5 Dietitians With IBS Share the Meals That Get Them Through Busy Weeks

When life gets hectic, nutrition often falls by the wayside. While one off-schedule week isn’t necessarily harmful to your long-term health, if you’ve got a functional gut disorder like irritable bowel syndrome (IBS), slipping out of your usual eating routine could send you straight for a flare.

“A busy week might mean not a lot of time to prepare meals, an increase in trigger foods—which includes high-fat foods and alcohol for me—decreased sleep, and increased stress,” Liz McMahon, MPH, RDN, an IBS and gut health dietitian in Eagleville, Pennsylvania, tells SELF. There are several different types of IBS, including: IBS with constipation (IBS-C), IBS with diarrhea (IBS-D), and IBS with mixed bowel habits (IBS-M). And while each type presents differently, flare-ups across the board are often triggered by stress, thanks to the gut-brain connection.

“If you’re constantly in that ‘fight-or-flight’ mode, your digestive system becomes more reactive,” Chelsea McCallum, a dietitian and IBS specialist in Brisbane, Australia, tells SELF. “For some people, that means constipation, while for others it can cause bloating, gas, or even diarrhea.”

During a high-stress week, it’s important to steer clear of foods that could further amplify symptoms—and keep up with behaviors that support healthy digestion. “No single meal will make or break your symptoms, but consistent, nourishing habits built around fiber, movement, hydration, and stress management can make a big difference over time,” Jessie Wong, MAcc, RDN, LD, host of the IBS Nutrition Podcast, tells SELF.

Not sure what to make during a week when you’re low on time? We asked five registered dietitians who have IBS to share the quick meals they rely on to get through their busiest days.

1. Chia Pudding With Lactose-Free Yogurt

“When life gets busy, you often don’t give yourself enough time in the mornings to sit and have a proper bowel movement,” says McCallum. “This can make constipation worse, especially if you’re rushing out the door.” McCallum says she leans more toward IBS-C, so establishing a consistent morning routine and slowing down really matters for her.

If McCallum knows she’s headed into a packed week, she prepares a no-fuss chia pudding made with lactose-free yogurt. “I keep it super simple: I add 10 grams of chia seeds per 100 grams of yogurt.” She mixes it up right in the tub—no extra mess or meal prep containers required.

McCallum likes this combo because the yogurt offers gut-healthy probiotics and the chia seeds deliver fiber—both of which can help you go. Ten grams (about one tablespoon) of dry chia seeds is rich in soluble fiber, which “acts as fuel for your gut microbes and helps support regularity,” McCallum adds. You can easily customize the flavor with frozen raspberries or blueberries, or add your favorite granola for an easy, nourishing breakfast.

2. Pumfu Tacos

Dahlia Marin, RDN, LD, CGN, a virtual private practice dietitian in Orange County, California, dealt with IBS-M symptoms for more than 20 years. Busy weeks were some of the most challenging for her symptoms, she recalls.

“Busyness means distracted, less mindful eating, which can lead to poor chewing, increasing production of gas and bloating in the gut, which can irritate and flare the nerves that are within and all around the gut’s barrier,” Marin says.

Her go-to lunch during these hectic weeks? Pumfu tacos (think tofu, but made from pumpkin seeds instead of soybeans) that come together in less than 20 minutes. She sautés or air-fries the cubed or mashed pumfu (you can use firm tofu if you can’f find pumfu in your grocery store), grills easy-to-digest veggies like carrots, zucchini, or bell pepper, and tucks everything into a tortilla. She recommends cassava, corn, or almond flour tortillas for easier digestion.

Tacos like these can help you load up on a variety of ingredients that ease discomfort and prevent an IBS flare from worsening, Marin says.

3. Cottage Cheese Bowl With Fresh Veggies and Pistachios

McMahon’s baseline is busy. Between juggling her three kids and a full workload, she tries to stay on top of the habits that help her gut stay regular—fiber, hydration, movement, sleep, and stress management. “I have IBS-C and it requires a lot of consistency in order to avoid a flare,” she says.

When she needs something quick but filling to tide her over until dinner, she makes a simple cottage cheese bowl with sliced cucumbers, bell pepper slivers, chopped pistachios, and whatever seasoning blend she has on hand. Cottage cheese is naturally high in protein and contains live and active cultures (aka, probiotics), which she says can support digestion and help ease bloating and constipation.

Another perk of this go-to lunch bowl? It provides a mix of protein and fiber. Lean proteins like low-fat cottage cheese tend to digest more easily than fattier varieties, like red meat, she says. Pairing protein with fiber-rich ingredients—like pistachios and crunchy veggies—helps keep her full and supports regularity.

4. Baked Salmon With Low-FODMAP Veggies

There are nights when you have time to go all out in the kitchen for dinner—and then there are busy weeks when you just need something fast. During the latter, Wong loves a simple sheet-pan salmon with low-FODMAP veggies. (Foods high in FODMAPs, certain fermentable carbohydrates known to exacerbate IBS, are common IBS triggers.)

“This dish is a true weeknight hero,” says Wong, who has IBS-C. “This sheet pan meal is fast, easy, and packed with anti-inflammatory omega-3s, fiber, and color. I roast salmon with garlic-infused olive oil and toss in low-FODMAP vegetables like zucchini, carrots, and bell peppers.” (Find her recipe here.)

Not only is this meal quick and easy to pull together, but the omega-3 fatty acids in the salmon can be supportive for people dealing with gut-related inflammation, Wong says. (Some evidence suggests that some people with IBS may have low-grade inflammation at a microscopic level.) And preparing the vegetables this way actually makes them better for bowel regularity. “Roasting breaks down fibers, making them easier to digest, which is helpful for anyone managing bloating, gas, or unpredictable symptoms,” says Wong.

5. Tofu Stir Fry

“My go-to meal that always feels good in my gut—and is easy to prep—is stir fry,” Erin Judge, RD, a Nashville-based dietitian who specializes in IBS, endometriosis, MCAS, and SIBO, tells SELF. “I make mine with firm tofu, green bell pepper, carrots, and green beans,” she says. “Then I serve it over steamed brown rice with coconut aminos, sesame oil, and a little sambal oelek, [an Indonesian chili paste].”

This savory dish comes together quickly, but even on days when her schedule feels chaotic, Judge makes sure she doesn’t rush through her meal.

“Outside of what I am eating, I also like to focus on how I’m eating each day. I make sure to relax my body and slow down with my meals, chewing really well and staying in tune with my fullness cues,” she says. Doing so helps her stave off excess bloating and gastrointestinal discomfort after eating. And as anyone navigating IBS knows, any small thing you can do to get some relief and help your gut feel more at ease is worth trying.

Related:

• 5 Tips to Try if Stress Is Sending Your IBS Into Overdrive
• 7 Ways You Could Accidentally Be Making Your IBS Worse
• 6 Bad Gut Habits GI Docs Wish You’d Break

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