IBS Diet Chart: Foods To Eat For A Healthy Gut

Snehil Sharma

Snehil Sharma
Mar 2023

2 min read
IBS Diet Chart

Table of content

Are you diagnosed with irritable bowel syndrome, which is considered a chronic, lifelong condition? IBS (irritable bowel syndrome) is known as a lifestyle disease, and an IBS diet chart is always considered to be a game-changer. No one wants to struggle with abdominal pain, cramping, bloating, etc. Thus, this medical disorder is characterized by recurrent abdominal pain or discomfort in alliance with abnormal defecation in the absence of any structural abnormality of the gut.

IBS has become a common and destructive life cycle for people. One of the most essential treatments for managing IBS is a balanced diet. So, that’s why the IBS diet plays a crucial role in suppressing or triggering the root cause of IBS. You must include foods that are high in fiber and a few essential minerals to manage IBS symptoms:

  • Whole grain cereals
  • Fruits
  • Water
  • Lean Meat
  • Oatmeals
  • Green Leafy

These food products mentioned above will help in hastening the healing process. Along with these nutrients, you also need to be aware of the foods that you need to avoid. Such as:

  • Nuts
  • Caffeine
  • Foods with a high fructose content
  • Carbonated beverages
  • Dairy products except for yogurt

These foods are the ones that spike the symptoms of IBS. So, you must exclude them from our everyday meals.

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IBS Diet Chart

One of the most essential treatments for managing IBS is diet. While any dietary change can be challenging, we have diets recommended by dietitians. So, let’s have a look:

Sunday-IBS Diet Chart

Breakfast (8:00-8:30AM)2 potato stuffed chapatti + ½ cup tea
Mid-Meal (11:00-11:30AM)1 cup chach
Lunch (2:00-2:30PM)1 cup moong dal + 1 cup karela + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + murmure handful
Dinner (8:00-8:30PM)1 cup dum aloo + 2 chapatti

Monday- IBS Diet Chart

Breakfast (8:00-8:30AM)1 cup vegetable poha + 1 cup curd
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup arhar dal + 1 cup ghia veg + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 2 atta biscuits
Dinner (8:00-8:30PM)1 cup carrot peas + 2 chapatti

Tuesday-IBS Diet Chart

Breakfast (8:00-8:30AM)1 cup vegetable idli + 1 cup curd
Mid-Meal (11:00-11:30AM)1 apple
Lunch (2:00-2:30PM)1 cup chana dal + 1 cup lotus stem and potato + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + handful makhane
Dinner (8:00-8:30PM)1 cup mattar mushroom + 2 chapatti

Wednesday-IBS Diet Chart

Breakfast (8:00-8:30AM)2 carrot stuffed chapatti + ½ cup tea
Mid-Meal (11:00-11:30AM)1 cup Chhach
Lunch (2:00-2:30PM)1 cup masoor dal + 1 cup cabbage mattar + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 1 toasted bread
Dinner (8:00-8:30PM)1 cup tori + 2 chapatti

Thursday-IBS Diet Chart

Breakfast (8:00-8:30AM)2 moong dal cheela with paneer stuffing with green chutney
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup toor dal + 1 cup beans aloo + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 2 hard toasts
Dinner (8:00-8:30PM)1 cup beans + 2 chapatti

Friday-IBS Diet Chart

Breakfast (8:00-8:30AM)2 stuffed chapattis + ½ cup tea/ 1 cup vegetable poha + 1 cup curd
Mid-Meal (11:00-11:30AM)1 pear
Lunch (2:00-2:30PM)1 cup rajma + 1 cup gobhi aloo + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + handful makhane
Dinner (8:00-8:30PM)1 cup pumpkin + 2 chapatti

Saturday-IBS Diet Chart

Breakfast (8:00-8:30AM)1 cup vegetable bread upma + 1 cup curd
Mid-Meal (11:00-11:30AM)1 cup Chhach
Lunch (2:00-2:30PM)1 cup white chana + 1 cup paneer bhurji + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 2 atta biscuits
Dinner (8:00-8:30PM)1 cup bhindi + 2 chapatti

Please Note: You will find these recipes on the Fitelo website. Also, this is a sample meal plan, which includes only 5 meals. However, we can even prepare a customized diet plan with 8 meals for you. If you are interested, then Contact US Today!

