Meal plans / Gut Rest & Rebuild
Gut Rest & Rebuild
After a flare-up, this is your reentry plan
A gentle reentry day after an IBS flare: plain rice, poached chicken, chicken noodle soup and mashed potato, with fat added back slowly.
2,200 calories and 95 g protein a day, 20 minutes of prep, easy.
Low-FODMAP-aware, not a guarantee — IBS triggers vary and serving size matters. These are general meal ideas, not medical advice; check with a doctor or dietitian before big diet changes, especially if you're losing weight. How the FODMAP approach works.
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Breakfast (start slow)
470 cal, 13 g protein per person
- 1½ cups white rice with a pinch of salt and 1 tsp butter
- 1 egg, soft-boiled
- ½ firm banana
- Peppermint tea
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Morning Snack
110 cal, 2 g protein per person
- 2 rice cakes with 1 tsp butter
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Lunch (building back)
490 cal, 24 g protein per person
- Chicken noodle soup — 1 serving (recipe makes 5)
- 1 cup extra white rice stirred in
Based on Low FODMAP Chicken Noodle Soup by Fun Without FODMAPs, rated 4.9 out of 5 from 10 reviews.
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Afternoon Snack
220 cal, 6 g protein per person
- ½ firm banana
- 1 tbsp peanut butter — only if lunch went well
- 2 rice cakes
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Dinner (gentle protein)
680 cal, 38 g protein per person
- 3 oz poached chicken breast, shredded — plain, salt only
- Mashed potato: 1 large potato + 1 tbsp olive oil
- 1 slice white sourdough
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Evening
250 cal, 10 g protein per person
- 1 cup warm lactose-free milk + 1 tbsp maple syrup
- 2 rice cakes
Tips from experience
- Poached chicken is the gentlest meat there is — simmer a breast in salted water for 15 minutes, then shred
- Add back fat slowly: oil and butter speed things through on a sensitive gut
- Most supermarket stock has onion and garlic — use a certified low-FODMAP stock or the soup recipe's broth
- If symptoms are severe, ongoing, or include blood, fever or weight loss, talk to a doctor — this plan is for the "getting better" phase, not for managing a medical emergency
Protein is set for a ~60 kg (130 lb) teen trying to gain weight. A typical range is about 1.2–1.6 g per kg of body weight (0.5–0.7 g per lb). If this is more than you need, eat a smaller meat portion and add extra rice, potato or bread.
Questions
Is the Gut Rest & Rebuild meal plan low-FODMAP?
It's built around ingredients that Monash University lists as low-FODMAP at the portions given — no onion or garlic (garlic-infused oil instead), lactose-free dairy, gluten-free pasta and firm bananas. Serving size matters, and IBS triggers vary, so treat it as a starting point and track how you feel.
How many calories and how much protein is in it?
About 2,200 calories and 95 g of protein for one person, across 6 meals and snacks. That's sized for a teen of about 60 kg (130 lb) who is trying to gain weight.
Can I make it for more than one person?
Yes. Use the "Cooking for" slider above the meals to scale every ingredient amount for 1 to 8 people. Calories and protein stay per person.
Where do the recipes come from?
The main dishes are based on well-reviewed low-FODMAP recipes: Low FODMAP Chicken Noodle Soup from Fun Without FODMAPs (4.9 stars, 10 reviews). Each one is linked under its meal.
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