The IBS Daily Dozen

In this unofficial daily dozen companion guide, I share my top tips for achieving the daily dozen this Veganuary whilst managing IBS. If you've thought about reducing your meat and dairy consumption but are afraid of what that might mean for your gut then this post is for you. It's a part of my Veganuary for IBS sufferers series which aims to help those with gut issues increase the number of plant-based foods and meals in their diet without causing flare-ups.

Jump to:

• What is the Daily Dozen?
• What is the IBS Daily Dozen?
• Do I have to be vegan to do the Daily Dozen?
• Can I do the Daily Dozen on a low FODMAP diet?
• IBS Daily Dozen Checklist
• 1 ~ Beans
• 2~ Berries
• 3 ~ Cruciferous vegetables
• 4 ~ Fruit
• 5 ~ Grains
• 6 ~ Greens
• 7 ~ Flaxseed
• 8 ~ Nuts & Seeds
• 9 ~ Spices
• 10 ~ Vegetables (non-leafy)
• 11 ~ Water
• 12 ~ Workout
• Comments

What is the Daily Dozen?

If you're not aware, the official Daily Dozen is a challenge that aims to encourage you to incorporate 12 foods to eat and actions to do every day that can potentially have the most positive impact on your overall health. The daily dozen focuses specifically on the foods and number of servings per day that pack the biggest nutritional punch for your efforts.

The daily dozen was created by Dr Michael Greger, physician, clinical nutritionist specialist and author of How Not to Die and How Not to Diet. You can find the original daily dozen resources here.

It is not a specific diet or meal plan but is in the format of a simple checklist. This makes it quick and easy to track and include some of the healthiest foods on the planet in your daily routine. It's a great way to ensure you're eating a varied diet, particularly if you're new to focusing on plant foods, making it the perfect resource to use during Veganuary and beyond.

What is the IBS Daily Dozen?

This companion guide is designed to be used alongside the official daily dozen checklist or challenge as a way to make the transition to including more plants in your diet a bit more comfortable and a whole lot less fart-inducing for you and your gut.

I've incorporated simple tips for reducing IBS symptoms whilst increasing more plant foods in your diet.

Do I have to be vegan to do the Daily Dozen?

No, not at all. Everyone can benefit from adding the foods and habits from the daily dozen challenge to their routine. However, you'll likely find that once you're regularly eating the full amount of beans, grains, fruits and veggies you'll have little room left for animal products.

Can I do the Daily Dozen on a low FODMAP diet?

Yes. It is possible to incorporate all of the foods in the Daily Dozen challenge into a low FODMAP diet. However, if you're still in the elimination phase or working on your FODMAP reintroductions you'll need to be mindful of portions. I suggest sticking to the portions recommended by your dietitian or in your low FODMAP app.

Whilst the guide below is not low FODMAP specific, these general tips are a good starting point for IBS sufferers. Specific low FODMAP portions of each of the daily dozen foods can be found in the Monash or FODMAP Friendly apps.

It's also worth pointing out that sticking to the low FODMAP diet can be a huge challenge in itself. You may find that attempting the Daily Dozen challenge alongside a low FODMAP diet is too much. If you feel it is having a negative impact on your food choices, dietary restrictions or mindset around food then stop the challenge and speak to your doctor or dietitian as soon as possible.

IBS Daily Dozen Checklist

1 ~ Beans

Examples of beans to try include;

• aduki beans
• baked beans
• black beans
• black eye beans/peas
• butter beans/lima beans
• broad beans/garbanzo
• chana dahl
• chickpeas
• edamame
• green peas
• haricot beans
• kidney beans
• lentils
• mung beans
• pinto beans
• soya beans
• tempeh
• tofu

Stick to ¼ up to a maximum of ½ cup of cooked beans per serving. To hit your daily protein requirements without triggering flare-ups aim to include protein-rich foods at each meal or snack.

Incorporate multiple small servings of beans throughout the day rather than eating them all at once in one meal. Aim for variety across the day in order to vary the type of fermentable fibres you're eating. This can help to avoid overloading your digestive system.

Increase the quantity and frequency of beans slowly over time. This may mean that, at first, you need to pay attention to your overall protein intake to reduce the likelihood of deficiencies. Always consult a dietitian if you feel that your protein intake is inadequate for your needs.

