoid coffee, tea, and energy drinks in the evening as they can interfere with falling asleep.
- Heavy Meals: Skip large, heavy dinners that can be hard to digest and keep you awake at night.
Main benefits
The IBS diet plan for better sleep focuses on calming, easy-to-digest foods that promote restful sleep. It helps avoid foods that disrupt sleep patterns and cause digestive discomfort. This diet supports a smoother digestion and better sleep quality. It’s tailored for those looking to improve sleep while managing IBS.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Stock up on calming foods like chamomile tea and bananas when they’re on sale. Choose budget-friendly options like oats and turkey for their sleep-promoting benefits. Plan meals with simple, soothing ingredients to avoid spending on expensive, pre-made sleep aids. Freeze extra portions of sleep-supportive snacks to have them ready and save money.
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Meal plan suggestion
Meal Plan for IBS Diet Plan for Better Sleep
Day 1
- Breakfast: Oats with almond milk, blueberries, and a sprinkle of chia seeds
- Lunch: Grilled chicken breast with a side of quinoa and sautéed spinach
- Dinner: Baked salmon fillets with roasted sweet potatoes and green beans
- Snack: Lactose-free Greek yogurt with cherries and pumpkin seeds
Calories: 1750 Fat: 60g Carbs: 200g Protein: 100g
Day 2
- Breakfast: Fortified cereal with almond milk and a banana
- Lunch: Lean ground turkey with sautéed bell peppers and brown rice
- Dinner: Canned tuna salad with a side of white rice and carrots
- Snack: Rice cakes with almond butter and blueberries
Calories: 1650 Fat: 58g Carbs: 190g Protein: 95g
Day 3
- Breakfast: Gluten-free toast with avocado and strawberries
- Lunch: Baked chicken breast with steamed zucchini and quinoa
- Dinner: Grilled tofu with a side of roasted potatoes and green beans
- Snack: Lactose-free Greek yogurt with cherries and a handful of walnuts
Calories: 1700 Fat: 62g Carbs: 195g Protein: 97g
Day 4
- Breakfast: Oats with almond milk, banana slices, and chia seeds
- Lunch: Canned chickpeas salad with quinoa, bell peppers, and spinach
- Dinner: Baked salmon fillets with roasted sweet potatoes and green beans
- Snack: Rice cakes with almond butter and blueberries
Calories: 1720 Fat: 61g Carbs: 198g Protein: 99g
Day 5
- Breakfast: Fortified cereal with almond milk and strawberries
- Lunch: Grilled chicken breast with steamed carrots and brown rice
- Dinner: Canned sardines with sautéed zucchini and quinoa
- Snack: Lactose-free Greek yogurt with cherries and sunflower seeds
Calories: 1680 Fat: 59g Carbs: 190g Protein: 96g
Day 6
- Breakfast: Oats with almond milk, blueberries, and chia seeds
- Lunch: Grilled tofu with sautéed bell peppers and quinoa
- Dinner: Lean ground turkey with roasted sweet potatoes and steamed spinach
- Snack: Rice cakes with almond butter and strawberries
Calories: 1700 Fat: 60g Carbs: 192g Protein: 98g
Day 7
- Breakfast: Gluten-free toast with avocado and cherries
- Lunch: Canned tuna salad with quinoa and a side of spinach
- Dinner: Baked cod fillets with roasted potatoes and green beans
- Snack: Lactose-free Greek yogurt with cherries and pumpkin seeds
Calories: 1720 Fat: 61g Carbs: 195g Protein: 99g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 21, 2024
- Updated on Nov 1, 2024