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IBS Diet Guide
Irritable Bowel Syndrome affects 10-15% of people worldwide. A low-FODMAP diet eliminates fermentable carbohydrates that trigger symptoms like bloating, cramping, and irregular bowel habits.
✓ Foods that help
- →Low-FODMAP fruits (bananas, blueberries, kiwi, oranges)
- →Safe vegetables (carrots, zucchini, cucumber, lettuce)
- →Proteins (eggs, chicken, fish, tofu)
- →Lactose-free dairy or plant-based alternatives
- →Gluten-free grains (rice, quinoa, oats)
- →Small amounts of nuts (macadamia, walnuts)
✗ Foods that harm
- →High-FODMAP fruits (apples, pears, mangoes, stone fruits)
- →Garlic and onions (major triggers)
- →Wheat and rye products
- →Legumes (beans, lentils, chickpeas)
- →Dairy (milk, soft cheeses, ice cream)
- →Cruciferous vegetables in large amounts
- →Artificial sweeteners (sorbitol, mannitol)
Key nutrients for IBS
S
Soluble Fiber
Soothes gut lining without fermentation
Sources: Oats, psyllium husk, carrots, bananas
P
Probiotics
Improve gut microbiome balance
Sources: Lactose-free yogurt, kefir, sauerkraut (small amounts)
P
Peppermint Oil
Antispasmodic for gut cramps
Sources: Peppermint tea, enteric capsules
G
Glutamine
Repairs gut lining
Sources: Meat, fish, eggs, cabbage juice
Sample 1-day meal plan
A typical day eating for IBS
Breakfast
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Rice Porridge with Banana
Low FODMAP ✓Gut-friendly ✓
320 cal8g protein
Lunch
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Turkey & Rice Lettuce Wraps
Low FODMAP ✓Gut-friendly ✓
360 cal28g protein
Dinner
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Baked Tilapia with Jasmine Rice & Zucchini
Low FODMAP ✓Gut-friendly ✓
420 cal34g protein
Snack
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Rice Cakes with Peanut Butter
Low FODMAP ✓Gut-friendly ✓
150 cal6g protein
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