A Sample Day of Plant-Based Meals for People With IBS

Last updated: October 2022

While adopting a plant-based diet may seem like the most recent food trend, its benefits are worth the hype. Eating a plant-based diet does not have to mean vegan or even vegetarian, but rather mostly plant-focused.

Research shows that plant-based diets can help improve blood pressure, inflammation, arterial flexibility, and digestive health – all while decreasing the risk of many diseases. Not to mention that living a plant-based lifestyle does wonders for the environment! This diet is also high in fiber, improving gastrointestinal health and gut motility – even among those with IBS.1,2

But, living a plant-based or plant-forward lifestyle while managing IBS is no small feat. It may sometimes feel like a "one or the other" phenomenon. But many low FODMAP foods can help satisfy your tastebuds, keep your gut happy, reach your nutrient needs, and are grown by Mother Nature herself. Whether you are looking for food-spiration for your next Meatless Monday or embracing your inner veg-head while better managing your IBS, check out this sample day of meals.

IBS plant-based meals

Breakfast

Vanilla Latte Overnight Oats

  • 1/2 cup gluten-free rolled oats
  • 1/3 cup unsweetened almond milk
  • 3 tbsp espresso or cold brew
  • 1/2 tsp vanilla extract
  • 2 packets stevia
  • 1 tsp maple syrup
  • 1 tbsp unsweetened coconut flakes

Plant-based tip: Overnight oats are a fiber-filled way to start any day. This breakfast helps overcome mid-morning energy slumps and provides sustained energy between meals. This caffeine-containing breakfast can also help activate your brainpower! Transform this breakfast into the perfect post-workout meal by adding plant-based proteins such as ground chia seeds or shelled hemp hearts, which also offer anti-inflammatory benefits.

Mid-morning snack

Must-Have Matcha Muffin

  • 1 and 1/2 cup gluten-free all-purpose flour
  • 1/4 cup ground flaxseeds
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 2 tbsp matcha powder
  • 3 large eggs
  • 3 tbsp plant-based butter
  • 1/3 cup almond milk
  • 1/4 cup maple syrup
  • 1 tsp almond extract

Plant-based tip: Matcha is more than simply an insta-worthy sensation. This vibrant-colored powder is derived from green tea leaves, providing an abundance of health-promoting antioxidants. Its potency is dependent on the grade of matcha, which you can tell from the brightness of its color. Opt for a ceremonial grade option – it’s made from younger tea leaves and has greater chlorophyll content than available alternatives.

Lunch

Gnocchi Cacio e Pepe

  • 340g (1 cup) gluten-free spinach gnocchi (made with potato, rice, and gluten-free flour)
  • 1/4 cup dairy-free pecorino cheese
  • 1 tsp cracked black pepper
  • 2 tbsp olive oil

Plant-based tip: This recipe is quick and easy, making it the perfect option for when time isn’t on your side. Made with spinach gnocchi, this plant-based meal is abundant in fiber and non-heme iron. Help improve iron absorption by pairing this dish with vitamin C-rich vegetables such as red peppers.

Afternoon snack

Wicked Green Anti-inflammatory Smoothie

  • 2 green kiwis
  • 1 to 2 tbsp ginger chunks
  • 1 cup of Lacinato kale (or kale of your choice)
  • Juice from one small lime
  • 3/4 cup of water
  • 5 ice cubes

Plant-based tip: This green smoothie is the perfect mid-day energizer snack. Kiwis help alleviate unwanted constipation and promote healthy gut function. Not to mention, they are rich in vitamin C, antioxidants, and fiber. This smoothie also contains ginger, which helps soothe the stomach with its pain-relieving and antiemetic properties. Talk about a tasty way to keep your gut-health smooth sailing!3

Dinner

Blackened Tofu With Polenta Rounds and Greens

  • 16 oz extra firm tofu
  • 18 oz ready-made polenta
  • 2 cups kale
  • 1 tsp chili powder
  • 2 tsp smoked paprika
  • 1 tsp cumin
  • 1/4 tsp ground pepper
  • 1/4 tsp salt
  • 2 tbsp lemon juice
  • 2 tbsp olive oil

Plant-based tip: Add some spice to your life! Herbs and spices are gut-friendly ways to elevate the flavor profile of any meal. Allow tofu to serve as the vessel for your culinary creativity by experimenting with various colorful herbs or spices. Pro tip: Incorporate dried spices during the cooking process to maximize flavor release.

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