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IBS Meal Plan: Say Goodbye to IBS with Life-Changing 7-Day Diet Plan!

IBS Meal Plan

IBS Meal Plan if properly followed may be more effective than medications used to treat IBS. IBS or Irritable bowel syndrome (IBS) is a gastrointestinal disorder mainly characterized by frequent episodes of abdominal pain, bloating, gas, and inconsistent bowel habits such as diarrhea and constipation.

Although the symptoms of IBS differ among people, some people might feel constipated more frequently while others might get recurrent diarrhea.

Moreover, IBS is an incurable disease and can only be managed by nutritional management. The key to managing IBS is detecting the trigger foods and avoiding them to avoid IBS symptoms.

IBS is of three types:

  • IBS-C (IBS with predominant symptoms of constipation)
  • IBS-D (IBS with predominant symptoms of diarrhea), and
  • IBS- M (IBS with mixed symptoms of constipation and diarrhea)

One of the key dietary interventions is to reduce or avoid the intake of gas-forming foods. These foods are rich in fermentable sugars and are called FODMAP foods. Hence, one should follow a Low-FODMAP Diet.


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Low FODMAP Diet for IBS

FODMAP stands for,

  • Fermentable
  • Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • And
  • Polyols. 

The FODMAP foods increase the amount of water in the intestine which leads to increased gas, bloating, cramps, and recurrent diarrhea.

A low FODMAP diet mainly focuses on avoiding foods with a high FODMAP content. Decreasing these foods can help to control IBS symptoms in the following ways:

Gut bacteria are good bacteria that help in the digestion and absorption of food. However, some of these gut bacteria ferment the carbohydrates and this process produces gas. When we limit such carbs, we ultimately avoid the triggers for bloating and gas.

Another fact is the water-pulling action of these carbohydrates which adds extra water to the colon leading to frequent episodes of diarrhea.

Food Choices for Low FODMAP Diet:

FODMAP diet does not cause IBS. IBS is caused by a variety of factors and one of the most important ones is the abnormal gut-brain axis. Hence, most patients with IBS have associated anxiety, depression, and visceral hypersensitivity, and fall into the category of what we call a “Type A Personality”.

A person who is always anxious, and worried about minor issues. Just like mental irritability, his gut is irritable too.

On top of that, FODMAP foods trigger IBS symptoms and that’s why IBS diets focus on avoiding these foods.

Moreover, most of the FODMAP foods are fruits, vegetables, and cereals therefore, you must follow the FODMAP diet guide stepwise to not cause any other deficiencies.

To start, stick with avoiding cereals such as wheat and rye, high fructose corn syrup, dairy products, and any type of artificial sweeteners.

If this still causes symptoms then continue to the next step and avoid chickpeas, legumes, and restricted fruits mentioned below in the table:

Foods

Foods To Avoid if You Have IBS

Foods Allowed to Eat

FruitsApple, mango, pear, peach, plum. Lychee, cherry, apricot, avocado watermelon, canned fruits, high fructose corn syrup, honey, corn syrupBanana, canteloupe, cranberry, grape  Grapefruit,  honeydew melon, orange, strawberry, kiwi, blueberry, lemon
Milk and Dairy Products
  • Milk (From cow and goat)
  • Soft cheese
  • Yogurt
  • Butter
  • Soy milk lactose-free milk,
  • oat milk
  • Lactose-free yogurt
  • Hard cheese
VegetablesAsparagus, Beetroot, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Eggplant, Garlic, leeks okra, Green bell peppers, and onionArtichokes, pumpkin, ginger, potato, sweet potato, olives, tomato, zucchini, turnips, carrot celery, lettuces, red bell peppers, summer squash, green beans, silver beet, alfalfa
CerealsWheat and RyeRice, oats, sorghum, quinoa, millet, and gluten-free cereals
MiscellaneousAll types of beans, legumes, and lentilsArtificial sweeteners without “ol”, Honey substitutes

Here is a sample IBS Meal Plan of 1000 Kcal Day-Wise :