Beans are one of the most likely offenders when it comes to causing IBS flare-ups. The fart-inducing fermentable carbohydrates found in beans are water-soluble. This means that canned beans contain less than dried beans. Because they are stored in water inside the can, more of the fermentable carbohydrates leach out of the bean before we eat them. Always drain and rinse canned beans thoroughly before using them to remove as much of the canning liquid as possible.

Over the past few years, a trend has emerged in the vegan food scene for aquafaba, the canning juice from chickpeas and beans. This frothy liquid can be whisked or used in baking. Whilst it is a very effective egg substitute I recommend everyone with gut issues to give it a miss, to begin with. The reason this liquid behaves the way it does in recipes is mainly due to those bubbly fermentable, fart-inducing carbs.

This principle also applies to tofu which is why firmer varieties contain fewer FODMAPs than softer varieties, which retain more water. For easier digestion choose firm or extra firm tofu, drain away any liquid from the packaging and press your tofu to remove as much water as possible.

If you prefer cooking your beans from scratch then there are some anecdotal tips for making them easier to digest;

• soak the beans for a minimum of 12 hours before cooking
• add a pinch of bicarbonate of soda/baking soda to the soaking water
• discard the soaking water and cook the beans in fresh water. Note that soaking can reduce the cooking time so test and adjust accordingly
• cook the beans really thoroughly, in a pressure cooker would be ideal
• discard the cooking water and rinse the beans thoroughly once cooked
• cook your beans completely and discard the water before adding them to a recipe, rather than adding them raw and allowing them to cook in the liquid that you'll be eating

Dried beans can also be sprouted. Whilst this can improve their nutritional benefits this method of preparing beans may not be the best option for IBS sufferers. If you do try it I recommend only sprouting as much as you'll eat in a day or two. I'd also avoid eating them raw by cooking the sprouts before use.

2~ Berries

Berries to consider including in your diet;

• blackberries
• blueberries
• cranberries
• currants
• goji berries
• grapes
• gooseberries
• raspberries
• strawberries

Aim for ½ cup of fresh/frozen berries or ¼ cup dried per day. These quantities can be split up throughout the day if preferred.

Choose fresh berries when in season. Frozen berries can be more cost-effective and are a better option out of season. Dried berries such as currants or goji tend to be harder to digest so stick to only small portions at a time.

Berries are a great addition to any diet but the fibrous seeds can cause gut issues for some people. If you're especially sensitive to the excess fibre you may want to consider blending your berries and pressing them through a sieve to remove the bulk of the seeds.

Blending berries into smoothies, jams or sauces for breakfast or dessert is a great way to include them in your day.

3 ~ Cruciferous vegetables

Cruciferous vegetables include;

• bok choy/pak choi
• broccoli
• broccoli rabe/rapini
• broccolini/tenderstem
• brussell sprouts
• cabbage
• cauliflower
• collards
• horseradish
• kale
• radish
• rocket/arugula
• spring greens
• swede/rutabagas
• turnips
• watercress
• wasabi

Aim for ½ cup per day. This can be split up into smaller portions if preferred.

Cooking cruciferous veg can help to make them more digestible and palatable. Kale, rocket and watercress can all be lightly cooked and are particularly good in soups, and stir-fries.

If you prefer to eat your leafy cruciferous veg raw then massaging them for a few minutes with a dressing or oil prior to eating can help to begin to break down the fibrous cell walls of the plant.

Fermenting vegetables such as cabbage and cauliflower not only makes them easier to digest but actively increases their beneficial probiotic effects on your digestion. I've been making homemade sauerkraut for years and add it to everything from soups, noodles, fried rice and even a Sunday roast. If you're new to fermented foods it's advisable to go slow in the beginning, eating no more than 1 tablespoon per day, until your gut gets used to the additional hit of probiotics.

4 ~ Fruit

Fruit to consider adding to your diet includes;

• ackee
• apple
• avocado
• banana
• citrus including clementine, grapefruit, mandarin, orange, satsuma
• dragon fruit
• grapes
• jackfruit
• kiwi
• melon
• papaya
• passionfruit
• pear
• pineapple
• plantain
• pomegranate
• rhubarb
• starfruit
• stonefruit including apricot, cherry, nectarine and peach
• tomatoes

A serving of fresh or frozen fruit is 1 medium piece or 80g or 1 glass of 100% fruit juice. Due to the lack of beneficial fibre, fruit juice should only be counted as 1 serving per day regardless of how much is consumed. A serving of dried fruit is ¼ cup.

