Do you constantly battle bloating, gas, or other uncomfortable digestive issues? Does your stomach feel like it's in a knot more often than it's calm? If you're nodding along, you're not alone. Irritable Bowel Syndrome (IBS) and other gut concerns can make mealtime a minefield, leaving you wondering what's safe to eat. That's where the low-FODMAP diet Indian foods come in to keep your gut happy. The low-FODMAP diet focuses on limiting specific types of carbohydrates and sugars to manage these symptoms. It emphasises choosing foods less likely to ferment in the gut and trigger discomfort.
But how do you select the right low-FODMAP diet foods? This blog post lists seven categories of low-FODMAP diet Indian foods you can enjoy without worry. Plus, get a 7-day low-FODMAP Indian meal plan for reference to start with gut-friendly recipes. So, keep reading!
Table Of Contents
1. What Is A FODMAP Diet?
2. Which Indian Food Is Low In FODMAP? 7 FODMAP Diet Food List
3. 7-Day Indian FODMAP Diet Plan
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References
What Is A FODMAP Diet?
Ever heard of FODMAPs? These troublemakers in your tummy stand for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols – a mouthful, right? Basically, they are just certain types of sugars and carbs that your body can have difficulty digesting, and this emphasises the healthier food swaps for FODMAP.
When these sugars aren't properly broken down, they travel down to your large intestine, where they meet up with the bacteria. These bacteria get a feast and start fermenting the sugars, like how yeast makes bread rise. This fermentation process creates gas – carbon dioxide, hydrogen, and methane – which causes bloating, gas, and pain, especially if you have a sensitive gut or something like IBS.
So, what exactly are these FODMAPs? They're short-chain carbohydrates, meaning they're small sugar molecules. Understand them like this:
- Oligosaccharides: These are like chains of fructose (fructans) or galactose (GOS) sugars.
- Disaccharides: These include lactose, the sugar found in milk.
- Monosaccharides: This is just fructose by itself.
- Polyols: These are sugar alcohols like sorbitol plus mannitol, often used as sweeteners.
You can find FODMAPs naturally in lots of foods, even healthy ones! For example, fructose is in some fruits and vegetables, fructans are in vegetables and grains, lactose is in dairy, Galatians are in beans and lentils, and polyols are in some fruits and artificial sweeteners.
Also, many of these FODMAPs offer fructans, inulin, and GOS, which are actually prebiotics. So, while some experience stomach issues from FODMAPs, others can benefit from them. It's all about figuring out what works best for your gut.
Also Read: What Is A Raw Food Diet 10 Amazing Benefits | ToneOp Fit
Which Indian Food Is Low In FODMAP? 7 FODMAP Diet Food List
Let's talk about FODMAPs and what you can eat, especially when it comes to Indian food! Remember, FODMAPs are some carbs and sugar alcohols that cause digestive concerns. So, we're focusing on foods naturally lower in these troublemakers to gain maximum health benefits of dietary fibre and nutrients. It’s a way to give your gut a break and figure out what works best for you, not cutting everything out forever but instead identifying possible triggers.
Note these low-FODMAP food options, including some common in Indian cuisine, to give you a good starting point for building low-FODMAP meals:
1. Low-FODMAP Grains (Plus Grain Products)
Regarding grains on a low-FODMAP diet, rice is your chosen choice! Both white and brown rice are well-tolerated. Poha, or flattened rice, is another good option. Quinoa, a seed that cooks like a grain, is also low in FODMAPs. Oats can be okay in smaller portions, but watch out for larger servings. Oat bran is similar. If you're looking for other baked goods, gluten-free products can be an option, but avoid high-FODMAP ingredients like honey or certain fruits.
2. Soy, Nuts, And Seeds
For protein, firm tofu is a good choice on a low-FODMAP diet. Tempeh, a fermented soybean product, is also generally low in FODMAPs. If you're craving nuts, a small handful of almonds is usually okay. Peanuts, pine nuts, pumpkin seeds, and walnuts are also low-FODMAP options.
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3. Dairy & Dairy Alternatives
Dairy can be tricky on a low-FODMAP diet because of lactose. In small amounts, Feta cheese is often tolerated better than other cheeses, making it one of the best options for a lactose-free diet. Unsweetened almond milk, rice milk, and unsweetened coconut milk are good choices for milk alternatives. Soy milk can be okay, but it needs to be made from soy protein and not whole soybeans, as whole soybeans are high in FODMAPs.
