IBS diet plan for brain health
Listonic team
Updated on Nov 1, 2024
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
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.
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.
✅ Tip
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.
📊 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 suggestion
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🔥: 1750Fat💧: 60gCarbs🌾: 200gProtein🥩: 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🔥: 1650Fat💧: 58gCarbs🌾: 190gProtein🥩: 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🔥: 1700Fat💧: 62gCarbs🌾: 195gProtein🥩: 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🔥: 1720Fat💧: 61gCarbs🌾: 198gProtein🥩: 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🔥: 1680Fat💧: 59gCarbs🌾: 190gProtein🥩: 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🔥: 1700Fat💧: 60gCarbs🌾: 192gProtein🥩: 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🔥: 1720Fat💧: 61gCarbs🌾: 195gProtein🥩: 99g
Want to learn more?
⚠️ Keep in mind
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Carnivore diet plan for beginners
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Listonic team
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