IBS-D Meal Plan
3-Day Functional Meal Plan for IBS-D (Diarrhea-Predominant)
Day 1:
Breakfast: Chia pudding (coconut milk, chia seeds, maple syrup), peeled kiwi or banana, peppermint tea
Lunch: Grilled chicken, steamed zucchini and carrots, white rice with garlic-infused olive oil
Snack: Bone broth, rice cakes with sunflower seed butter
Dinner: Baked salmon, mashed sweet potato, steamed spinach
Supplements: Saccharomyces boulardii, magnesium glycinate
Day 2:
Breakfast: Scrambled eggs with chives, sourdough toast, chamomile tea
Lunch: Turkey burger (lettuce-wrapped), roasted carrots, quinoa with lemon olive oil
Snack: Blueberries, coconut yogurt (unsweetened)
Dinner: Steamed cod with ginger, butternut squash purée, sautéed Swiss chard
Supplements: Digestive enzymes, L-glutamine
Day 3:
Breakfast: Smoothie (spinach, cucumber, pineapple, ginger, collagen), boiled egg
Lunch: Chicken soup with carrots, zucchini, rice noodles, ginger; rice crackers
Snack: Protein ball (oats, sunflower butter, maple syrup, chia), herbal tea
Dinner: Grilled turkey with rosemary, Japanese sweet potato, wilted greens
IBS-C Meal Plan
3-Day Functional Meal Plan for IBS-C (Constipation-Predominant)
Day 1:
Breakfast: Lemon water with flaxseed oil, overnight oats with chia, blueberries, cinnamon; green tea
Lunch: Lentil salad (arugula, pumpkin, carrots), olive oil + lemon dressing; rice crackers
Snack: Kiwi, pumpkin seeds
Dinner: Grilled chicken or tofu, baked acorn squash, sautéed spinach with garlic-infused olive oil
Functional Nutrition Meal Plans for IBS-D and IBS-C
Supplements: Magnesium citrate, Bifidobacterium probiotic
Day 2:
Breakfast: Warm water with apple cider vinegar, green smoothie (spinach, kiwi, banana, flaxseed, collagen)
Lunch: Brown rice bowl (turkey, carrots, avocado, greens), sauerkraut (1 tbsp)
Snack: Prunes or fig + walnuts, ginger tea
Dinner: Wild salmon, roasted beetroot and carrots, quinoa
Supplements: PHGG or acacia fiber, digestive enzymes
Day 3:
Breakfast: Buckwheat porridge with chia, almond butter, cinnamon; herbal tea
Lunch: Zucchini noodles with sautéed chicken, olive oil, basil; cooked kale
Snack: Warm pear with cinnamon, soaked chia in coconut milk
Dinner: Baked trout, sweet potato mash, steamed broccoli stems
Supplements: Magnesium citrate, ginger tea or bitters before meals