Meal Plan for Irritable Bowel Syndrome (IBS) - Diet Plan & Recipes

Control IBS with MyFoodMyHealth's IBS Diet Plan

What to Expect

Congratulations! You're taking the first step on a new and exciting journey that uses food and diet to help address your health conditions. That means you'll be making some positive, but necessary changes to how and what you eat to improve your health. In your meal planner you'll no doubt see recipes and ingredients that may seem unfamiliar and new. That is the point and intentional. If you have serious health conditions, it is very likely that you should not keep doing - or eating - everything you did in the past in the same way. You will need to expand your culinary palette and learn to embrace the changes as you journey to better health.

Help control Irritable Bowel Syndrome (IBS) by following MyFoodMyHealth's easy and delicious diet plan for IBS. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to hundreds of delicious, chef-created recipes - most you can prepare in less than 30 minutes
  • Personalized weekly meal planner for IBS, which you can customize further by swapping out recipes, adding side dishes, removing foods you may be allergic to or dislike or including other family members' health requirements
  • All recipes include a nutritional value table
  • You can substitute and add additional recipes, such as side dishes, desserts and snacks
  • Time-saving weekly shopping lists, pantry basics, and online shopping resources
  • Expert information on food and nutrition for IBS as well as other health conditions and allergies
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more... 

Start Managing IBS with a Delicious IBS Meal Plan

For less than the cost of one cookbook you'll gain immediate access to our meal planner, 
recipes to help control IBS, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.




MyFoodMyHealth's Weekly Meal Planner

The Easy Way to Follow a Diet Plan for IBS

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals for IBS. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following a diet for IBS.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.

Back to Top >>



Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner

Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

Back to Top >>


What to Expect from the MyFoodMyHealth Healthy Meal Plan for IBS

When you eat to avoid symptoms of IBS, you avoid the foods that irritate sensitive intestines and that contribute to yeast overgrowth that cause gas and bloating. It's not the same food list for everyone. Keep a food journal. Some foods may aggravate your condition and other foods may be harder to pinpoint as the culprit. For at least a week, remove the foods that you sometimes experience IBS symptoms from when you consume them. Slowly integrate the foods back into your diet, one at a time, and note the reaction your body has. This information will help you determine which foods you should avoid and will help you pinpoint foods that many worsen your condition that you might not have been aware of previously.

You may also want to look at several other conditions that we have outlined that can have an impact on IBS such as candidiasis (yeast overgrowth), celiac disease and lactose intolerance.

Note: We follow the general guidelines and do not assume more exclusions than listed. If you need more specific food removals based on professional recommendation for your condition, or the severity of your condition, you are able to add more specific removals on your "My Profile" page.

Foods Included in the MyFoodMyHealth Diet Plan for IBS

The MyFoodMyHealth meal planner includes delicious recipes that are:

  • Composed of many vegetables
  • Include both animal and plant protein

Foods Excluded or Limited in the MyFoodMyHealth Diet Plan for IBS

The MyFoodMyHealth meal planner excludes the following foods to alleviate the symptoms of IBS:

  • Wheat
  • Dairy
  • Chili peppers
  • Beans (lentils are ok)
  • Corn

Back to Top >>


Delicious Foods to Eat if You Have IBS

While your meal planner will exclude the ingredients listed above, below are some additional notes about what to consider when eating for IBS. These are important to note when you are snacking or making your own recipes.

Delicious Herbs to Eat to Help with IBS

  • Chives
  • Garlic
  • Oregano
  • Parsley

Delicious Foods to Eat to Help with IBS

Eating a balanced diet high in fiber and whole, natural foods can help ease the pain and discomfort associated with IBS and lead to overall improved health.

