30-day ibs diet plan
IBS diets typically fall under approaches like the Low FODMAP Diet , which eliminates fermentable carbohydrates, or specific diets tailored to individual symptoms (diarrhea-predominant, constipation-predominant, or mixed IBS). Here’s a sample 30-day ibs diet plan following a low FODMAP approach, divided into three phases: Phase 1: Elimination Phase (Days 1–14) Remove all high-FODMAP foods to minimize symptoms. Breakfast Ideas : Day 1-7: Scrambled eggs with spinach (low FODMAP portion) and gluten-free toast. Day 8-14: Overnight oats made with lactose-free milk, chia seeds, and strawberries. Lunch Ideas : Day 1-7: Grilled chicken salad with cucumber, spinach, and a low-FODMAP vinaigrette. Day 8-14: Turkey and cucumber lettuce wraps with gluten-free crackers. Snack Ideas : Rice cakes with peanut butter. Lactose-free yogurt with blueberries. A banana (firm, ripe). Dinner Ideas : Day 1-7: Grilled salmon with roasted carrots and steamed zucchini. Day 8-14: Stir-fry with chicken, bok ch...