The daily dozen guidelines recommend 3 servings of fruit per day in addition to a separate serving of berries. This is definitely something that should be worked up to gradually if you're not used to consuming this much fruit in a day. Most worldwide health organisations recommend a more moderate 2 portions per day.

Many people don't realise that fruit can be one of the biggest triggers for IBS. Those on a low FODMAP diet for IBS are advised to eat 2 portions of fruit per day and to eat only 1 portion at a time in a single sitting. Leaving at least 3-4 hours between servings can help to reduce the risk of gut issues. Using a resource such as the Monash app can help with specific low FODMAP portion sizes.

The bulk of the insoluble fibre in fruit can be found in the peel, pith and seeds. removing these, to begin with, can help you to get a wider variety whilst minimising excess fibre. To make fruits easier to digest you can also consider blending, pureeing or cooking them.

A sneaky way to add more fruit to your diet is to include options that we typically don't think of as fruit. Things such as ackee, avocado, jackfruit, plantain, tamarind and tomatoes can be easily incorporated into a savoury main meal. This frees up room during the rest of the day to eat fresh fruit as a snack, away from other fruit servings.

5 ~ Grains

Examples of grains and grain-based products include;

• amaranth
• barley
• bran
• bread
• buckwheat
• bulgar
• corn
• couscous
• einkorn
• farro
• freekeh
• khorasan/kamut
• millet
• oats
• pasta
• polenta/cornmeal
• quinoa
• rice
• rye
• spelt
• teff
• wheat

½ cup of cooked grains/grain-based product or 1 medium slice of bread is considered a serving. Work up gradually to 3 servings per day.

From a nutritional point of view, minimally processed whole grains are the best choice. However, these are often harder to digest for people with IBS. This is because the fibrous bran and the germ of the grain are left intact.

When transitioning from refined to whole grains take it slowly. You may not be able to swap all of your refined grains depending on how your gut reacts. Don't be health shamed into giving up refined grains completely if these are all that you can tolerate for now.

To make grains easier to digest try soaking them for 12 hours prior to cooking. Always rinse and discard the soaking water before cooking in fresh water. Be aware that soaking grains can reduce the cooking time significantly so test and adjust accordingly.

As with beans, soaking, sprouting, thoroughly cooking, rinsing and draining the cooking water prior to including grains in a recipe may help with digestibility.

6 ~ Greens

Some leafy greens to consider adding to your diet include;

• beet greens
• bok choy/pak choi
• broccoli rabe/rapini
• collards
• chard/swiss chard
• choy sum
• cress
• dandelion greens
• herbs (all leafy varieties)
• kale
• lettuce (all varieties)
• microgreens (immature greens of vegetables and herbs)
• mustard greens
• nasturtium (my new favourite since growing it in the garden this year)
• rocket/arugula
• sorrel
• spinach
• spring greens
• watercress
• wild garlic

As you can see from the list above there is quite a large crossover between the cruciferous and greens categories. You might need to take this into account when you first begin combining multiple portions per day.

1 cup raw or ½ cup cooked greens is considered a serving. Aim to work up to 2 servings per day.

To aid digestion greens can be cooked, blended, juiced or massaged. Try combining leafy greens with foods high in vitamin C to aid with absorption.

The variety of greens in our diet has dramatically decreased from those our ancestors would have eaten. Commercial-scale farming has reduced our options down to those that are more profitable to grow and farm. Once you're comfortable with including greens in your diet try to experiment with lesser-known varieties. Greens are one of the easiest types of vegetables to grow at home and require little space, equipment or know-how.

7 ~ Flaxseed

Flaxseed may also be known as flax meal when ground or linseed when whole.

1 Tablespoon of flaxseed a day is considered a serving. This can be broken down into several smaller servings across the day.

Grinding flaxseed makes it easier to digest and also makes the beneficial properties of flaxseed, namely fibre, omega 3 and lignans, more available to the body. Whole flaxseed is likely to travel through the digestive system intact and may cause discomfort for those with gut issues.

From a health point of view, buying whole flaxseeds and grinding them just before eating gives the best nutritional benefits. Once ground, flaxseed is more prone to spoilage and should be stored in the fridge or freezer for a maximum of 3 months.

