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IBS diet plan for beginners

Starting with an IBS diet can feel overwhelming, but it doesn’t have to be complicated. This beginner-friendly approach focuses on easy-to-digest meals that help you feel better and more comfortable. Get ready to enjoy simple, satisfying foods that keep your digestive system happy.

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Diet plan grocery list

  • Chicken breast
  • Lean ground beef
  • Salmon fillets
  • Canned tuna
  • Eggs
  • Carrots
  • Zucchini
  • Green beans
  • Bell peppers
  • Potatoes
  • Sweet potatoes

  • Spinach
  • Bananas
  • Blueberries
  • Strawberries
  • Grapes
  • Rice
  • Quinoa
  • Gluten-free pasta
  • Oats
  • Lactose-free milk
  • Cheddar cheese

  • Lactose-free Greek yogurt
  • Canned lentils
  • Canned black beans
  • Almond milk
  • Almonds
  • Chia seeds
  • Olive oil
  • Pumpkin seeds
  • Peanut butter
  • Rice cakes
  • Low-FODMAP bread

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Article Reviewed
• Written by Filip Jędraszczyk.
• Published on June 21, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The IBS diet plan for beginners is perfect for those just starting out with managing their IBS. It includes simple, easy-to-digest meals that won’t overwhelm your system. This plan aims to make your journey with IBS smoother and more manageable from the get-go.

Starting with this plan can help you understand what works best for your gut. Enjoy straightforward meals that help you feel comfortable and in control.

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Foods to eat

  • Lean Proteins: Chicken, turkey, and fish are easy to digest and help provide necessary nutrients without triggering IBS symptoms.
  • Low-FODMAP Vegetables: Zucchini, carrots, and bell peppers are gentle on your digestive system and versatile in meals.
  • Gluten-Free Grains: Rice, quinoa, and oats are good alternatives that are easy to digest.
  • Lactose-Free Dairy: Lactose-free milk and hard cheeses like cheddar and parmesan are easier on the gut.
  • Bananas and Blueberries: These fruits are low in FODMAPs and provide essential vitamins and minerals.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • High-FODMAP Vegetables: Avoid broccoli, cauliflower, and cabbage as they can cause bloating and discomfort.
  • Legumes: Beans, lentils, and chickpeas are hard to digest and can lead to gas and bloating.
  • Wheat-Based Products: Bread, pasta, and pastries can irritate the gut if you’re sensitive to gluten.
  • High-Fat Foods: Fried foods and fast food can be tough on digestion and exacerbate IBS symptoms.
  • Certain Fruits: Apples, pears, and cherries are high in FODMAPs and might cause digestive discomfort.

Main benefits

The IBS diet plan for beginners simplifies dietary choices to avoid overwhelming new dieters. It focuses on easy-to-digest foods that help manage symptoms with minimal fuss. This plan reduces digestive discomfort, making it easier to identify what works best for your gut. It’s a practical way to start managing IBS without diving into complex diets.

IBS diet plan for beginners graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Buy in bulk for items like rice, oats, and low-FODMAP canned goods to reduce costs. Opt for seasonal vegetables, which are often cheaper and fresher. Prep meals in advance and freeze portions to avoid the temptation of expensive takeout. Use simple, versatile ingredients like eggs and potatoes for various dishes to stretch your budget further.

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Meal Plan for IBS Diet Plan for Beginners

Day 1

  • Breakfast: Oats with blueberries, almond milk, and a handful of pumpkin seeds
  • Lunch: Grilled chicken breast with quinoa and sautéed spinach
  • Dinner: Baked salmon fillets with roasted sweet potatoes and green beans
  • Snack: Lactose-free Greek yogurt with strawberries and chia seeds

Calories: 1800   Fat: 70g   Carbs: 210g   Protein: 110g

Day 2

  • Breakfast: Gluten-free toast with peanut butter and sliced bananas
  • Lunch: Canned tuna salad with bell peppers and a side of rice
  • Dinner: Lean ground beef stir-fry with zucchini, carrots, and rice
  • Snack: Rice cakes with almond butter and grapes

Calories: 1700   Fat: 65g   Carbs: 200g   Protein: 105g

Day 3

  • Breakfast: Fortified cereal with lactose-free milk and sliced strawberries
  • Lunch: Baked chicken breast with a side of gluten-free pasta and steamed spinach
  • Dinner: Canned lentils with sautéed bell peppers and quinoa
  • Snack: Lactose-free Greek yogurt with blueberries and a handful of almonds

Calories: 1650   Fat: 60g   Carbs: 195g   Protein: 100g

Day 4

  • Breakfast: Oats with sliced bananas and chia seeds
  • Lunch: Canned black beans salad with spinach, bell peppers, and quinoa
  • Dinner: Grilled salmon fillet with roasted white potatoes and green beans
  • Snack: Lactose-free Greek yogurt with blueberries and pumpkin seeds

Calories: 1750   Fat: 68g   Carbs: 205g   Protein: 107g

Day 5

  • Breakfast: Gluten-free toast with almond butter and apple slices
  • Lunch: Canned tuna with quinoa, carrots, and sautéed zucchini
  • Dinner: Lean ground beef tacos with spinach and bell peppers
  • Snack: Lactose-free Greek yogurt with strawberries and a handful of almonds

Calories: 1680   Fat: 66g   Carbs: 198g   Protein: 104g

Day 6

  • Breakfast: Fortified cereal with almond milk and blueberries
  • Lunch: Grilled chicken breast salad with spinach, quinoa, and bell peppers
  • Dinner: Baked salmon fillet with sweet potatoes and green beans
  • Snack: Rice cakes with peanut butter and a banana

Calories: 1730   Fat: 69g   Carbs: 202g   Protein: 108g

Day 7

  • Breakfast: Oats with almond milk, strawberries, and chia seeds
  • Lunch: Canned lentil soup with gluten-free bread
  • Dinner: Lean ground beef stir-fry with zucchini, carrots, and rice
  • Snack: Lactose-free Greek yogurt with blueberries and a handful of pumpkin seeds

Calories: 1650   Fat: 62g   Carbs: 190g   Protein: 102g

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 Filip Jędraszczyk.
• Published on June 21, 2024.
• Updated on Oct. 1, 2024.

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