People have been asking me about an IBS meal plan for a LONG time – and I’ve been gearing up to launch my registered dietitian approved 5-day IBS meal plan for gut health. When first starting out it can be hard to know what foods are safe for IBS and how to meal plan for IBS.
At Ignite, our team of dietitians offer low FODMAP meal planning strategies through nutrition counselling and on our website. However, I was starting to get a bit frustrated with all of the confusion around what foods contain FODMAPs and how to manage IBS. I started to see that as FODMAPs become more ‘mainstream’, people are using the low FODMAP diet for all of the wrong reasons, and without a proper explanation and implementation.
Ok. I’ll get off my soapbox now and tell you what this IBS meal plan is all about.
Introducing my FREE 5 Day IBS Meal Plan for Gut Health
FREE 5 Day low FODMAP Menu Plan
Sign up for our 5 day menu plan with low FODMAP tips & tricks
This IBS meal plan is focused on the all-important concept of gut health. It’s to get you started, in the most simple, practical way possible. Each and every day, I pop into your inbox with super practical tips, and share with you my IBS story.
I’ve designed this IBS meal plan with simple ingredients, simple recipes, and whole foods. Guys, I love cooking, but I certainly don’t want to spend hours in the kitchen. So I also make use of leftovers.
Here’s what you’ll get with this IBS meal plan:
- 5 days of recipes that are quick, easy, and make use of leftovers!
- Every meal and snack planned and organized, plus a grocery list to make it simple!
- Learn the skills you need to practice healthy habits to spend less time in the kitchen while still nourishing your gut well!
- Get the right balance of nutrition for optimal gut health – perfect for those with IBS symptoms, constipation, diarrhea, or a sensitive gut – who WANT to manage their symptoms, but aren’t sure where to start
- Tips and tricks to help YOU better understand your gut symptoms – delivered straight to your inbox!
If you struggle with IBS, a functional gut disorder, or gut health, and aren’t ready to take the leap into nutrition counselling, or aren’t sure what a dietitian can do for you – then THIS is a great place to start.
Of course, I’d LOVE LOVE LOVE it if you shared on social media (share buttons at the top!) so that we can improve IBS awareness, reduce the stigma around gut disorders, and help MORE people feel better!
Frequently Asked IBS Meal Plan Questions:
Yes! It is normal to get an uncomfortable bloated feeling after eating a large meal in one sitting. This feeling can be intensified with IBS, leading to painful cramps after the meal for some people. It is recommended to spread out meals and snacks throughout the day to encourage smaller portions. When we are less hungry between meals it is easier to avoid overeating. Learn more about portion sizes & the Low FODMAP diet.
There are numerous reasons someone can experience an IBS flare-up, so it is recommended to try a variety of different things including managing stress with breathing or meditation, going for a walk, drinking water, using supplements or medications, and much more. Learn more about how to manage an IBS flare-up.
If you have IBS, try meals that are balanced and low in FODMAPs. For breakfast, try a toasted gluten free bread topped with a 1-2 poached egg(s) and served with orange slices on the side. For lunch, gluten free pasta salad with feta cheese, olives, cucumber and chickpeas (seasoned with lemon juice and olive oil) is a great option. One of our favourite low FODMAP dinner ideas is seasoned grilled chicken breast with brown rice and a garden salad with an easy balsamic and olive oil dressing. Find more yummy IBS recipe ideas here.
About the Author
Andrea Hardy
Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.
More from Andrea
To retrieve the 5 free meals what do I need to do?
Hey Tiffany – Did you check your email? I checked my email software, and it says it delivered both the first and second email. There is a link within the email that will give you exclusive access! If you are still having troubles, just shoot me a quick email 🙂 -Andrea
Where do I download or put my email address in?
Hi Joey! Apologies, the coding broke and the boxes were missing – it’s fixed now! If you have any other issues let me know 🙂 – Andrea