Stop the Worry; an IBS Meal Plan Doesn’t Have to be Difficult!

MY SEARCH FOR AN IBS MEAL PLAN BEGINS:

My search for answers about my gut symptoms dragged on for months and months and included more medical professionals than I care to count.  I left every appointment feeling completely confused and with no good solutions.  

Well…hindsight is 20/20. Looking back now, it seems obvious that I should have been skeptical.  None of those doctors ever questioned what I was actually putting into my belly in the form of food! 

It makes perfect sense now, but I guess at the time I was looking for the magic pill or quick fix that would bring me instant relief.

I mean, aren’t we all?

But, at some point I realized it was going to be up to me to find a way to improve how I felt day to day.  I did tons of reading and research. What popped up again and again were people getting miraculous results for symptom relief by simply changing their diets.

Whoa! Why hadn’t I thought of that??? Why hadn’t anyone told me that???

WHY ‘CLEAN EATING’?

So that is what I did.  I made incremental swaps towards more whole foods and tried to eat ‘clean’ 80-90% of the time to improve my digestion.   

Although it didn’t happen overnight, these changes improved my symptoms of bloating, anxiety, and brain fog dramatically.  And, bonus…I ended up losing weight in the process!

Eventually, some symptoms remained so I also eliminated specific foods (gluten, dairy and corn) to determine if my body was sensitive to those items in particular.    

I still tweak my diet now and then to see how my body responds, but what I come back to over and over again is a baseline eating plan that is full of wholesome, real foods.  

Curious about clean eating but don’t know where to start?  Get your FREE Bundle here that includes an Informative Guide to start you off with confidence AND a Recipe Book and Meal Plan for 5 days of wholesome eating. It’s your Clean Eating Kit!  

AN IBS MEAL PLAN WORTH TRYING:

How I wish someone would have impressed upon me the importance of being mindful about what I was feeding my body all day, every day from the start! 

I literally did not have to look any further than the end of my fork for the answers I needed! 

If you are struggling with gut symptoms from IBS and have not yet tried changing your diet, here is your chance to take action and make a difference.

For many people, making the switch to mostly ‘clean’ foods instead of processed, nutrient-poor foods is enough to get rid of many frustrating symptoms.  Others will find some relief by doing so, but will perhaps need to try taking out some common ‘trigger’ foods to get better results later on.

Either way, I would recommend cleaning up your existing diet before attempting a super-restrictive, hard to stick-to plan. 

Clean eating is definitely a doable, healthy starting point and you can move at your own pace.  It doesn’t have to be an all or none process.

SO WHAT IS CLEAN EATING ANYWAY?

I have noticed that clean eating can mean different things to different people.  In my mind it means eating real, wholesome foods that are as close to nature as possible.  

So fruits and vegetables are a definite yes! Eat as many of these as you want.

Another good rule to follow: avoid any processed foods (think of things you buy in a box or package).  

I have seen some ‘clean eating’ recommendations that avoid dairy. For me, if it does not have added sugar and is hormone-free, I do use dairy on occasion including butter, whole milk plain Greek yogurt, cream and cheese.  

Just pay attention to how your body responds to dairy as it can be a ‘trigger’ food for IBS.  I know in my case, that dairy will usually cause bloating if I eat too much. 

When it comes to protein sources and clean eating, pasture raised meat options are great. Try beef and chicken as well as eggs.  You can also get protein from wild caught seafood and nuts and nut butters.   

Beans are another source of protein and a clean food. Unfortunately, many people with IBS have difficulty digesting beans and should pay close attention to symptoms and adjust as needed.

Unrefined grains, like whole wheat bread and pasta, oatmeal, quinoa, and brown rice are all clean foods you can include in your meals. 

As far as sweeteners, honey, maple syrup and coconut sugar are all acceptable.  Even though these are considered clean foods, you should be mindful about keeping sugar levels low in general. 

You do not have free reign to eat limitless quantities!  This is a good example of ‘you can have too much of a good thing’. 

HELPFUL HINTS:

Let’s get you started!:

• Shop the perimeter of your grocery store, sticking to produce, meat, dairy and eggs
• Plan meals ahead and have snacks on hand including nuts and fruits and vegetables
• Use a service to preorder your groceries from home and stick to your clean eating list.  This way you won’t be tempted to buy ‘junk food’ as you walk up and down the aisles!
• Cook at home whenever possible so you know exactly what you are eating (a resouce for helpful recipes).
• Stay away from artificial sweeteners as they can make IBS symptoms worse!
• Use lots of fresh herbs as they provide great flavor and help with digestion (check out this blog post for more info).
• Use a food journal to notice positive changes in how you feel including: energy levels, mood, bowel habits, skin clarity, sleep quality and mental clarity.

You may be surprised by the amazing changes!

It is my experience that the more ‘cleanly’ you eat, the better you will feel and the more control you will have over your gut symptoms.

I hope you find this to be true too!  And remember, the most important benefit of clean eating is that it truly is a lifestyle change that you can stick to forever.

As always, when reading information contained on this website, please consult your health care provider before making lifestyle and diet changes. In no way am I claiming to be a medical professional.