Foods You Should Avoid And Include In Your IBS Diet Chart

Let’s have a look:

                  ItemFoods to Consume Foods to Avoid

sweet potato, pumpkin, parsley, bottle gourd, potatoes, cabbage, pumpkin, ridge gourd, round gourd, radish, beetroot, ginger, broccoli, mushroom, cucumber, onion, carrot  tomato, garlic, okra, eggplant

papaya, guava, kiwi, pomegranate, apples, pears, apricots, pear, watermelon, muskmelonorange, lime, pineapple, plum, strawberries, peaches, packaged, and citrus fruits.
Beveragescoconut water, herbal tea, carrot juice, cucumber juice, kiwi juice, guava juice, papaya juice, Amla juice, Sugarcane juice, etc.alcohol, sweetened drinks, squashes, carbonated drinks, canned fruit juices, whole milk drinks, cream-based juices, canned soup, or packaged soup
Cerealswheat, rice, brown Rice, oats, quinoa, amaranth, finger milletrefined flour
Pulsesgreen gram and all split & skinned lentilschickpeas, kidney beans, black gram
Spicesturmeric, cumin, carom, fennel, mint, coriander, fenugreekred chili powder, cloves.
Seeds and Dry fruitssoaked almonds, raisins, figs.peanuts, cashew nuts, walnuts, pine nuts, and all types of seeds.
Flesh Foodslean meat, chicken, fish, boiled egg-white
processed and fried meat, red meat, beef, pork
Dairy Productsgoat milk, cow ghee, yogurthigh-fat milk, cream, cheese, buttermilk, butter
Oilscow ghee, coconut oil, olive oil, soybean oil palm oil, mustard oil, butter

Symptoms Of IBS Flares

The term “Flares” or “Flare-up” refers to periods when an individual’s symptoms worsen. Often an individual may experience a flare immediately after following a meal or can take a long time in some people.

  • Irregularities or changes in bowel habits
  • Passing of mucus from the rectum
  • Abdominal pain and cramping (often reduce after passing stool)
  • A feeling that the bowel is not empty after passing stools.
  • Swelling or bloating of the abdomen

IBS Symptoms In Males vs. Females

The symptoms of IBS in females and males vary from males to females. Thus, in several studies, it is shown that women experience more constipation and men experience more diarrhea.

Symptoms In Children

Most children experience pain in the abdomen which often occurs around bowel movements. Also cause issues such as constipation, diarrhea, or both.

Types Of IBS And Causes

IBS Diet Chart: Symptoms and Causes

There are three different types of IBS:

  • IBS With Constipation (IBS-C)
  • IBS With Diarrhea (IBS-D) 
  • IBS with mixed bowel habits (IBS-M)

Many factors can cause IBS to flare or worsen. The following are a few common causes of IBS:

Causes Of IBS:

1. Dietary Factors

These factors play a triggering role in IBS symptoms. These symptoms often worsen after an individual consumes certain products such as chocolate, milk, or alcohol. These products cause either constipation or diarrhea. Try to include yoga for constipation in your daily routine.

Also, there are food products like fruits, vegetables, and sodas that can also trigger bloating and discomfort. Thus, common dietary triggers of cramping or bloating include foods that cause flatulence (release of gas from the digestive system through the anus.

2. Microbial Imbalance

In many studies, it is stated that microbial imbalance can also play a major key role in IBS. Guts contain a microbiome that holds an ecosystem of bacteria and another microbial organisms. Also, many experts believed that treatments that target the microbiome may help alleviate symptoms in the future.

3. Food Poisoning And Infection

There are many links between IBS and food poisoning. Many individuals who experience food poisoning may develop IBS at a later date. Thus, the microbes involved in this are infectious gastroenteritis that may impact the immune system. So, this may lead to long-term changes in the gut. Such gastroenteritis triggers post-infectious IBS.

