A Sample Day of Plant-Based Meals for IBS

If you’re eating more plant-based, you’re not alone. Based on a recent consumer survey, nearly 6 in 10 (60 percent) consumers say it is important that the food products they purchase or consume are produced in an environmentally sustainable way (similar to the 54 percent who said the same in 2019). Plant-based proteins are on the rise. A whopping 28 percent of consumers are eating more protein from plant sources, 24 percent are eating more plant-based dairy, and 17 percent are eating more plant-based meat alternatives.1 If you fit this consumer trend, here is a sample day of plant-based meals that are IBS-friendly.


Start your day off right! Power your morning with a fiber-filled option to keep your energy levels sustained and your digestive system happy.

  • 1/2 cup oatmeal made with ½ cup each water and almond pea protein milk
  • 1 firm banana, sliced
  • 1 tbsp peanut butter
  • 1 tbsp cocoa powder
  • 1/2 tbsp cacao nibs
  • 1/2 tbsp maple syrup
  • Pinch of sea salt
  • Almond pea protein milk, to taste

Tip: Choose bananas on the greener side, to keep them low in fructans, a potential IBS trigger. If you prefer your bananas ripe, stick to half a medium fruit. Not a fan of bananas? Try some blueberries!

Mid-morning snack

While it may be early in the day, your brain may already be in overdrive from work stress, family life, or household chores. Before energy levels get too low, grab a snack!

  • 3 cups popped popcorn
  • A drizzle of olive oil
  • 1/2 tbsp nutritional yeast
  • Pinch of sea salt

Tip: Popcorn has a whopping 3.5 grams of fiber per serving. It’s full of the insoluble kind, which speeds up the movement of waste, preventing constipation. Just be sure to stay hydrated!


Get over that mid-day slump with a nutritious and delicious lunch. Remember to incorporate a combination of carbohydrates, protein, and healthy fats to create a balanced meal.

  • 1 baked potato
  • 1/2 cup sautéed kale (chop finely for better tolerance)
  • 1/2 cup marinara sauce, with basil and oregano made without onion and garlic (or in tolerated amounts)

Notta Ricotta:

  • 1/3 cup crumbled firm tofu
  • 1 tsp lemon juice
  • 1/2 tbsp nutritional yeast
  • 1 tsp olive oil
  • Sea salt to taste
  • Fresh basil, chopped

Tip: Unlike soymilk, firm varieties of tofu are considered low FODMAP. Tofu is made from coagulated and pressed soymilk, which then gets drained off the FODMAP containing liquid. Avoid silken or soft tofu, since these options may trigger unwanted gastrointestinal distress.

Afternoon snack

It’s that time of day again! Finish the day off strong, and get a boost of energy with a fiber-filled snack.

  • 1 cup frozen grapes
  • Small handful of peanuts

Tip: Munch on frozen fruit like grapes, berries, or kiwi, for a refreshing snack. Pair fruit with an IBS-friendly protein source to keep you full and satiated between meals.


Another day in the books! Now, it’s time to fuel both the body and the soul. Look for pasta with the highest amount of protein that you tolerate. There are new blends that include chickpeas mixed with gluten-free whole grains that may be better tolerated.

  • 1 cup quinoa or brown rice pasta
  • 1 cup roasted sliced eggplant, zucchini, and green beans
  • Handful of cherry tomatoes, halved
  • ½ tbs olive oil
  • Squeeze of lemon juice
  • Small handful toasted walnuts
  • Fresh or dried oregano
  • Fresh or dried basil, chopped
  • Salt and pepper, to taste
  • Optional: pinch of red pepper flakes

Tip: Pile on the herbs! Leaving out onions and garlic doesn’t mean leaving out the flavor. Use fresh or dried herbs liberally and make your own IBS-friendly mixes by saving your favorite blends in small glass jars.


Sometimes, a day isn’t complete without a sweet treat! Save your gut yet satisfy your senses with low FODMAP fruit…and some dark chocolatey goodness.

  • ½ cup pineapple
  • 2 tbs dark chocolate chips, melted in a bowl
  • ¼ tsp ground ginger or 1 tsp grated fresh ginger

Tip: Ginger contains antioxidants and compounds that can help reduce nausea, abdominal pain, and cramping. Mix in smoothies, add to stir-fries or combine with cinnamon in your morning brew. Chocolate chips and cocoa nibs are so tasty—but limit them to a few times a week to avoid getting excess cadmium in your diet.

As you experiment with plant-based eating, remember to monitor your symptoms. If a food disrupts your gut, remove it and reintroduce it again at a late time. Remember, there is no rush! You don’t have to go 100-percent plant-based from one day to the next. Make gradual changes that are sustainable and make you feel great.

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