If ground flaxseed is all that's available to you then it's better than nothing. Try to buy it in quantities you can eat within a few months and store it in the fridge.

If you're not familiar with flaxseed some ways to include it in your diet include;

• sprinkled raw onto cereals, soups, salads, yoghurt or desserts
• blended into smoothies, soups and sauces
• cooked into baked goods such as bread, crackers, biscuits and cakes
• mixed with water to create a flax egg. This is a great vegan egg substitute for baked goods. If using it this way be aware that you're unlikely to be eating a full serving once the baked goods have been portioned out

8 ~ Nuts & Seeds

Examples of nuts and seeds to include in your diet are;

• almonds
• brazil nuts
• butter from any nut or seed (preferably without added oil, salt or sugar)
• cashews
• chestnuts
• chia seeds
• hazelnuts
• hemp seed
• macadamia
• melon seed/egusi
• tiger nuts
• peanuts
• pecan
• pine nuts
• pistachio
• poppy seeds
• pumpkin seeds
• sesame seeds
• sunflower seeds
• walnuts

Work up gradually to ¼ cup of nuts/seeds or 2 tablespoons of nut/seed butter per day.

Nuts or seeds can be soaked or activated in water for up to 12 hours prior to eating. This can help to neutralize the enzyme inhibitors naturally present in nuts and seeds. Soaking nuts and seeds can make them;

• easier to digest
• more nutritionally available
• taste better by removing the bitter tannins from the surface
• blend more easily

The soaking water should always be discarded before eating.

Sprouting, dehydrating and grinding nuts can also help to make them easier to digest.

9 ~ Spices

Spices to consider for your daily dozen include;

• allspice
• amchur
• asafoetida
• cardamom
• cayenne
• chilli
• cinnamon
• cloves
• coriander
• cumin
• curry leaves
• curry powder
• fennel
• fenugreek
• five spice
• garam masala
• ginger
• juniper
• lemongrass
• mustard seeds
• nutmeg
• paprika/smoked/sweet
• pepper
• saffron
• star anise
• sumac/sumak
• turmeric
• vanilla

The daily dozen challenge only specifies ¼ teaspoon of turmeric per day. Your tastebuds and your digestion will thank you for including many more than this into your meals each day.

Many spices are naturally good for your digestion and overall health. Most spices possess some health-promoting properties including;

• analgesic
• appetizer
• antibacterial
• antifungal
• anti-inflammatory
• antimicrobial
• antioxidant
• anti-spasmodic
• antitumorigenic
• carminative
• cooling
• demulcent
• digestive
• expectorant
• laxative
• thermogenic/warming

Many cultures have incorporated them into food, medicine and daily life for centuries for primarily this reason.

Not only can spices work internally to improve your digestion but their aroma and flavour can help stimulate your appetite and immediately perk up a recipe. They can be used in virtually any meal or drink and I've yet to come across a dish that wasn't elevated by adding a pinch of spice (or three!).

For IBS sufferers, the spices most likely to trigger symptoms are those containing capsaicin such as cayenne and chilli. This can be a gut irritant for some people so should be eaten according to tolerance.

10 ~ Vegetables (non-leafy)

Examples of vegetables not included in the previous categories are:

• artichoke
• asparagus
• aubergine/eggplant
• bamboo shoots
• beansprouts
• beetroot/beets
• bell peppers
• carrot
• celeriac
• celery
• corn
• courgette/zucchini
• cucumber
• fennel
• garlic
• gourds
• jicama
• kohlrabi
• leek
• mushrooms
• okra
• olives
• onions
• parsnip
• potato
• pumpkins
• sea vegetables/seaweed
• squash
• taro
• yam

1 cup per day is considered a daily dozen serving which can be split across multiple sittings throughout the day. If you're playing by the book then this is in addition to the vegetables from the cruciferous and leafy greens categories. When you first start you may decide to count these extra vegetables as part of the other categories and build up gradually.

In this category, the vegetables most problematic for IBS sufferers are in the allium family. This includes garlic, leek, onion, shallots and spring onions. The bulbs of these foods contain large amounts of fermentable fibre which makes them high FODMAP foods.

As with fruit, the majority of the indigestible fibre in vegetables is found in the peel. Consider initially scrubbing or peeling your vegetables to reduce the amount of fibre whilst getting more variety.

