Your Personal Meal Planning Assistant
December 10, 2015 / Nicole Villeneuve

How to Create an IBS Diet Plan

Orange Chicken with Stir Fried Lettuce and RiceMaking an IBS diet plan can seem daunting. With all the foods in the world, how do I know which are causing your symptoms? And how do I start eating without them?

Here are a few of our tips on how to start creating an IBS elimination diet that works for you:

1. Start gluten-free and dairy-free.

Dairy is the most frequently-cited IBS trigger food, both because of the hard-to-digest lactose and the high fat content. Gluten isn't far behind. Luckily, awareness about both gluten-free and dairy-free diets has exploded over the past few years, and there are more options than ever if you're avoiding these triggers. Even if you introduce other foods back to your diet after your elimination phase, many IBS sufferers maintain a gluten-free, dairy-free diet for life. You can start with our gluten-free dairy-free plan on PlateJoy!

2. Eliminate the most common triggers.

Several other foods are common IBS culprits: cruciferous vegetables (cabbage, cauliflower, broccoli, and brussels sprouts), beans and lentils, beef and pork, and chocolate.

By eliminating these foods in your IBS diet plan from the start, you can reset your baselines and more easily determine your unique triggers by reintroducing them one-by-one in small quantities. You can easily find recipes on PlateJoy by adding these ingredients to your exclusion list.

3. Avoid coffee, alcohol and carbonated drinks.

Even if you've gotten used to cooking meals without your IBS triggers, you might still be drinking them! That's why part of our recommended IBS diet plan includes cutting out coffee, alcohol and anything bubbly.

4. Leave out the onion and garlic.

Onion and garlic seem like they're in everything, but if you're still not feeling your best after eliminating the foods above, they might be giving you grief. Not to worry! Try substituting celery, chives, fennel or leek in their place. If you're more sensitive, try infusing oil with garlic by simmering whole garlic cloves in olive oil for 3 minutes, then remove the garlic to keep some of that great flavor, without the tummy trouble.

5. As always, keep it natural :)

We believe in keeping processed foods to a minimum no matter what meal plan you're following, and an IBS diet plan is no exception. Cooking with fresh food helps limit the saturated fats and refined sugars that trigger IBS symptoms. And if it tastes better too? Just a happy side effect.

Start creating your IBS diet plan on PlateJoy!

Nicole Villeneuve
Director of Content @ PlateJoy

Nicole Villeneuve is the Director of Content Strategy at PlateJoy and a certified Diabetes Prevention Lifestyle Coach. A graduate of Yale University, she previously worked in book publishing, with a focus on cookbooks and health, and ran the food blog Paper and Salt. Her writing has been featured in Bon Appetit, Food & Wine, The New York Times Magazine, The Paris Review, and The Daily Beast. Nicole lives in San Francisco and loves cooking, reading, exploring new restaurants, and running by the ocean. You can (very occasionally) find her on Twitter.

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