IBS Diet Plan: My Most Common Meal

So now that I’ve talked a bit about common triggers, I figured it was time to tell you what you CAN eat. Eating for IBS doesn’t mean you have to have a bland diet. That being said, I do eat a lot of the same foods.


When you have IBS, you have to change the WAY you eat. In general, I find it easier to eat smaller portions throughout the day rather than focus on three large meals. Eating more protein helps me feel full, so I don’t overeat. I have a protein shake or bar in the morning, followed by a snack 2-3 hours later, then lunch, then a snack, then dinner. Those snacks can be live-saving — when I skip them, I tend to eat too much at meal times.

The one meal I eat perhaps more often than anything is chicken breast and vegetables. Chicken is a lean meat, so you’re not getting tons of fat like you might with beef. I like to basically do a stir-fry of chicken with green peppers and onions. Some people have issues with those veggies, so you might have to come up with other options if that’s you.

I cook the chicken in coconut oil. I’ve heard that olive oil, which I used to cook more with, tends to give off more free radicals as it is heated. I don’t know if that’s true or what the dangers of free radicals are exactly, but more and more people are loving coconut oil, and I’m one of them. For your sake, don’t ever cook anything in butter ever again. I cook the chicken in a pan on top of the stove, and I add some spices or herbs to it to give it some flavor. Now, don’t add too many spices, as that will definitely send your gut into overdrive. Also don’t use spices with MSG because those will rip you up from the inside out.

Once the chicken is cooked, I add the vegetables and cook a bit longer. I prefer my veggies a little al dente, but you MUST CHEW THEM. Otherwise your tummy will say, “screw you, I ain’t digesting this shit.” Pain will follow. I realized pretty soon I didn’t want to eat all my veggies in liquid or baby-food-like form, so I just make sure I do a great deal of digesting in the mouth before I send it to my stomach.

You might notice it’s just chicken and veggies. I’ll pair it with a side of fresh fruit, an avocado or maybe some crackers and hummus. I’m avoiding eating too many starchy carbs like potatoes or rice.

I also usually end up making enough that I get to have leftovers a couple more times that week. And every time I eat it, I know I’m eating safe foods that won’t lead me to an evening spent with my toilet.