Insoluble Fiber (Moves food through your body rapidly and helps maintain proper functioning of your colon)

  • Brown rice
  • Currants
  • Dried beans
  • Figs
  • Fresh peas
  • Gluten-free grains (quinoa, brown rice and buckwheat)
  • Prunes
  • Raisins

Peppermint Oil (Relaxes bloating)

Acidophilus (Maintains a proper balance of bacteria in the lower intestines and aids in digestion)

  • Soy Yogurt

Flaxseed (Eases symptoms of constipation)

Gluten-free Foods

  • Amaranth
  • Arrowroot
  • Balsamic vinegar
  • Braggs amino acids
  • Breads, cereals, crackers, and pasta made of corn, rice, potato, soy, arrowroot, tapioca, sago, flax, and/or hominy
  • Buckwheat
  • Corn
  • Cornmeal (polenta and tortillas)
  • Garfava
  • Hominy
  • Millet
  • Montina®
  • Nut Flours
  • Popcorn
  • Potato
  • Quinoa
  • Rice
  • Sorghum
  • Soy
  • Tamari
  • Tapioca
  • Tef
  • Wild rice

Back to Top >>



Try This Free IBS Recipe

Coconut milk imparts just the right amount of creaminess in this rich and creamy carrot-ginger soup without adding dairy. Download Creamy Carrot-ginger Soup recipe.

Butternut Squash & Sweet Potato Soup by Carole Ortenzo


Back to Top >>



General Information on IBS

What is IBS?

Irritable Bowel Syndrome (IBS) is a digestive disorder or a syndrome not a disease involving a malfunction in the intestinal system. It is diagnosed by its signs and symptoms rather than a blood or tissue test. There is no intestinal bleeding that differentiates it from Crohn's and colitis. The exact cause of IBS is unknown. Many sources believe certain diet, foods, stress, and hormone changes can trigger IBS. Generally, it doesn't lead to more serious diseases or ailments. Frequently, celiac disease, yeast overgrowth (candidiasis), lactose intolerance, food sensitivities and allergies can be mistaken for IBS and vice versa.

An important distinction – Inflammatory Bowel Disease

Inflammatory Bowel Disease (IBD) is not the same thing as IBS. IBD encompasses Crohn's and Ulcerative Colitis. IBD is a defined disease with definite signs and symptoms. To diagnose IBD scopes look for (structural) tissue damage and ulceration. Bleeding and excessive mucous in stool are the defining symptoms that differentiate IBD from IBS.

Symptoms of Irritable Bowel Syndrome

IBS symptoms are varied but principally involve:

  • abdominal pain
  • constipation
  • diarrhea or alternating constipation and diarrhea accompanied by bloating or gas 

Risk Factors for Irritable Bowel Syndrome

  • 35 years old and younger
  • women are affected more often than men
  • genetics
  • some research suggests those who suffered childhood sexual or physical abuse have higher rates of IBS

Triggers for Irritable Bowel Syndrome

  • Foods - dairy, gluten, processed foods, sugars, insoluble fiber, caffeine, alcohol
  • Hormonal situations
  • Some medicines
  • Stress

Treatment and Prevention of Irritable Bowel Syndrome

  • In some people, a diet which includes milk, eggs and wheat may exacerbate IBS. If you have adverse food reactions to these or other foods, an elimination diet may help your condition.
  • Peppermint oil
  • Constipation can be supplemented with insoluble fiber and flaxseed
  • Take your time when consuming your food

Foods to Avoid if You Suffer from Irritable Bowel Syndrome

  • Sugars - brown rice syrup, brown sugar, cane sugar, carmel  coloring, carmel sugars, concentrated fruit juice, corn sweetener, corn syrup, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, Karo syrups, lactose, malts, maple syrup, molasses, nectars, raw sugar, rice sugar and sweeteners, saccharides, sorbitol, sucrose, sugar cane, unrefined sugar, white sugar
  • Fats and fatty foods - cheese, chicken and turkey skin, chocolate, egg yolk, fried foods, full fat dairy products, meat, fatty fish and the skin of fatty fish specifically salmon, mackerel, herring, oils and shortening
  • Wheat
  • Dairy
  • Spices and hot spicy foods
  • Coffee
  • Alcohol
  • Food additives such as aspartame and MSG

Foods to Limit to Every Three Days if You Have IBS

  • Beans
  • Broccoli
  • Brussels sprouts
  • Onions

Back to Top >>


How MyFoodMyHealth Can Help You Control IBS


  • Our customized online meal planner uses the healing power of whole foods to help you control IBS. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.