4. Low-FODMAP Protein (Non-Vegetarian)
Good news for meat-eaters! Most protein sources like eggs, chicken, fish, beef, and pork are naturally low in FODMAPs. Just be mindful of marinades or sauces containing high-FODMAP ingredients like garlic or onions.
5. All Greens & Other Vegetables
There are plenty of veggies to enjoy on a low-FODMAP diet. Bell peppers (red, yellow, and green), carrots, green beans, cucumber, lettuce and other salad greens, tomatoes, and zucchini are all good choices. Bamboo shoots and eggplant are also low-FODMAP friendly.
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6. Seasonal Fruit Varieties
While some fruits are high in FODMAPs, you still have options to gain the benefits of eating fruits! Oranges, grapes, plus melons like cantaloupe and honeydew are generally low in FODMAPs. Unripe bananas are usually better tolerated than ripe ones. Berries like blueberries and strawberries are also good options. Grapefruit, kiwi, lemon, and lime are also low-FODMAP fruits.
7. Low-FODMAP Liquids
Staying hydrated is important! Plain water is always a great choice. Tea and coffee are generally okay, but be mindful of added milk or sweeteners. If you enjoy tea or coffee with milk, use a small amount of low-FODMAP milk, like almond milk. Black and green tea and coffee without added sweeteners are fine. Fresh fruit juices can be okay, but stick to small portions and choose juices made from low-FODMAP fruits.
Also Read: Anti-Inflammatory Diet Plan And Tips to Reduce Inflammation
7-Day Indian FODMAP Diet Plan
Consider this low-FODMAP Indian diet plan meals for each day as a reference and make a personalised chart as per your dietary needs:
1. Low-FODMAP Diet Day 1
Meal | Food |
Early Morning | 1 cup of Ginger tea |
Breakfast | 2 Oats chilla with green chutney + 1 cup black tea |
Mid Morning | 1 Fruit (Low-FODMAP) |
Lunch | 2 Bhakri + 1 bowl green leafy vegetable + 1 bowl kadhi + 1 bowl egg bhurji |
Evening | Roasted mixed nuts (almonds/walnuts/pumpkin seeds/pine nuts) + 1 cup green tea |
Dinner | 1 bowl Chicken soup + ¾ cup Quinoa + 1 bowl vegetable sambar |
2. Low-FODMAP Diet Day 2
Meal | Food |
Early Morning | 1 glass of Jeera water |
Breakfast | 1 bowl vegetable upma + 1 glass carrot beetroot juice |
Mid Morning | 1 Fruit (Low-FODMAP) |
Lunch | 1 bowl Chicken vegetable salad + 1 bowl brown rice + 1 bowl vegetable + 1 bowl soy curd |
Evening | 1 plate grilled tofu tikka + green tea |
Dinner | 1 bowl egg curry + 1 bowl rice |
3. Low-FODMAP Diet Day 3
Meal | Food |
Early Morning | 1 glass of Apple, beetroot, and carrot juice |
Breakfast | 1 cup lemongrass tea + 1 plate poha |
Mid Morning | 1 Fruit (Low-FODMAP) + coconut water |
Lunch | 2 Oats chapati + 1 bowl tofu curry + 1 bowl vegetable salad |
Evening | 1 cup green tea + Roasted makhana |
Dinner | 1 bowl vegetable soup + 1 bowl vegetable egg biryani |
4. Low-FODMAP Diet Day 4
Meal | Food |
Early Morning | 1 glass of lukewarm lemon water with chia seeds |
Breakfast | 1 cup bullet coffee + 2 vegetable egg omelet |
Mid Morning | 1 bowl mixed nuts (almonds/walnuts/sunflower seeds/pumpkin seeds) |
Lunch | 1 bowl carrot and pumpkin soup + 1 bowl rice pasta with stir-fried veggies |
Evening | 5 pieces dhokla + 1 cup green tea |
Dinner | Coconut fish curry + 1 bowl rice |
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss
5. Low-FODMAP Diet Day 5
Meal | Food |
Early Morning | 1 glass of lukewarm water with amla juice |
Breakfast | 1 glass banana and almond milk smoothie |
Mid Morning | 1 Fruit (Low-FODMAP) + coconut water |
Lunch | 1 bowl grated vegetable salad + 2 rice flour roti + 1 bowl vegetable and egg curry |
Evening | 1 cup quality green tea + 1 bowl roasted chana |
