IBS diet plan for elderly
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
Bell peppers
Sweet potatoes
White potatoes
Bananas
Blueberries
Strawberries
Peeled apples
Rice
Quinoa
Oats
Lactose-free milk
Cheddar cheese
Lactose-free Greek yogurt
Canned lentils
Canned chickpeas
Almond milk
Pumpkin seeds
Sunflower seeds
Olive oil
Rice cakes
Fortified gluten-free cereal
Whole eggs
Tofu
Ground flaxseed
Chia seeds
Diet plan overview
The IBS diet plan for elderly focuses on gentle, nutritious foods that support overall health in older adults. This plan offers easy-to-digest meals that help manage IBS while providing essential nutrients. It’s designed to keep the digestive system calm and the body well-nourished.
Enjoy meals that are both wholesome and soothing, making it easier to maintain good health and comfort. This plan is about supporting aging bodies with thoughtful food choices.
Foods to eat
Lean Proteins: Chicken, turkey, and fish provide essential nutrients while being gentle on the digestive system.
Soft, Low-FODMAP Vegetables: Cooked carrots, zucchini, and green beans are easy to digest and nutritious.
Whole Grains: Oats, brown rice, and quinoa offer fiber and nutrients without causing discomfort.
Lactose-Free Dairy: Lactose-free milk and yogurt provide calcium and protein without digestive upset.
Low-FODMAP Fruits: Bananas, blueberries, and strawberries are easy to eat and beneficial for overall health.
✅ Tip
Foods not to eat
High-FODMAP Vegetables: Avoid cabbage, onions, and garlic as they can cause bloating and discomfort.
High-Fat Foods: Limit fried foods and fatty meats as they can slow digestion and exacerbate IBS symptoms.
Spicy Foods: Chili and hot peppers can irritate the digestive tract and should be avoided.
Carbonated Beverages: Sodas and sparkling water can increase bloating and gas.
High-Fiber Foods: Be cautious with legumes and whole grains as they can cause digestive issues.
Main benefits
The IBS diet plan for elderly emphasizes easily digestible foods that support aging digestive systems. It provides essential nutrients in gentle forms that help maintain overall health and vitality. This plan aids in avoiding common digestive discomforts while ensuring adequate nutrition. It’s designed to be easy to follow and beneficial for elderly individuals.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Choose affordable, easy-to-prepare foods like canned vegetables and low-FODMAP fruits. Buy in bulk and freeze portions of lean meats and fish to save money. Opt for cost-effective protein sources like eggs and legumes. Plan meals around simple, nutritious ingredients like rice and oats that are gentle on the digestive system and budget-friendly.
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Meal plan suggestion
Day 1
- Breakfast:Oats with blueberries, almond milk, and a sprinkle of chia seeds
- Lunch:Grilled chicken breast with a side of quinoa and steamed 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 gluten-free cereal with lactose-free milk and a banana
- Lunch:Lean ground turkey with sautéed bell peppers and rice
- Dinner:Canned tuna salad with a side of quinoa and carrots
- Snack:Rice cakes with almond butter and peeled apple slices
- Calories🔥: 1650Fat💧: 58gCarbs🌾: 190gProtein🥩: 95g
Day 3
- Breakfast:Gluten-free toast with peanut butter and strawberries
- Lunch:Baked chicken breast with steamed zucchini and quinoa
- Dinner:Grilled tofu with a side of roasted white potatoes and green beans
- Snack:Lactose-free Greek yogurt with blueberries and a handful of pumpkin seeds
- Calories🔥: 1700Fat💧: 62gCarbs🌾: 195gProtein🥩: 97g
Day 4
- Breakfast:Oats with almond milk, banana slices, and ground flaxseed
- Lunch:Canned lentil soup with a side of rice and sautéed spinach
- Dinner:Baked salmon fillets with sweet potatoes and green beans
- Snack:Rice cakes with almond butter and peeled apple slices
- Calories🔥: 1720Fat💧: 61gCarbs🌾: 198gProtein🥩: 99g
Day 5
- Breakfast:Fortified gluten-free cereal with lactose-free milk and blueberries
- Lunch:Canned chickpeas salad with quinoa, bell peppers, and a side of green beans
- Dinner:Grilled chicken breast with steamed carrots and rice
- Snack:Lactose-free Greek yogurt with strawberries and sunflower seeds
- Calories🔥: 1680Fat💧: 59gCarbs🌾: 190gProtein🥩: 96g
Day 6
- Breakfast:Oats with almond milk, blueberries, and a sprinkle of chia seeds
- Lunch:Grilled tofu with sautéed bell peppers and quinoa
- Dinner:Lean ground turkey with roasted white potatoes and steamed spinach
- Snack:Rice cakes with peanut butter and banana slices
- Calories🔥: 1700Fat💧: 60gCarbs🌾: 192gProtein🥩: 98g
Day 7
- Breakfast:Gluten-free toast with almond butter and a banana
- Lunch:Canned tuna salad with quinoa and a side of zucchini
- Dinner:Baked salmon fillets with 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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