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IBS diet plan for better sleep

If IBS is disrupting your sleep, the right diet can make a difference. This plan includes calming foods that are easy to digest and promote better rest. Enjoy soothing, nutritious meals that help you relax and get a good night's sleep without irritating your gut.

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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

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on Oct. 1, 2024.

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.

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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.
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Of all the tricks I've learned for keeping my mind sharp, staying hydrated might be the one I follow most religiously.

Lisa Mosconi, PhD

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.

IBS diet plan for better sleep graph

📊 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 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.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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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.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on Oct. 1, 2024.

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