1-Day Sample Menu for IBS-Constipation
Breakfast: Mixed Berry Protein Smoothie
One of my favorite quick, nutrient-dense breakfasts is this smoothie! The mix of berries, banana and chocolate protein powder give this smoothie a sweet flavor, while the chia seeds are full of fiber and omega-3s. I will occasionally add 1 scoop of Sunfiber to increase my fiber intake if needed, this does not change the flavor or consistency of the smoothie!
Ingredients:
o 1 cup of organic frozen mixed berries
o 1/2 banana
o 2 tbsp. of chia seeds
o 1 scoop of chocolate protein powder (I use Designs for Health Pure Paleo protein)
o 1 cup of almond milk (or enough to cover the fruit)
o Optional: 1 scoop of Sunfiber (I use Tomorrow’s Nutrition)
You can find both supplements in my Fullscript dispensary.
Instructions:
o Add all ingredients to a blender and blend until smooth, enjoy immediately!
Lunch: Vegetable Soup Topped with Sauerkraut
This is an easy recipe to meal prep for the week! It’s brothy base is warming and comforting while packed with hearty, nutrient-rich vegetables. Sweet potatoes, peas, and corn provide a great source of fiber to this meal. Fermented foods like sauerkraut not only add great flavor to the dish but are also beneficial for the gut microbiota.
Ingredients:
o 1 15oz. can of fire roasted tomatoes, diced
o 1 carton of beef broth
o 1 yellow onion
o 2 cloves of garlic, minced
o 2 large carrots
o 3 celery sticks
o 1 small, russet potato
o 1 small, sweet potato
o 1 cup of frozen peas
o 1 15 oz. can of fire roasted corn
o 2 tbsp. of dried oregano
o 1 tbsp. of Italian seasoning
o 1 tbsp. olive oil
o Salt and pepper to taste
o 2 tbsp. of sauerkraut for toppings
Instructions:
o Peel and dice all vegetables
o Add olive oil to a stock pot over medium heat
o Add garlic, onions, carrots, celery, oregano, and Italian seasoning to the stock pot and stir for 3-5 minutes
o Add in diced potatoes and stir for 1 minute
o Pour in can of diced fire-roasted tomatoes, carton of beef broth, salt and pepper and bring to a boil.
o Once boiling, reduce to a simmer and cover for 20 minutes, stirring occasionally.
o Once all vegetables are tender, add in drained and rinsed can of fire roasted corn and cup of frozen peas, stirring for 5 minutes.
o Serve warm and top with sauerkraut.
Dinner: Bang Bang Salmon Bowls
This is a delicious dinner that comes together quickly! I’ve made this many times and it’s sweet, spicy and savory flavor always hits the spot. Salmon is packed with omega-3s and protein while edamame also provides protein and fiber. You can also double the sauce measurements and leave some on the side for dipping or additional toppings.
Ingredients:
o 1 piece of salmon
o 1 tbsp. of mayo
o 1 tbsp. of Thai chili sauce (I use Trader Joe’s brand)
o 1/2 tbsp. of Sriracha
o 1/2 tsp. garlic powder
o 1/2 tsp. paprika
o 1/2 cup of brown rice
o 1/4 cup of frozen edamame
o 1 small cucumber
o Optional toppings: green onions and sesame seeds
o Avocado oil spray
Instructions:
o Cook brown rice as directed from packaging.
o Cut the skin off the salmon and dice into cubes
o Combine mayo, Thai chili sauce, Sriracha, garlic powder, and paprika together in a bowl to make the Bang Bang sauce.
o Add salmon to the bowl of Bang Bang sauce and stir until evenly coated.
o Lightly spray air fryer tray with avocado oil and place salmon in the tray
o Air fry salmon at 400 degrees for 8-10 minutes, tossing half way through
o While the salmon is cooking, slice the cucumber and microwave frozen edamame as instructed on the packaging.
o Add cooked brown rice, salmon bites, cucumber and edamame to a bowl topped with green onions and sesame seeds, and enjoy!
References:
Di Rosa C, Altomare A, Terrigno V, et al. Constipation-predominant irritable bowel syndrome (IBS-C): effects of different nutritional patterns on intestinal dysbiosis and symptoms. Nutrients. 2023;15(7):1647. Published 2023 Mar 28. doi:10.3390/nu15071647
Garnås E. Fermented vegetables as a potential treatment for irritable bowel syndrome. Curr Dev Nutr. 2023;7(3):100039. Published 2023 Feb 18. doi:10.1016/j.cdnut.2023.100039
