This is a sample of a day’s eating on an IBS diet, shown for illustrative purposes only, to display a variety of possible foods.
Breakfast
1 cup soy yogurt
2 tbsp sugar-free granola (or 1 cup oatmeal w.strawberries)
1/2 cup fruit smoothie (soy/rice milk and fruit)
Mid-Morning Snack
2 oatcakes (or 1 slice oatbread with light margarine, or 1 apple)
Lunch Option 1
1 cup lentil soup
1 whole wheat 6″ pita
1 oz hummus
2 cups mixed salad leaves
2 tbsp fat-free dressing
OR:
Lunch Option 2
3 egg-whites
1 chopped bell pepper
1/2 cup spinach
2 slices French/sourdough bread
Mid Afternoon Snack
1/2 cup unsweetened apple juice
1 mashed banana (or 2 rye crackers, or handful dried apricots)
Dinner Option 1
6″ tortilla
5 oz turkey breast, cut in thin strips
2 tsp olive oil
1 cup sliced bell peppers
1 cup spinach
1/2 cup vegetable juice
OR:
Dinner Option 2
1/2 cup mango juice (or apple juice)
4oz any fish (grilled)
1/2 cup mashed parsnips and carrots
1/2 cup boiled potatoes (or cooked rice, or soba noodles)
Dessert
Stewed apple with soy yogurt, or
1 cup fruit smoothie (soy/rice milk and fruit)
