IBS & Lactose Intolerance Diet Plan
Introduction
This is a diet plan tailored for individuals with Irritable Bowel Syndrome (IBS) and lactose intolerance. It
follows a low-FODMAP, lactose-free approach designed to minimize digestive discomfort.
Daily Meal Plan
General Daily Meal Plan:
Breakfast:
- Oatmeal with lactose-free or almond milk
- Banana slices or blueberries
- Herbal tea or black coffee (if tolerated)
Mid-Morning Snack:
- Pumpkin seeds or banana
- Lactose-free yogurt
Lunch:
- Grilled chicken or tofu
- Quinoa or rice
- Steamed low-FODMAP vegetables (carrots, zucchini, spinach)
- Olive oil & lemon dressing
Afternoon Snack:
IBS & Lactose Intolerance Diet Plan
- Rice cakes with peanut butter or smoothie with almond milk, berries, chia seeds
Dinner:
- Baked or grilled fish or turkey
- Roasted potatoes or sweet potato
- Sauted greens (spinach, bok choy, kale)
Optional Evening Snack:
- Lactose-free pudding or kiwi
Foods to Avoid
Foods to Avoid (for IBS & Lactose Intolerance):
- Lactose: milk, cream, ice cream, soft cheeses
- High-FODMAPs: onions, garlic, beans, apples, honey, wheat
- Carbonated drinks, artificial sweeteners (e.g., sorbitol)
- Caffeine (if sensitive)
- Fried or fatty foods
Better Alternatives
Better Alternatives:
- Dairy alternatives: almond milk, lactose-free milk, oat milk
- Firm cheeses: cheddar, parmesan (low in lactose)
IBS & Lactose Intolerance Diet Plan
- Low-FODMAP fruits: bananas, blueberries, kiwi, strawberries
- Lean proteins: chicken, turkey, tofu, eggs
- Whole grains: oats, rice, quinoa
Weekly Meal Prep Guide
Weekly Meal Prep Guide:
Sunday Prep:
- Cook quinoa/rice for the week.
- Roast a batch of sweet potatoes and carrots.
- Bake/grill chicken, turkey, or fish (store in portions).
- Prepare overnight oats for 34 days.
- Wash and chop greens (spinach, zucchini, kale).
Sample Weekly Menu:
MondayFriday (Rotate meals)
Breakfast: Overnight oats with berries
Lunch: Quinoa bowl with grilled tofu & veggies
Snack: Banana + lactose-free yogurt
Dinner: Baked fish, potatoes, sauted spinach
Weekend:
IBS & Lactose Intolerance Diet Plan
Breakfast: Rice cakes with peanut butter
Lunch: Chicken with rice & steamed zucchini
Snack: Smoothie (almond milk + kiwi + chia seeds)
Dinner: Turkey with roasted vegetables
