IBS diet plan for lactose intolerance
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
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
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.
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.
✅ Tip
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.
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📊 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 suggestion
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🔥: 1750Fat💧: 60gCarbs🌾: 200gProtein🥩: 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🔥: 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 potatoes and green beans
- Snack:Lactose-free yogurt with blueberries and a handful of sunflower 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 apple slices
- Calories🔥: 1720Fat💧: 61gCarbs🌾: 198gProtein🥩: 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🔥: 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 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 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🔥: 1720Fat💧: 61gCarbs🌾: 195gProtein🥩: 99g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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