IBS diet plan for clear skin
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
Kiwi
Quinoa
Brown rice
Oats
Gluten-free bread
Almond milk
Lactose-free Greek yogurt
Canned chickpeas
Tofu
Pumpkin seeds
Sunflower seeds
Olive oil
Chia seeds
Almonds
Walnuts
Avocado
Cucumbers
Basil seeds
Canned sardines
Diet plan overview
The IBS diet plan for clear skin combines digestive health with skin-friendly foods. This plan features easy-to-digest meals that are rich in nutrients beneficial for your skin. It’s about eating in a way that supports both your gut and your complexion.
With this plan, you can enjoy meals that keep your skin glowing while managing IBS. It’s a double win for your digestive and skin health.
Foods to eat
Lean Proteins: Chicken, fish, and eggs are good sources of protein that don’t aggravate IBS and help support clear skin.
Low-FODMAP Vegetables: Spinach, bell peppers, and cucumbers are packed with nutrients that are great for your skin.
Antioxidant-Rich Fruits: Blueberries, strawberries, and oranges provide vitamins that support skin health.
Omega-3 Rich Foods: Salmon, chia seeds, and walnuts are gentle on your gut and beneficial for skin clarity.
Hydrating Foods: Cucumbers, celery, and watermelon help keep you hydrated and your skin glowing.
✅ Tip
Foods not to eat
High-FODMAP Vegetables: Avoid broccoli, cauliflower, and onions as they can cause bloating and may affect your skin.
High-Sugar Foods: Limit candy, soda, and sugary snacks as they can exacerbate IBS and potentially impact skin health.
Dairy Products: Milk and cheese can cause issues for some people with IBS and may also affect skin.
Processed Foods: Avoid processed snacks and meals that can contain additives and preservatives that irritate the gut.
Spicy Foods: Spices can trigger IBS symptoms and may also contribute to skin irritation.
Main benefits
The IBS diet plan for clear skin includes foods that support digestive health and promote a clearer complexion. It avoids common triggers that can cause both digestive and skin issues. This diet features nutrient-rich foods that enhance skin health without aggravating IBS. It helps maintain balanced digestion and a healthy glow.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Buy low-FODMAP fruits like kiwis and blueberries in season or frozen to save money. Use affordable, antioxidant-rich vegetables like spinach and carrots to support clear skin. Plan meals that include budget-friendly omega-3 sources like flaxseeds to enhance skin health. Opt for simple, homemade meals to avoid costly pre-made foods and keep your skin glowing.
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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 sunflower seeds
- 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 kiwi slices
- Calories🔥: 1650Fat💧: 58gCarbs🌾: 190gProtein🥩: 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 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 kiwi 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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Listonic team
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