The following meal plan is an example plan of a healthy low irritant diet which may help relieve symptoms of IBS. Use this to give you an idea of what are healthy nutritious foods to include, but don’t forget to vary your food choices and to drink plenty of water through the day. Remember to check with your doctor before following this plan.


High fibre cereal (porridge, Shredded Wheat, Weetabix, etc) + skimmed milk

and 1-2 slices wholemeal bread with olive oil-based spread

200ml smooth fruit juice

Mug weak tea/coffee



2-3 digestive biscuits





Sandwich: Wholemeal bread + olive oil-based spread + cheese or slice deli chicken/ham or tuna in low fat natural yoghurt or smoked salmon

or cottage cheese / quark with 4-5 rye crispbread / oatcakes

Small portion of raw carrot / cucumber

Low fat yoghurt

Drink water



2-3 oatcakes

Peeled apple / pear

Mug weak tea/coffee


Evening Meal

Chicken breast or white fish or lean meat

and basmati rice or wholewheat pasta or jacket potato or sweet potato

and large serving of cooked veg



1-2 slices wholemeal bread, toasted with olive oil-based spread and smooth peanut butter

Drink water