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IBS diet plan for men

Guys dealing with IBS don’t need to feel left out – there’s a diet plan just for you. This IBS-friendly plan is tailored to meet the nutritional needs of men while keeping your digestive system in check. Enjoy hearty, satisfying meals that fit your lifestyle and help manage your IBS symptoms.

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Diet plan grocery list

  • Lean beef steak
  • Chicken breast
  • Salmon fillets
  • Canned tuna
  • Turkey breast
  • Spinach
  • Broccoli
  • Carrots
  • Bell peppers
  • Zucchini
  • Sweet potatoes

  • White potatoes
  • Green beans
  • Bananas
  • Blueberries
  • Strawberries
  • Oranges
  • Brown rice
  • Quinoa
  • Oats
  • Gluten-free bread
  • Lactose-free milk

  • Cheddar cheese
  • Lactose-free Greek yogurt
  • Canned black beans
  • Almond milk
  • Almonds
  • Pumpkin seeds
  • Olive oil
  • Peanut butter
  • Chia seeds
  • Fortified cereal
  • Whole eggs

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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 men is tailored specifically for men dealing with IBS. This plan includes hearty, satisfying foods that are easy on the digestive system. It’s about finding meals that fit a man’s nutritional needs while keeping IBS symptoms in check.

With this plan, you can enjoy robust meals that are also kind to your gut. It makes managing IBS simpler without compromising on taste or nutrition.

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Foods to eat

  • Lean Proteins: Chicken, turkey, and lean beef provide the necessary nutrients without aggravating IBS symptoms.
  • Low-FODMAP Vegetables: Zucchini, bell peppers, and spinach are versatile and easy on the digestive system.
  • Complex Carbohydrates: Brown rice, quinoa, and oats provide sustained energy and are gut-friendly.
  • Lactose-Free Dairy: Lactose-free milk and yogurt offer calcium and protein without causing digestive distress.
  • Low-FODMAP Fruits: Bananas, blueberries, and oranges are packed with vitamins and easy to digest.
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The best diet is the one you don't know you're on.

Brian Wansink, PhD

Foods not to eat

  • High-FODMAP Vegetables: Avoid cauliflower, broccoli, and beans as they can cause gas and bloating.
  • Fatty and Processed Meats: Sausages, bacon, and salami are high in fat and can trigger IBS symptoms.
  • High-Fat Foods: Limit fried foods and fast food as they can exacerbate IBS symptoms.
  • Carbonated Beverages: Sodas and sparkling water can contribute to bloating and discomfort.
  • Dairy Products: Milk, cheese, and ice cream may cause issues if you're lactose intolerant or sensitive.

Main benefits

The IBS diet plan for men caters to nutritional needs specific to men, such as higher protein intake, while managing IBS. It includes hearty, satisfying meals that align with men’s dietary preferences. This plan supports muscle maintenance and energy levels without triggering IBS symptoms. It’s practical and tailored to fit a man’s lifestyle and health needs.

IBS diet plan for men graph

📊 39% of American men have obesity (Source)

How to budget on this diet plan

Buy bulk packs of lean meats and portion them out for meals to save on costs. Opt for versatile, low-FODMAP vegetables like carrots and zucchini, which are usually budget-friendly. Use canned tuna or beans as affordable protein sources. Plan simple, hearty meals using inexpensive grains like rice or oats to keep your diet and wallet balanced.

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Meal Plan for IBS Diet Plan for Men

Day 1

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

Calories: 1850   Fat: 70g   Carbs: 210g   Protein: 120g

Day 2

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

Calories: 1750   Fat: 68g   Carbs: 205g   Protein: 115g

Day 3

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

Calories: 1800   Fat: 72g   Carbs: 212g   Protein: 118g

Day 4

  • Breakfast: Oats with almond milk, blueberries, and chia seeds
  • Lunch: Canned black beans salad with spinach, bell peppers, and brown rice
  • Dinner: Baked salmon fillets with roasted white potatoes and green beans
  • Snack: Lactose-free Greek yogurt with blueberries and pumpkin seeds

Calories: 1850   Fat: 74g   Carbs: 215g   Protein: 120g

Day 5

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

Calories: 1750   Fat: 69g   Carbs: 210g   Protein: 115g

Day 6

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

Calories: 1780   Fat: 70g   Carbs: 208g   Protein: 118g

Day 7

  • Breakfast: Oats with almond milk, strawberries, and chia seeds
  • Lunch: Canned black beans with sautéed bell peppers and brown rice
  • Dinner: Turkey breast stir-fry with zucchini, carrots, and quinoa
  • Snack: Lactose-free Greek yogurt with a handful of almonds

Calories: 1770   Fat: 72g   Carbs: 210g   Protein: 115g

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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