How to Eat Enough Protein for IBS?

Easily! Skinless chicken breasts, seafood, egg whites, nut butters, quinoa, instant oatmeal, soy milk, nutritional yeast flakes, rice protein powder...

Eating for IBS means you need to lower the fat level and pay attention to soluble versus insoluble fiber.

But one thing you don’t have to worry about is getting enough protein in your diet. It’s actually hard not to.

Pick and choose your protein staples and mix and match as you wish:


Skinless chicken or turkey breasts - white meat only, no dark meat and no skin

Seafood - all fin fish, shellfish, fresh, frozen or canned (if canned in oil drain well)

Egg whites, fresh or powdered, or Egg Beaters

Quinoa

Instant oatmeal

Nutritional yeast flakes (add cheesy goodness when sprinkled on anything)

Rice protein powder added to smoothies

Nut butters or finely ground nuts (high in fat, so use more sparingly)

Soy milk, edamame, tofu, tempeh, TVP (get your gut used to raffinose, bean sugar, gradually)

Finely ground chia or hemp seeds (grinding breaks down the insoluble fiber)


Looking for IBS friendly recipes? Start here...

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