Living with Irritable Bowel Syndrome (IBS) can feel like a constant guessing game—one day your stomach’s fine, the next it’s in full rebellion. Whether it’s bloating, discomfort, unpredictable digestion, or food sensitivities, figuring out what works for your body can be frustrating.

The good news? You don’t have to live in food fear. With the right approach, you can nourish your body, manage symptoms, and still enjoy food without constant second-guessing.

IBS & Nutrition: Finding What Works for You

There’s no one-size-fits-all solution for IBS. What works for someone else may not work for you, and that’s where a personalised approach makes all the difference.

IBS-friendly eating isn’t about cutting everything out—it’s about understanding your triggers, choosing gut-friendly foods, and keeping your nutrition balanced so you don’t feel restricted.

For some, a low-FODMAP approach (which reduces certain fermentable carbohydrates that can cause gut distress) helps pinpoint problem foods. But it’s not a forever diet—it’s a troubleshooting tool to help you figure out what works best for your body. If you’re getting medical support, adjusting your diet alongside professional advice can make a huge difference.

How to Eat Well with IBS (Without the Overwhelm)

You don’t need to eat bland, boring meals to keep your gut happy. Here are some simple ways to support digestion without feeling like you're on a "diet":

1. Choose Gut-Friendly Proteins

Eggs, chicken breast, lean beef, turkey, and fish are easier to digest than fatty or processed meats. If you prefer plant-based options, firm tofu is a good alternative.

2. Be Smart About Fibre

Fibre is important, but too much of the wrong kind can trigger symptoms. Soluble fibre (found in oats, pumpkin, and zucchini) is gentle on digestion, while insoluble fibre (like wheat bran and raw cruciferous veggies) can be harder on the gut.

3. Keep Fat Intake Moderate

Fatty and fried foods can slow digestion and trigger symptoms. Stick to grilled, baked, or steamed options with healthy fats like olive oil and avocado in small amounts.

4. Pick the Right Carbs

Some carbohydrates digest better than others. White rice, quinoa, and sourdough bread (properly fermented) are good choices, while wheat-heavy options can be harder on the gut.

5. Hydrate, Hydrate, Hydrate

Dehydration can worsen IBS symptoms. Stick to water, peppermint tea, and herbal teas and avoid fizzy drinks, artificial sweeteners, and excessive caffeine.

Meal Ideas That Won't Upset Your Gut

If you’re stuck on what to eat, here are some easy, gut-friendly meal ideas that won’t leave you feeling restricted:

Breakfast:

🥣 Chia Pudding with Almond Milk – Topped with banana and a drizzle of maple syrup
🍳 Scrambled Eggs with Spinach & Sourdough Toast – Simple, high-protein, and easy on digestion
🥞 Oat Pancakes – Made with rolled oats, eggs, and cinnamon

Lunch:

🥗 Grilled Chicken Salad – Lettuce, cucumber, and lemon-olive oil dressing
🍚 Rice Bowl with Tofu & Steamed Veggies – Lightly seasoned with tamari
🍲 Pumpkin Soup – Smooth, creamy, and easy to digest

Dinner:

🍣 Grilled Salmon with Roasted Sweet Potato – A simple, nourishing option
🥘 Lamb & Quinoa Stir-Fry – With zucchini, carrots, and fresh herbs
🌮 Lettuce-Wrapped Turkey Burgers – With avocado and grilled veggies

Snacks:

🍌 Banana with Almond Butter
🥜 Pumpkin Seeds & Walnuts
🧀 Lactose-Free Cheese & Rice Crackers

You Don’t Have to Figure This Out Alone

Managing IBS while trying to lose weight, gain energy, or just feel good in your own body can feel overwhelming. But you don’t have to navigate it alone.

I work with women who want real solutions—not another restrictive diet. Whether you’re experimenting with different food approaches, following medical advice, or just want to eat in a way that makes you feel good, I can help you find what works for you.

📩 If you're ready to take the stress out of food choices, let’s chat.