Day 1MealFood ItemCalories (Kcal)
MondayBreakfast½ cup overnight oats with lactose-free milk blueberries and kiwi fruit150
Snack1 Boiled sweet potato with lime and black pepper120
LunchGrilled chicken steak with mashed potato410
SnackOrange juice110
Dinner1 cup Quinoa and turkey salad250
Day 2MealFood ItemCalories (Kcal)
TuesdayBreakfastGluten-free toast with cheese omelet (cheddar cheese)250
Snack½  cup raspberries90
LunchThai chicken stir-fry with rice + 1 cup strawberry390
SnackMint and fennel seeds tea20
DinnerZucchini rice noodles250
Day 3MealFood ItemCalories (Kcal)
WednesdayBreakfastBlueberry breakfast smoothie with soy milk210
SnackKiwi and strawberry fruit mix120
LunchCorn tortilla wrap with chicken, carrots, lettuce, tomatoes, and hard cheese350
Snack1 tbsp peanut butter50
DinnerBaked salmon with gluten-free ranch sauce320
Day 4MealFood ItemCalories (Kcal)
ThursdayBreakfastRice cereal (1 cup ) + 1 banana220
Snack1 orange60
LunchChicken and mushroom pasta  with cheddar cheese390
Snack6 almonds60
DinnerEgg Sandwich200
Day 5MealFood ItemCalories (Kcal)
FridayBreakfastLactose-free frozen yogurt topped with blueberries and strawberries200
SnackCarrot, tomato, and kiwi salad with olive oil140
LunchBeef steak +orange juice310
SnackPeanut butter gluten-free cracker120
DinnerChicken and carrot soup340
Day 6MealFood ItemCalories (Kcal)
SaturdayBreakfastOat bread with omelet210
SnackLactose-free yogurt120
LunchGrilled cod with pesto sauce370
Snack4 walnuts60
DinnerAir-fried potato fries with whole egg mayo290
Day 7MealFood ItemCalories (Kcal)
SundayBreakfastGluten-free banana pancake with maple syrup150
Snack1 cup melon90
LunchSpinach pasta with chicken and cheddar cheese350
SnackAlmonds and raisins mix (½ cup)100
DinnerGrounded beef corn tortilla wrap290

Here is a table summarizing the 7-day, 1000 kcal IBS Meal Plan:

DayBreakfastSnackLunchSnackDinnerTotal Calories
Monday½ cup overnight oats with lactose-free milk blueberries and kiwi fruit150 kcal1 Boiled sweet potato with lime and black pepper120 kcalGrilled chicken steak with mashed potato410 kcalOrange juice120 kcal1 cup Quinoa and turkey salad2501050
TuesdayGluten-free toast with cheese omelet (cheddar cheese)250 kcal½  cup raspberries90 kcalChicken and mushroom pasta  with cheddar cheese390 kcal½ cup Almonds and walnut mix90 kcalZucchini rice noodles250 kcal1070
WednesdayBlueberry breakfast smoothie with soy milk210 kcalKiwi and strawberry fruit mix120 kcalCorn tortilla wrap with chicken, carrots, lettuce, tomatoes and hard cheese350 kcal1 tbsp peanut butter50 kcalBaked salmon with gluten-free ranch sauce320 kcal1050
ThursdayRice cereal (1cup ) + 1 banana220 kcal1 orange60 kcalChicken and mushroom pasta  with cheddar cheese390 kcal6 almonds60 kcalEgg Sandwich200 kcal1060
FridayLactose-free frozen yogurt topped with blueberries and strawberries200 kcalCarrot, tomato, and kiwi salad with olive oil140 kcalBeef steak +orange juice310 kcalPeanut butter gluten-free cracker120 kcalChicken and carrot soup340 kcal1040
SaturdayOat bread with omelet210 kcalLactose-free yogurt120 kcalGrilled cod with pesto sauce370 kcal4 walnuts60 kcalAir-fried potato fries with whole egg mayo290 kcal1050
SundayGluten-free banana pancake with maple syrup150 kcal1 cup melon90 kcalSpinach pasta with chicken and cheddar cheese350 kcalAlmonds and raisins mix (½ cup)100 kcalGrounded beef corn tortilla wrap290 kcal990

Here is another IBS Meal Plan of 1500 Kcal Day-wise:

Day 1MealFood ItemCalories (Kcal)
MondayBreakfastAmaranth pancakes with maple syrup270
SnackGinger and pineapple smoothie160
LunchSweet and sour chicken with boiled brown rice490
Snack1 cup walnut and hazelnut mix150
DinnerGluten-free bread potato sandwich with mayo370
Day 2MealFood ItemCalories (Kcal)
TuesdayBreakfastScrambled eggs with gluten-free toast220
SnackGrape juice120
LunchCarrot and fennel soup + banana milkshake (made with almond milk)520
SnackQuinoa muffins220
DinnerChicken nachos with mayo390
Day 3MealFood ItemCalories (Kcal)
WednesdayBreakfastOvernight oats bowl with chia seeds, soy cream, and banana160
SnackPotato wedges with tomato sauce190
LunchSpicy quinoa bowl with almonds and veggies (low FODMAP)350
SnackChocolate cookies (gluten-free)250
DinnerChicken mac and cheese (cheddar cheese)450
Day 4MealFood ItemCalories (Kcal)
ThursdayBreakfastBreakfast quinoa bowl220
SnackSliced kiwi fruit120
LunchMeatballs with corn tortilla390
SnackPopcorn (1 cup) + grape juice260
DinnerEgg, cheese, and potato sandwich (gluten-free bread)490
Day 5MealFood ItemCalories (Kcal)
FridayBreakfastGluten-free banana bread toast with 1 cup of almond milk310
SnackHard-boiled eggs (2)90
LunchRice casserole with ground turkey370
SnackMixed nuts160
DinnerSpinach pasta (gluten-free)450
Day 6MealFood ItemCalories (Kcal)
SaturdayBreakfastChocolate, amaranth, and chia seed pudding240
Snack1 cup strawberry120
LunchChicken egg fried rice with roasted carrots430
SnackBlueberry oatmeal muffins220
DinnerGrilled chicken salad410
Day 7MealFood ItemCalories (Kcal)
SundayBreakfastSweet potato waffles270
SnackBlueberry Smoothie150
LunchChili tofu skewers450
SnackBoiled Sweet potato (1 cup)160
DinnerFrittata toast + orange juice470

