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IBS diet plan for menopause

Menopause can bring its own set of challenges, especially if you’re also managing IBS. This diet plan focuses on foods that ease digestive issues while supporting your overall well-being during menopause. Enjoy balanced, nourishing meals that help you feel your best through this life stage.

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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 Greek yogurt

  • Cheddar cheese
  • Canned chickpeas
  • Canned lentils
  • Tofu
  • Pumpkin seeds
  • Sunflower seeds
  • Olive oil
  • Flaxseeds
  • Chia seeds
  • Fortified cereal
  • Walnuts
  • 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 menopause focuses on balancing digestive health with the changes of menopause. This plan includes foods that are easy to digest and support overall well-being during this life stage. It helps manage IBS symptoms while addressing menopausal needs.

Enjoy meals that provide comfort and nutrition, making it easier to navigate menopause with IBS. This plan is about feeling good and staying healthy through dietary choices.

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Foods to eat

  • Lean Proteins: Chicken, turkey, and fish are easy to digest and help maintain muscle mass and overall health.
  • Low-FODMAP Vegetables: Spinach, zucchini, and carrots are gentle on your digestive system and packed with nutrients.
  • Whole Grains: Brown rice, quinoa, and oats provide fiber and nutrients without causing digestive issues.
  • Lactose-Free Dairy: Lactose-free milk and yogurt offer calcium and protein to support bone health.
  • Berries and Citrus Fruits: Strawberries and oranges are full of vitamins and antioxidants that support overall wellness.
quote icon

Flaxseed will keep that bowel on the move.

Bernard Jensen, D.C., PhD

Foods not to eat

  • High-FODMAP Vegetables: Avoid broccoli, cauliflower, and Brussels sprouts as they can cause gas and bloating.
  • Spicy Foods: Chili and hot sauces can irritate the digestive tract and should be limited.
  • High-Fat Foods: Limit fried foods and fatty meats as they can slow digestion and affect hormone balance.
  • Caffeine and Alcohol: These can interfere with sleep and hormone levels, and should be consumed in moderation.
  • Processed Foods: Avoid highly processed foods with additives that can irritate the gut and disrupt hormone balance.

Main benefits

The IBS diet plan for menopause balances hormone-friendly foods that ease menopausal symptoms while managing IBS. It helps reduce digestive discomfort and supports overall health during menopause. This diet includes nutrients that aid in managing hormonal changes and maintaining digestive health. It’s designed for better comfort and well-being during menopause.

IBS diet plan for menopause graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Choose affordable phytoestrogen sources like flaxseeds and tofu to include in your diet. Buy in-season low-FODMAP vegetables, which are typically cheaper and fresher. Use bulk grains like rice and oats for their versatility and cost-effectiveness. Plan meals using nutrient-dense, budget-friendly ingredients like eggs and beans to balance costs and nutrition.

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Meal Plan for IBS Diet Plan for Menopause

Day 1

  • Breakfast: Oats with almond milk, blueberries, and a sprinkle of 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 Greek yogurt with strawberries and sunflower 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 Greek yogurt with blueberries and a handful of pumpkin seeds

Calories: 1700   Fat: 62g   Carbs: 195g   Protein: 97g

Day 4

  • Breakfast: Oats with almond milk, banana slices, and flaxseeds
  • 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 orange 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 Greek 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 Greek 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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