Cooking and blending can help to make vegetables easier to digest. It's easy to sneak extra veggies that you may not necessarily eat in a full portion into soups, stews and sauces.

Fermenting, in addition to the benefits mentioned above, is a great way to change the textures and flavours of vegetables.

11 ~ Water

Although the Daily Dozen guidelines specify 1750ml of water, green or herbal tea per day, Dr Greger, creator of the Daily Dozen acknowledges here the lack of research surrounding how much water we should drink every day.

In terms of gut issues then frequent sipping rather than gulping down water is easier on the stomach. Increasing water intake during bouts of diarrhoea can help to reduce the risk of dehydration. Keeping hydrated can also help to prevent constipation.

Increasing our intake of fresh fruit and vegetables will also naturally boost our hydration levels as these foods typically have a high water content. One of my top tips for staying hydrated each day is to eat your water in the form of soups, smoothies, broths and water-rich foods.

I find warm water in teas and broth to be easier on my gut than ice-cold water. My favourite forms of hydration include;

• Herbal tea without sugar or sweeteners
• miso soup
• yeast extract such as vegemite
• thin soups or broths
• smoothies and juices
• decaffeinated coffee
• fresh fruit such as oranges, pineapple and melon
• raw vegetables such as cucumber, radish and leafy greens

Whilst I think we're all aware by now that the 8 glasses of water a day is a myth, with little evidence to support this arbitrary number, it's accurate to say that we do need to hydrate daily.

On average, we lose between 1.5-2 litres of fluid a day just through breathing, sweating, urination and (typical) defecation. This water is mostly replenished by what we eat and drink during the course of the day, without taking heroic measures to chug down litres of water, regardless of thirst.

You'll likely need more water than usual if;

• you're active
• an athlete in physical training
• pregnant or breastfeeding
• in a hot climate or experiencing hotter weather than usual
• have an illness that includes fever, vomiting or diarrhoea

Otherwise, the majority of us should drink when we're thirsty. Contrary to popular myths, all fluids, with the exception of high-strength alcohol, are hydrating. However, when it comes to the overall health benefits of fluids that also contain excess sugars, sweeteners, alcohol, artificial colours and flavours then water wins out every time.

As we age or experience cognitive disorders our thirst reflex becomes less reliable. People in these categories are more prone to dehydration and should hydrate regularly throughout the day regardless of whether or not they feel thirsty.

12 ~ Workout

The Daily Dozen recommends 90 minutes of moderate or 40 minutes of intense exercise per day. As someone with lifelong IBS, I know that this is very much an ideal to aim for and not a given.

I'm much more inclined to say that any regular form of movement is better than none. You'll notice I use the word movement as I think the word exercise can sometimes conjure up mental and physical barriers, particularly for those with chronic health conditions.

Moving mindfully and with purpose, within the limits of your health and abilities on any given day is a great starting point. If you find yourself willing and able to progress to training for a marathon or swimming the channel be my guest!

Some forms of movement and exercise are better suited to those with IBS. These tend to be low to moderate impact allowing for gentle movement, flexibility, stretching and conditioning rather than full-on intensive exercise but do whatever feels right to you on any given day. Your energy, pain threshold and body will likely feel different from day to day, particularly during periods of symptom flare-up and remission.

Some forms of exercise tolerated by IBS sufferers include;

• walking
• jogging
• cycling
• swimming
• yoga
• pilates
• barre
• tai chi
• body weight conditioning

Staying physically active is also known to improve overall physical and mental health. This can be a great boost to IBS sufferers who are shown to experience higher than average incidences of low mood, depression, anxiety and other psychological disorders.

What will you be adding to your daily routine from the list above? Do you think the daily dozen is achievable for you at this moment in time? If you'd like more help to increase your plant food intake whilst keeping your IBS in check then check out my dedicated Veganuary for IBS series.

Please note that if you're following a low FODMAP diet then not all of the suggestions included in the lists above will be suitable for the elimination phase of the diet. Refer to your preferred resource for low FODMAP foods and portion sizes.

All references to the low FODMAP diet within this article are aimed at those with a clinical diagnosis of IBS, working under the guidance of a health professional or dietitian. The low FODMAP diet is not intended for weight loss, calorie or food restriction and is not recommended for the general population without a medical need to do so.