Here is a table summarizing the 7-day IBS Meal Plan of 1500 Kcal per day:

DayBreakfastSnackLunchSnackDinnerTotal Calories
MondayAmaranth pancakes with maple syrup270 kcalGinger and pineapple smoothie160 kcalSweet and sour chicken with boiled brown rice490 kcal1 cup walnut and hazelnut mix150 kcalGluten-free bread potato sandwich with mayo370 kcal1460 kcal
TuesdayScrambled eggs with gluten-free toast220 kcalGrape juice120 kcalCarrot and fennel soup + banana milkshake (made with almond milk)520 kcalQuinoa muffins220 kcalChicken nachos with mayo390 kcal1470 kcal
WednesdayOvernight oats bowl with chia seeds, soy cream, and banana160 kcalPotato wedges with tomato sauce190 kcalSpicy quinoa bowl with almonds and veggies (low FODMAP)350 kcalChocolate cookies (gluten-free)250 kcalChicken mac and cheese (cheddar cheese)450 kcal1400 kcal
ThursdayBreakfast quinoa bowl220 kcalSliced kiwi fruit120 kcalMeatballs with corn tortilla390 kcalPopcorn (1 cup) + grape juice260 kcalEgg, cheese, and potato sandwich (gluten-free bread)490 kcal1480 kcal
FridayGluten-free banana bread toast with 1 cup of almond milk310 kcalHard-boiled eggs (2)90 kcalRice casserole with ground turkey370 kcalMixed nuts160 kcalSpinach pasta (gluten-free)450 kal1490 kcal
SaturdayChocolate, amaranth, and chia seed pudding240 kcal1 cup strawberry120 kcalChicken egg fried rice with roasted carrots430 kcalBlueberry oatmeal muffins220 kcalGrilled chicken salad410 kcal1420 kcal
SundaySweet potato waffles270 kcalBlueberry Smoothie150 kcalChili tofu skewers450 kcalBoiled Sweet potato (1 cup)160 kcalFrittata toast + orange juice470 kcal1500 kcal

Low FODMAP Diet Recommendations

  • Identify your trigger foods and then remove them from your diet.
  • After following the Low FODMAP diet, try to reintroduce the skipped foods one at a time and see if those foods work for you.
  • Avoid eating large portions of food.
  • Avocados are high FODMAP but a 30g serving is safe to eat and works well with IBS.
  • Optimize fiber in your daily diet from low-FODMAP fruits, vegetables, and seeds such as chia seeds.
  • Reduce or completely avoid carbonated drinks as they lead to gas and bloating.
  • Avoid the highest trigger foods such as coffee, fatty foods, alcohol, and artificial sweeteners.
  • Exercise regularly.
  • Eat regular meals.
  • Reduce stress and maintain a healthy sleep schedule.

Tips for Eating Out:

Traveling and eating out can be difficult for those with IBS, but there are methods to make it simpler.

  • When dining out, search for places that provide healthy selections or ask the server to make changes to your meal.
  • Bring nutritious snacks ahead of time when traveling.
  • Be aware of side dishes as they might contain trigger ingredients.
  • Make sure you make gluten-free choices for burgers, pizza, and pasta.
  • Rice and meat dishes are the safe zone just be aware of the side veggies.

Non-diet IBS Triggers:

Besides the dietary triggers, some non-diet triggers can also aggravate the symptoms such as:

  • Sitting all-day
  • Eating large food portions in one sitting
  • Eating too fast without chewing properly
  • Stressful conditions
  • Skipping meals
  • Straining on toilet
  • Hormonal imbalance

“Download a PDF Version of the above IBS Meal Plan for better visibility”


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Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at contact@dibesity.com or at My Twitter Account
You can also contact me via WhatsApp 🙏

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