Dinner | 1 bowl pumpkin soup + 1 plate chicken tikka + 1 bowl vegetable daliya |
6. Low-FODMAP Diet Day 6
Meal | Food |
Early Morning | 1 glass of lukewarm lemon cinnamon water |
Breakfast | 1 bowl vegetable vermicelli + 1 kawa green tea |
Mid Morning | 1 Fruit (Low-FODMAP) |
Lunch | 1 bowl vegetable salad + 1 bowl vegetable soy pulao + mint cucumber raita |
Evening | 2-3 rice flakes and potato cutlet with green chutney |
Dinner | 1 rice roti + 1 bowl tofu curry + beetroot radish salad |
7. Low-FODMAP Diet Day 7
Meal | Food |
Early Morning | 1 cup cinnamon tea |
Breakfast | 2 rawa dosa with tomato & tamarind chutney |
Mid Morning | 1 bowl fruit chaat + coconut water |
Lunch | 1 bowl bathua raita + 2 Oats roti + egg bhurji |
Evening | 1 cup lemon tea + roasted vegetable sticks |
Dinner | 1 bowl mixed vegetable raita + 1 bowl quinoa khichdi |
Note: This is a sample plan. Double-check all ingredients to ensure they are low-FODMAP, as recipes and pre-made products can vary.
Also Read: How To Maintain Weight After Losing It? 12 Natural Tips
Dietitian’s Recommendation
I recommend that anyone exploring dietary changes for digestive issues consider the Indian version of the low-FODMAP diet. This approach can be life-changing for those who have struggled with digestive problems for extended periods. It's crucial to remember that even low-FODMAP foods should be consumed in appropriate portion sizes.
Portion control is key to managing symptoms. While on a low-FODMAP diet, it's also advisable to reduce or eliminate alcohol and caffeine.
Although these substances themselves might be low in FODMAPs, they can still contribute to gastrointestinal distress. Finally, be mindful of carbonated drinks. Even if the ingredients are low-FODMAP, the carbonation can cause gas and excessive bloating, so it's best to limit these beverages as well.
Dt. Lavina Chauhan
The Final Say
Ultimately, FODMAPs are types of carbs that can cause digestive problems, especially for people with IBS. As a low-FODMAP diet, Indian foods can actually improve these symptoms by limiting these trigger foods. However, eat the right portions and be mindful of alcohol, caffeine, and fizzy drinks. While helpful, this diet can also limit nutrients, so ensure you're getting what you need. Often, a combined approach of diet, medicine, and stress management is most effective.
FAQs
1. Is poha a low FODMAP diet Indian food?
Poha, or flattened rice, can be a great choice on a low-FODMAP diet, especially when prepared simply. It's generally well-tolerated, but portion size is important. Just be sure to avoid adding high-FODMAP ingredients like onions or garlic in large quantities.
2. Can I eat poha if I have IBS?
If you have IBS, poha can be a good option as part of a balanced low-FODMAP approach. It's gentle on the stomach and gives carbohydrates. However, everyone's different, so check how your body reacts after eating it.
3. Is jaggery a low-FODMAP food choice?
Jaggery, a type of unrefined sugar, is considered low-FODMAP in small portions. Like any sweetener, it's best to use it in moderation. Large quantities could cause issues, even if it's technically low-FODMAP.
References
- https://www.idealnutrition.com.au/fodmap-food-list/
- https://www.osmosis.org/answers/low-fodmap-diet
- https://cdhf.ca/en/understanding-the-fodmap-diet/
- https://www.medicinenet.com/low_fodmap_diet_list_of_foods_to_eat_and_avoid/article.htm
- https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/
- https://healthmatters.nyp.org/what-is-the-low-fodmap-diet/
- https://www.pacehospital.com/fodmap-diet-for-people-with-irritable-bowel-syndrome-ibs
- https://www.dietburrp.com/low-fodmap-diet-indian-version-fodmap-india/amp/
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