What I Eat in a Day to Keep My IBS From Taking Over

Morning: Starting Slow & Soothing

☕ Warm Water + Peppermint Tea
I begin the day with a glass of warm water and peppermint tea. Peppermint naturally helps calm the gut and eases morning cramps or urgency.

🥣 Light Breakfast – Rice Porridge with a Dash of Salt & Boiled Egg
Rather than rushing into fibrous or cold food, I keep it gentle:

• ½ cup of soft-cooked jasmine rice with warm water (like a congee)
• One soft-boiled egg for protein

💡 Why it works: Easy to digest, low-FODMAP, and comforting on sensitive mornings.

Mid-Morning Snack (Optional)

🍌 Half a Ripe Banana or a Small Handful of Peeled Papaya
If I feel hungry before lunch, I go for low-fiber fruits that don’t ferment too much.

💡 Tip: Some days, I skip snacks. IBS isn’t just about food—it’s also about stress. So I listen to my body without pressure.

Lunch: Balanced & Bloat-Free

🍗 Protein + Gentle Carbs + Cooked Veggies

• Grilled or air-fried chicken breast (no heavy spices, just salt and thyme)
• ¾ cup cooked jasmine rice or mashed potato
• Cooked zucchini or peeled carrot (steamed)

Drink: Room temperature water—no cold soda or juice that shocks the gut.

💡 Why it helps: Light but satisfying. Cooking veggies reduces fiber harshness. The meal avoids common triggers like garlic, onions, and dairy.

Afternoon Reset

🍵 Gut-Friendly Boost: Probiotic Drink or Capsule
I usually take my spore-based probiotic (like GutShields or Bacillus coagulans SNZ 1969®) about 20 minutes before dinner. This helps reinforce balance and support immune regulation without bloating.

Dinner: Light & Kind to the Gut

🥘 Soup-Based Meal – Chicken Broth with Soft Rice Noodles and Tofu

• Clear bone broth base (homemade or low-sodium)
• Silken tofu or soft chicken pieces
• A few cooked spinach leaves or grated zucchini
• Rice noodles (avoid wheat/gluten unless tested and tolerated)

💡 My rule: Nothing fried. Nothing raw. Keep it warm, soupy, and small.

Evening (If Hungry):

🧉 Chamomile or Ginger Tea + 1–2 Rice Crackers with a Spoon of Peanut Butter
If I need something, it’s gentle. I avoid chocolate, dairy, and heavy late-night carbs.

Final Notes: This Isn’t Perfection—It’s Peace

I don’t count calories. I don’t aim to be perfect. Some days I eat more, some less. What matters is that my gut feels safe, not under attack. I’ve found that consistency, calm eating, and tuning in to my own rhythm helps me stay in control without fear.

You don’t have to eat exactly like me—but if you feel stuck or overwhelmed, maybe this simple guide gives you a place to begin.