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IBS diet plan for lactose intolerance

If you’re dealing with both IBS and lactose intolerance, finding the right foods can be tricky. This IBS diet plan eliminates lactose while offering delicious, easy-to-digest meals that keep your symptoms in check. Enjoy dairy-free options that are gentle on your stomach and still taste great.

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Diet plan grocery list

  • Chicken breast
  • Lean ground turkey
  • Salmon fillets
  • Canned tuna
  • Eggs
  • Spinach
  • Carrots
  • Zucchini
  • Green beans
  • Potatoes
  • Sweet potatoes

  • Bell peppers
  • Bananas
  • Blueberries
  • Strawberries
  • Oranges
  • Rice
  • Quinoa
  • Oats
  • Gluten-free bread
  • Almond milk
  • Lactose-free yogurt

  • Lactose-free Cheddar cheese
  • Canned chickpeas
  • Canned lentils
  • Tofu
  • Pumpkin seeds
  • Sunflower seeds
  • Olive oil
  • Peanut butter
  • Fortified cereal
  • Almond butter
  • Chia seeds
  • Rice cakes
  • Cod fillets

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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 lactose intolerance is tailored for those who need to avoid dairy while managing IBS. This plan features lactose-free foods that are easy on your digestive system. It’s designed to keep your gut calm and free from discomfort.

With this plan, you can enjoy tasty, dairy-free meals that won’t trigger your symptoms. It’s about finding delicious alternatives that work for your digestive health.

IBS diet plan for lactose intolerance exemplary product

Foods to eat

  • Lean Proteins: Chicken, turkey, and fish are good sources of protein that don’t contain lactose.
  • Low-FODMAP Vegetables: Carrots, bell peppers, and green beans are easy to digest and provide essential nutrients.
  • Gluten-Free Grains: Rice, quinoa, and gluten-free oats offer a good carbohydrate source without lactose.
  • Lactose-Free Dairy Alternatives: Almond milk, coconut milk, and lactose-free yogurt provide similar benefits without the lactose.
  • Low-FODMAP Fruits: Bananas, blueberries, and strawberries are tasty options that are also low in lactose.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • Regular Dairy Products: Milk, cheese, and ice cream should be avoided as they contain lactose, which can trigger symptoms.
  • High-FODMAP Vegetables: Broccoli, cauliflower, and onions can cause bloating and should be limited.
  • Wheat-Based Foods: Bread, pasta, and baked goods can be problematic for those sensitive to gluten as well as lactose.
  • Processed Foods: Some processed foods contain hidden lactose and should be checked for ingredients.
  • High-Fat Foods: Avoid fried foods and heavy sauces that can complicate digestion.

Main benefits

The IBS diet plan for lactose intolerance features lactose-free foods that are gentle on the digestive system. It prevents discomfort associated with lactose digestion while managing IBS symptoms. This plan includes nutritious, dairy-free alternatives to maintain a balanced diet. It’s designed to avoid lactose-induced IBS flare-ups effectively.

IBS diet plan for lactose intolerance graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Buy lactose-free milk and yogurt in bulk when they’re on sale and store them in the fridge. Use affordable dairy alternatives like almond milk, which often has a longer shelf life. Opt for low-cost, lactose-free protein sources like eggs and canned beans. Plan your meals around budget-friendly, gut-friendly staples like rice and oats.

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Meal Plan for IBS Diet Plan for Lactose Intolerance

Day 1

  • Breakfast: Oats with almond milk, blueberries, and 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 yogurt with strawberries and pumpkin 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 rice
  • Dinner: Canned tuna salad with a side of quinoa and carrots
  • Snack: Rice cakes with almond butter and orange slices

Calories: 1650   Fat: 58g   Carbs: 190g   Protein: 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 potatoes and green beans
  • Snack: Lactose-free yogurt with blueberries and a handful of sunflower seeds

Calories: 1700   Fat: 62g   Carbs: 195g   Protein: 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 apple slices

Calories: 1720   Fat: 61g   Carbs: 198g   Protein: 99g

Day 5

  • Breakfast: Fortified cereal with almond 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 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 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 almond butter and a banana
  • Lunch: Canned tuna salad with quinoa and a side of zucchini
  • Dinner: Baked cod fillets with sweet potatoes and green beans
  • Snack: Lactose-free 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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