4. Stress

In the medical world, it is proved that there is a connection between the brain and your gut. This means that when an individual experiences stress or anxiety it triggers their IBS. Also, it is linked with mental health. Because it is shown that people living with post-traumatic stress disorder (PTSD) have a higher risk of IBS. If you want to know how to reduce the stress you can read this informative blog.

5. Other Factors

A few other factors may play a role in causing IBS symptoms to occur are:

  • An unusual response to infection
  • Response to medication
  • Hormones
  • Genetic factors
  • High-sensitive digestive organs to pain
  • Disorder of malfunction in the muscles that move food through the body.
  • An inability of the central nervous system to control the digestive system.

Risk Factors Involve In IBS

IBS may occur in many people occasionally. You’re more likely to have the syndrome if you:

  • Are Young: IBS occurs more frequently in people under age 50.
  • Are Female: IBS is more common among women. The therapy of estrogen before or after menopause also is a risk factor for IBS.
  • Have A Family History Of IBS: Genes may play a key role, as may share factors in a family’s environment or a combination of genes and environment.
  • Have Anxiety, Mental Health Issues, Depression, etc: A history of sexual, physical, or emotional abuse also might be a risk factor.

IBS Medication

Sometimes your symptoms do not improve through home remedies or with lifestyle changes such as regular yoga or diets. In this case, you must get in touch with doctors for proper medication. You should discuss your case openly with your doctor so that he can find the right medication for your issue.

A few drugs are used to treat all symptoms of IBS, and on the other hand, other drugs are focused on specific symptoms. Drugs that are used include:

  • Anti-constipation.
  • Antibiotics.
  • Tricyclic anti-depressants to ease the pain.
  • Medications to control muscle spasms.

A Word From Fitelo On IBS Diet Chart

IBS has unpredictable symptoms and negatively impacts your quality of life. So, with the help of an IBS diet chart, you can take care of your gut health and keep your IBS symptoms in check. Bringing changes to your diet and lifestyle can have a big health payoff in a very short period. But getting started is often the most challenging part. So, you must plan for success and keep your diet simple, or even contact Fitelo experts to guide you on your diet. If you want the desired outcome, you must adhere to a fully guided diet plan. 

Top 8 Foods With Hidden Sugar In IBS Diet Chart

If you think that all healthy foods are good for maintaining better health, then carefully watch this myth-breaking video. So, in this video, we have listed 8 healthy foods that contain hidden sugars which can affect your health and make you fat. Watch to know more!

Frequently Asked Questions

Q: In IBS Diet Chart Is Banana Good To Consider?

Ans: Banana is known for a good amount of potassium, and fiber. One banana has 3gms total fiber and 0.6 grams of soluble fiber which helps to soften stool in constipation and decrease diarrhea in those with IBS-D, but one-third of a ripe banana is recommended because of higher levels of oligo-fructus in ripped one which can trigger the IBS symptoms.

Q: Is Roti Good To Include Tn The Diet Chart For Irritable Bowel Syndrome?

Ans: Try and increase your daily fiber intake gradually, because any sudden increase may make the symptoms worse. Rely on whole grains like oats, barley, and quinoa. You can try simple healthy variants like Oats Roti and Mini Quinoa Pancake.

Q: How Common Are IBS Symptoms?

Ans: Approximately 20 to 40% of all visits to gastroenterologists are due to IBS symptoms. So, for those with IBS an additional burden comes from living in a society where the word “bowel” may scarcely be spoken. Thus, individuals must cope with multiple symptoms that affect every aspect of their lives.

Q: What Are The Symptoms Of IBS In Women?

Ans: Women may have these symptoms around the time of mensuration. Women who is in their menopause have fewer symptoms than women who are still menstruating. Also, its symptoms may increase at the time of pregnancy.  

Q: Is IBS Contagious?

Ans: IBS is related to bacteria in the small intestine, it is not contagious. But a person may develop post-infectious IBS after an intestinal illness for example gastroenteritis.

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Fun Fact

We all know that dals are the best source of proteins, but do you know it’s a myth? Yes, we know that dal is a rich source of carbohydrates, but does it also contain enough amount of protein too? So, let’s check out the link to know more!

Contact Us Today

If you’re searching for the right guidance as well as better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life!

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