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IBS diet plan for hypothyroidism

Dealing with IBS and hypothyroidism together can be challenging, but a specialized diet plan can make a difference. This approach includes meals that are easy on your digestive system while supporting thyroid health. Enjoy nutritious foods that help manage your symptoms and improve your overall well-being.

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Diet plan grocery list

  • Chicken thighs
  • Lean pork chops
  • Cod fillets
  • Canned sardines
  • Eggs
  • Spinach
  • Bell peppers
  • Zucchini
  • Carrots
  • Sweet potatoes
  • White potatoes

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

  • Canned chickpeas
  • Canned black beans
  • Almond milk
  • Pumpkin seeds
  • Sunflower seeds
  • Olive oil
  • Brazil nuts
  • Seaweed snacks
  • Fortified gluten-free cereal
  • Lentils
  • Chia seeds

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on August 8, 2024.

Diet plan overview

The IBS diet plan for hypothyroidism addresses the needs of those managing both IBS and thyroid issues. It includes foods that are gentle on your stomach while supporting your thyroid health. This plan helps you balance your diet for overall wellness.

Enjoy nutritious meals that keep your gut happy and support your thyroid function. It’s a thoughtful approach to managing two conditions effectively.

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Foods to eat

  • Lean Proteins: Chicken, turkey, and tofu are good protein sources that are easy on the gut.
  • Low-FODMAP Vegetables: Spinach, carrots, and bell peppers provide essential nutrients without causing digestive issues.
  • Iodine-Rich Foods: Seaweed, iodized salt, and fish support thyroid function and are gentle on digestion.
  • Gluten-Free Grains: Rice, quinoa, and gluten-free oats are easier to digest and beneficial for thyroid health.
  • Berries and Citrus Fruits: Blueberries and oranges are packed with vitamins and minerals that support overall health.
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Studies find that people who east nuts five times per week have a decreased risk of developing heart disease compared to those who do not eat nuts at all.

Marc Gillinov, M.D., Steven Nissen, M.D.

Foods not to eat

  • Soy Products: Tofu and soy milk can interfere with thyroid medication and should be consumed in moderation.
  • High-FODMAP Vegetables: Onions, garlic, and Brussels sprouts can cause digestive discomfort.
  • Processed Foods: Fast food and ready-made meals often contain additives that can affect thyroid function and IBS.
  • Gluten: Wheat, barley, and rye can irritate the gut if you have sensitivity and may affect thyroid health.
  • High-Fat Foods: Limit fatty cuts of meat and fried foods as they can slow digestion and affect thyroid health.

Main benefits

The IBS diet plan for hypothyroidism focuses on gut-friendly foods that support thyroid health. It helps avoid digestive discomfort while providing nutrients crucial for thyroid function. This plan balances dietary needs to manage both IBS and hypothyroidism symptoms effectively. It promotes better energy levels and overall wellness without upsetting the digestive system.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Shop for lean proteins like chicken and turkey in bulk when they’re on sale and freeze them in portions. Use cheaper iodine-rich options like iodized salt instead of more expensive supplements. Opt for budget-friendly selenium sources like sunflower seeds to support thyroid health. Plan meals around affordable, nutrient-dense staples like rice and eggs to stretch your grocery budget.

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Meal Plan for IBS Diet Plan for Hypothyroidism

Day 1

  • Breakfast: Oats with almond milk, sliced bananas, and a handful of chia seeds
  • Lunch: Grilled chicken thighs with quinoa and sautéed kale
  • Dinner: Baked cod fillets with roasted sweet potatoes and steamed carrots
  • Snack: Lactose-free Greek yogurt with blueberries and pumpkin seeds

Calories: 1650   Fat: 62g   Carbs: 190g   Protein: 95g

Day 2

  • Breakfast: Gluten-free toast with almond butter and sliced strawberries
  • Lunch: Canned sardines with a side of brown rice and steamed bell peppers
  • Dinner: Lean pork chops with butternut squash and sautéed spinach
  • Snack: Rice cakes with peanut butter and orange slices

Calories: 1620   Fat: 63g   Carbs: 185g   Protein: 98g

Day 3

  • Breakfast: Fortified cereal with almond milk and blueberries
  • Lunch: Grilled chicken thighs with a side of quinoa and steamed carrots
  • Dinner: Baked cod fillets with roasted white potatoes and green beans
  • Snack: Lactose-free Greek yogurt with strawberries and a handful of sunflower seeds

Calories: 1640   Fat: 60g   Carbs: 192g   Protein: 97g

Day 4

  • Breakfast: Oats with almond milk, blueberries, and chia seeds
  • Lunch: Canned chickpeas salad with spinach, bell peppers, and quinoa
  • Dinner: Grilled pork chops with roasted sweet potatoes and sautéed zucchini
  • Snack: Lactose-free Greek yogurt with blueberries and pumpkin seeds

Calories: 1660   Fat: 64g   Carbs: 196g   Protein: 99g

Day 5

  • Breakfast: Gluten-free toast with almond butter and sliced bananas
  • Lunch: Canned sardines with a side of quinoa and steamed kale
  • Dinner: Lean pork chops with roasted white potatoes and sautéed carrots
  • Snack: Lactose-free Greek yogurt with blueberries and sunflower seeds

Calories: 1600   Fat: 61g   Carbs: 188g   Protein: 94g

Day 6

  • Breakfast: Fortified cereal with almond milk and sliced strawberries
  • Lunch: Grilled chicken thighs with a side of brown rice and sautéed kale
  • Dinner: Baked cod fillets with roasted sweet potatoes and green beans
  • Snack: Rice cakes with almond butter and orange slices

Calories: 1630   Fat: 62g   Carbs: 190g   Protein: 96g

Day 7

  • Breakfast: Oats with almond milk, blueberries, and a handful of chia seeds
  • Lunch: Canned chickpeas salad with spinach, bell peppers, and quinoa
  • Dinner: Lean pork chops with roasted sweet potatoes and sautéed spinach
  • Snack: Lactose-free Greek yogurt with blueberries and pumpkin seeds

Calories: 1650   Fat: 63g   Carbs: 192g   Protein: 97g

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 August 8, 2024.

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