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IBS diet plan for clear skin

If you’re aiming for clear skin while managing IBS, this diet plan can help. It includes foods that are easy on your digestive system and packed with nutrients that support healthy skin. Enjoy meals that not only calm your gut but also give your complexion a natural glow.

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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
  • 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

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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 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.

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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.
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The best diet is the one you don't know you're on.

Brian Wansink, PhD

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.

IBS diet plan for clear skin graph

📊 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 for IBS Diet Plan for Clear Skin

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: 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 kiwi 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 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: 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 kiwi 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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