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IBS diet plan for brain health

Supporting brain health while dealing with IBS might seem complex, but it doesn’t have to be. This IBS diet plan focuses on foods that promote cognitive function and are gentle on your stomach. Enjoy brain-boosting meals that keep you sharp and help manage your IBS symptoms effectively.

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Diet plan grocery list

  • Chicken breast
  • Lean ground turkey
  • Salmon fillets
  • Canned tuna
  • Eggs
  • Spinach
  • Carrots
  • Zucchini
  • Green beans
  • Sweet potatoes
  • Bell peppers

  • Bananas
  • Blueberries
  • Strawberries
  • Oranges
  • Quinoa
  • Brown rice
  • Oats
  • Gluten-free bread
  • Almond milk
  • Lactose-free Greek yogurt
  • Cheddar cheese

  • Canned chickpeas
  • Tofu
  • Pumpkin seeds
  • Sunflower seeds
  • Olive oil
  • Chia seeds
  • Walnuts
  • Avocado
  • Turmeric root
  • Coconut oil
  • Low-sugar dark chocolate

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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 brain health focuses on foods that support cognitive function and are easy on the digestive system. This plan includes brain-boosting nutrients while avoiding IBS triggers. It’s about finding meals that nourish both your mind and gut.

Enjoy dishes that keep you sharp and your digestion smooth. This plan helps you balance brain health and IBS symptoms effectively.

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Foods to eat

  • Omega-3 Rich Foods: Salmon, flax seeds, and walnuts support cognitive function and are easy on the gut.
  • Antioxidant-Rich Berries: Blueberries, strawberries, and raspberries help protect brain cells and are IBS-friendly.
  • Lean Proteins: Chicken, turkey, and eggs provide amino acids that are important for brain health.
  • Whole Grains: Brown rice, quinoa, and oats provide steady energy that supports cognitive function without causing IBS flare-ups.
  • Low-FODMAP Vegetables: Spinach, kale, and bell peppers are nutrient-dense and good for brain health.
quote icon

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 onions, garlic, and cauliflower as they can cause digestive issues.
  • Processed Foods: Skip processed snacks and meals that often contain additives detrimental to brain and gut health.
  • High-Sugar Foods: Limit candy, pastries, and sugary drinks as they can cause energy spikes and crashes, affecting brain function.
  • Alcohol and Caffeine: Be mindful of alcohol and high caffeine intake, which can disrupt sleep and brain function.
  • High-Fat Foods: Reduce intake of fried foods and heavy sauces that can impact both digestion and cognitive clarity.

Main benefits

The IBS diet plan for brain health combines gut-friendly foods that support cognitive function. It includes nutrients that benefit both the brain and digestive system. This plan helps maintain mental clarity and gut health simultaneously. It’s designed to boost cognitive performance without causing digestive distress.

IBS diet plan for brain health graph

📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

Choose affordable, omega-3 rich foods like canned tuna and chia seeds to support brain health. Buy seasonal low-FODMAP vegetables like bell peppers for a nutrient boost without the high cost. Plan meals around budget-friendly, brain-boosting staples like eggs and oats. Opt for versatile ingredients to make multiple meals, reducing waste and cost.

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Meal Plan for IBS Diet Plan for Brain Health

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 strawberries and walnuts

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 quinoa
  • Dinner: Canned tuna salad with a side of brown rice and carrots
  • Snack: Rice cakes with almond butter and orange slices

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 brown rice
  • Dinner: Grilled tofu with a side of roasted sweet potatoes and green beans
  • Snack: Lactose-free Greek yogurt with blueberries 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 orange slices

Calories: 1720   Fat: 61g   Carbs: 198g   Protein: 99g

Day 5

  • Breakfast: Fortified cereal with almond milk and blueberries
  • Lunch: Grilled chicken breast with steamed carrots and brown rice
  • Dinner: Canned sardines with sautéed zucchini and quinoa
  • Snack: Lactose-free Greek yogurt with strawberries 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 peanut butter and a banana

Calories: 1700   Fat: 60g   Carbs: 192g   Protein: 98g

Day 7

  • Breakfast: Gluten-free toast with avocado and a banana
  • Lunch: Canned tuna salad with quinoa and a side of spinach
  • Dinner: Baked cod fillets with roasted sweet potatoes and green beans
  • Snack: Lactose-free Greek yogurt with blueberries 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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