IBS diet plan for men
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Lean beef steak
Chicken breast
Salmon fillets
Canned tuna
Turkey breast
Spinach
Broccoli
Carrots
Bell peppers
Zucchini
Sweet potatoes
White potatoes
Green beans
Bananas
Blueberries
Strawberries
Oranges
Brown rice
Quinoa
Oats
Gluten-free bread
Lactose-free milk
Cheddar cheese
Lactose-free Greek yogurt
Canned black beans
Almond milk
Almonds
Pumpkin seeds
Olive oil
Peanut butter
Chia seeds
Fortified cereal
Whole eggs
Diet plan overview
The IBS diet plan for men is tailored specifically for men dealing with IBS. This plan includes hearty, satisfying foods that are easy on the digestive system. It’s about finding meals that fit a man’s nutritional needs while keeping IBS symptoms in check.
With this plan, you can enjoy robust meals that are also kind to your gut. It makes managing IBS simpler without compromising on taste or nutrition.
Foods to eat
Lean Proteins: Chicken, turkey, and lean beef provide the necessary nutrients without aggravating IBS symptoms.
Low-FODMAP Vegetables: Zucchini, bell peppers, and spinach are versatile and easy on the digestive system.
Complex Carbohydrates: Brown rice, quinoa, and oats provide sustained energy and are gut-friendly.
Lactose-Free Dairy: Lactose-free milk and yogurt offer calcium and protein without causing digestive distress.
Low-FODMAP Fruits: Bananas, blueberries, and oranges are packed with vitamins and easy to digest.
✅ Tip
Foods not to eat
High-FODMAP Vegetables: Avoid cauliflower, broccoli, and beans as they can cause gas and bloating.
Fatty and Processed Meats: Sausages, bacon, and salami are high in fat and can trigger IBS symptoms.
High-Fat Foods: Limit fried foods and fast food as they can exacerbate IBS symptoms.
Carbonated Beverages: Sodas and sparkling water can contribute to bloating and discomfort.
Dairy Products: Milk, cheese, and ice cream may cause issues if you're lactose intolerant or sensitive.
Main benefits
The IBS diet plan for men caters to nutritional needs specific to men, such as higher protein intake, while managing IBS. It includes hearty, satisfying meals that align with men’s dietary preferences. This plan supports muscle maintenance and energy levels without triggering IBS symptoms. It’s practical and tailored to fit a man’s lifestyle and health needs.
📊 39% of American men have obesity (Source)
How to budget on this diet plan
Buy bulk packs of lean meats and portion them out for meals to save on costs. Opt for versatile, low-FODMAP vegetables like carrots and zucchini, which are usually budget-friendly. Use canned tuna or beans as affordable protein sources. Plan simple, hearty meals using inexpensive grains like rice or oats to keep your diet and wallet balanced.
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Meal plan suggestion
Day 1
- Breakfast:Oats with almond milk, blueberries, and a handful of chia seeds
- Lunch:Grilled lean beef steak 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 pumpkin seeds
- Calories🔥: 1850Fat💧: 70gCarbs🌾: 210gProtein🥩: 120g
Day 2
- Breakfast:Gluten-free toast with peanut butter and sliced bananas
- Lunch:Canned tuna salad with bell peppers and a side of brown rice
- Dinner:Turkey breast stir-fry with zucchini, carrots, and rice
- Snack:Rice cakes with almond butter and grapes
- Calories🔥: 1750Fat💧: 68gCarbs🌾: 205gProtein🥩: 115g
Day 3
- Breakfast:Fortified cereal with lactose-free milk and sliced strawberries
- Lunch:Grilled chicken breast with a side of gluten-free pasta and steamed spinach
- Dinner:Lean beef steak with sautéed bell peppers and quinoa
- Snack:Lactose-free Greek yogurt with blueberries and a handful of almonds
- Calories🔥: 1800Fat💧: 72gCarbs🌾: 212gProtein🥩: 118g
Day 4
- Breakfast:Oats with almond milk, blueberries, and chia seeds
- Lunch:Canned black beans salad with spinach, bell peppers, and brown rice
- Dinner:Baked salmon fillets with roasted white potatoes and green beans
- Snack:Lactose-free Greek yogurt with blueberries and pumpkin seeds
- Calories🔥: 1850Fat💧: 74gCarbs🌾: 215gProtein🥩: 120g
Day 5
- Breakfast:Gluten-free toast with almond butter and apple slices
- Lunch:Canned tuna with quinoa, carrots, and sautéed zucchini
- Dinner:Turkey breast tacos with spinach and bell peppers
- Snack:Lactose-free Greek yogurt with strawberries and a handful of almonds
- Calories🔥: 1750Fat💧: 69gCarbs🌾: 210gProtein🥩: 115g
Day 6
- Breakfast:Fortified cereal with almond milk and blueberries
- Lunch:Grilled lean beef steak salad with spinach, quinoa, and bell peppers
- Dinner:Baked salmon fillets with roasted sweet potatoes and green beans
- Snack:Rice cakes with peanut butter and a banana
- Calories🔥: 1780Fat💧: 70gCarbs🌾: 208gProtein🥩: 118g
Day 7
- Breakfast:Oats with almond milk, strawberries, and chia seeds
- Lunch:Canned black beans with sautéed bell peppers and brown rice
- Dinner:Turkey breast stir-fry with zucchini, carrots, and quinoa
- Snack:Lactose-free Greek yogurt with a handful of almonds
- Calories🔥: 1770Fat💧: 72gCarbs🌾: 210gProtein🥩: 115g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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