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IBS Diet Menu

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)

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