Manage IBS and Bloating with Gut-Friendly Foods

Day 1

• Breakfast: Oats with almond milk, chia seeds, and a small portion of strawberries (fiber to improve digestion and support gut health).

• Snack: A handful of pumpkin seeds (rich in magnesium and fiber to support digestion).

• Lunch: Grilled chicken with quinoa and steamed zucchini (lean protein and fiber to soothe the gut).

• Snack: A small portion of kefir (probiotics to support gut health and balance digestion).

• Dinner: Grilled salmon with steamed spinach and sweet potato (anti-inflammatory, easily digestible foods to prevent bloating).

Day 2

• Breakfast: Smoothie with spinach, blueberries, almond milk, and ground flaxseeds (fiber and antioxidants to support gut health).

• Snack: Carrot sticks with hummus (prebiotics and fiber to support gut bacteria).

• Lunch: Lentil soup with carrots and celery (lentils for fiber and vegetables for easy digestion).

• Snack: Greek yogurt with a dash of cinnamon (probiotics and anti-inflammatory properties to soothe the gut).

• Dinner: Grilled turkey with roasted cauliflower and quinoa (fiber and protein to ease digestion and prevent bloating).

Day 3

• Breakfast: Scrambled eggs with spinach and avocado (protein, healthy fats, and fiber for digestive support).

• Snack: A handful of almonds (healthy fats and fiber to support gut health and prevent bloating).

• Lunch: Grilled tofu with mixed greens and olive oil dressing (plant-based protein and anti-inflammatory ingredients to support gut health).

• Snack: A small portion of kefir (probiotics to enhance digestion).

• Dinner: Grilled chicken with quinoa and steamed broccoli (fiber and protein to support gut function and reduce bloating).

Day 4

• Breakfast: Chia seed pudding with coconut milk and blueberries (fiber and probiotics to improve digestion).

• Snack: Celery sticks with almond butter (healthy fats and fiber to support gut health and prevent bloating).

• Lunch: Grilled chicken with quinoa and roasted Brussels sprouts (fiber, protein, and antioxidants to support digestion).

• Snack: Greek yogurt with ground flaxseeds (probiotics and fiber to soothe the digestive system).

• Dinner: Grilled salmon with steamed spinach and sweet potatoes (anti-inflammatory, nutrient-dense foods for gut health).

Day 5

• Breakfast: Smoothie with kale, chia seeds, almond milk, and strawberries (fiber and antioxidants to reduce inflammation and support digestion).

• Snack: A small handful of walnuts (omega-3s and fiber to support gut health).

• Lunch: Roasted chicken with quinoa and steamed asparagus (protein and fiber to reduce bloating and ease digestion).

• Snack: Kefir with a sprinkle of cinnamon (probiotics and anti-inflammatory properties to support gut health).

• Dinner: Grilled shrimp with roasted cauliflower and quinoa (easily digestible protein and fiber to soothe the gut).

Day 6

• Breakfast: Scrambled eggs with spinach and avocado (protein, healthy fats, and fiber to ease digestion).

• Snack: A handful of pumpkin seeds (magnesium and fiber to support gut health and reduce bloating).

• Lunch: Tofu stir-fry with broccoli, bell peppers, and zucchini (plant-based protein and fiber to reduce inflammation).

• Snack: Greek yogurt with chia seeds (probiotics and fiber to support gut health and digestion).

• Dinner: Grilled chicken with steamed asparagus and quinoa (lean protein, fiber, and antioxidants to prevent bloating).

Day 7

• Breakfast: Oats with almond milk, chia seeds, and blueberries (fiber and antioxidants to support gut health).

• Snack: A handful of mixed nuts (healthy fats and fiber to support digestion).

• Lunch: Lentil soup with spinach and carrots (fiber and anti-inflammatory ingredients to reduce bloating).

• Snack: A small portion of kefir (probiotics to improve gut function).

• Dinner: Grilled trout with roasted Brussels sprouts and quinoa (protein and fiber to support digestion and reduce bloating).