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IBS diet plan for celiac disease

Navigating both IBS and celiac disease requires a thoughtful approach to your diet. This IBS diet plan for celiac disease is gluten-free and focuses on gentle foods that won’t trigger symptoms of either condition. Enjoy satisfying meals that are safe for your gut and help you manage both IBS and celiac disease effectively.

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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
  • Quinoa
  • Brown rice
  • Certified gluten-free 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
  • Chia seeds
  • Almond flour
  • Gluten-free pasta
  • Coconut flour

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on August 8, 2024.

Diet plan overview

The IBS diet plan for celiac disease offers a gluten-free approach that’s also kind to your gut. This plan focuses on foods that support your digestive health while avoiding gluten. It’s about finding meals that manage both IBS and celiac disease without causing discomfort.

Enjoy gluten-free dishes that are nutritious and easy on your stomach. This plan helps you navigate the dietary needs of both conditions smoothly.

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Foods to eat

  • Gluten-Free Grains: Rice, quinoa, and gluten-free oats are safe options that provide energy without gluten.
  • Lean Proteins: Chicken, turkey, and fish are easy to digest and free of gluten, making them good sources of protein.
  • Low-FODMAP Vegetables: Zucchini, carrots, and bell peppers are gentle on the digestive system and versatile in meals.
  • Gluten-Free Breads and Cereals: Opt for gluten-free versions that are also low in FODMAPs to keep your gut calm.
  • Low-FODMAP Fruits: Bananas, strawberries, and blueberries are gluten-free and easy on the digestive system.
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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

  • Wheat-Based Products: Avoid bread, pasta, and baked goods that contain gluten and can irritate the gut.
  • High-FODMAP Vegetables: Limit broccoli, onions, and cauliflower as they can cause bloating and discomfort.
  • Processed Foods: Check labels for hidden gluten and avoid highly processed foods that can trigger symptoms.
  • Dairy Products: Be cautious with regular milk and cheese if they cause digestive issues or contain lactose.
  • Spicy Foods: Spices and hot sauces can irritate the digestive tract and should be consumed in moderation.

Main benefits

The IBS diet plan for celiac disease provides a gluten-free approach that’s also gentle on the gut. It helps avoid IBS flare-ups triggered by gluten and supports nutrient absorption. This plan includes safe, nutritious foods that cater to both conditions. It’s designed to make managing IBS and celiac disease more comfortable.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

Stock up on gluten-free grains like rice and quinoa during sales to cut down on costs. Choose naturally gluten-free vegetables and fruits that are in season for better prices. Use budget-friendly protein sources like beans and eggs instead of more expensive gluten-free specialty products. Plan simple, gluten-free meals to avoid pricey processed foods and keep your diet affordable.

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Meal Plan for IBS Diet Plan for Celiac Disease

Day 1

  • Breakfast: Certified gluten-free 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 gluten-free cereal with almond milk and a banana
  • Lunch: Lean ground turkey with sautéed bell peppers and brown 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: Certified gluten-free oats with almond milk, banana slices, and chia seeds
  • Lunch: Canned lentil soup with a side of brown 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 gluten-free 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 quinoa
  • Snack: Lactose-free Greek yogurt with strawberries and sunflower seeds

Calories: 1680   Fat: 59g   Carbs: 190g   Protein: 96g

Day 6

  • Breakfast: Certified gluten-free 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 August 8, 2024.

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