IBS diet plan for menopause
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 Greek yogurt
Cheddar cheese
Canned chickpeas
Canned lentils
Tofu
Pumpkin seeds
Sunflower seeds
Olive oil
Flaxseeds
Chia seeds
Fortified cereal
Walnuts
Cod fillets
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.
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.
✅ Tip
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.
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📊 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 suggestion
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🔥: 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 Greek yogurt with blueberries and a handful of pumpkin seeds
- Calories🔥: 1700Fat💧: 62gCarbs🌾: 195gProtein🥩: 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🔥: 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 Greek 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 Greek 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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