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IBS diet plan for one person

Cooking for one with IBS doesn’t have to be a hassle. This IBS diet plan is perfect for solo diners, offering simple, portion-friendly meals that are easy on your digestive system. Enjoy tasty, easy-to-make recipes that fit perfectly into your routine and keep your gut happy.

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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
  • Rice cakes
  • Peanut butter
  • Fortified cereal
  • Chia seeds
  • Almonds

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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 one person makes managing IBS easy when you’re cooking for just yourself. This plan features simple, portion-friendly meals that are gentle on your digestive system. It’s all about enjoying food without the hassle of complicated recipes or large quantities.

With this plan, you can prepare tasty, single-serving dishes that keep your gut happy. It simplifies your diet while helping you manage your IBS effectively.

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Foods to eat

  • Lean Proteins: Chicken breasts, fish fillets, and turkey slices are easy to prepare in single portions.
  • Low-FODMAP Vegetables: Bell peppers, zucchini, and carrots are versatile and can be used in various single-serving dishes.
  • Individual Whole Grains: Single-serve packs of rice, quinoa, and oats make meal prep easy and quick.
  • Lactose-Free Dairy: Small cartons of lactose-free milk or yogurt are convenient for one person.
  • Low-FODMAP Fruits: Bananas, blueberries, and strawberries can be easily portioned and enjoyed alone or in small recipes.
quote icon

The best diet is the one you don't know you're on.

Brian Wansink, PhD

Foods not to eat

  • Large Packaged Foods: Avoid large packages of perishable items that can go bad before you finish them.
  • Complex Recipes: Skip recipes that require extensive ingredients and steps, as they can be impractical for one person.
  • High-FODMAP Vegetables: Onions, garlic, and asparagus can be difficult to digest and are best limited.
  • High-Fat Foods: Limit fatty cuts of meat and fried foods as they can exacerbate IBS symptoms.
  • Carbonated Beverages: Avoid sodas and sparkling water that can lead to bloating and discomfort.

Main benefits

The IBS diet plan for one person simplifies meal prep with single-serving, gut-friendly options. It reduces food waste and makes managing IBS easier for solo diners. This plan focuses on practical, portion-controlled meals that are easy to prepare and digest. It’s ideal for those cooking for themselves and managing IBS.

IBS diet plan for one person graph

📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

Buy single-serving portions or bulk packs to save money and avoid waste. Opt for versatile ingredients like eggs and rice that can be used in multiple meals. Freeze extra portions of cooked meals to reduce food waste and save on future meal costs. Use in-season vegetables and fruits to keep costs down and meals fresh.

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Meal Plan for IBS Diet Plan for One Person

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 almonds

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

Day 4

  • Breakfast: Oats with almond milk, banana slices, and chia seeds
  • 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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