With the current lifestyle scenario, the stress levels are at their peak. The anxiety along with a restriction on the free movements adds to the body’s stress. The body has its own mechanism to cope with the stress. But once this stress crosses the threshold, the body’s metabolism is affected. Different people get different symptoms like gastric issues, metabolic disorders, depression, or eating disorders. read on to know more about 7 days Indian low FODMAP diet plan for SIBO, IBS, and other GI issues.
These days small issues like acidity, bloating, indigestion, constipation, nausea, upset stomach has also become a cause for a doctor’s visit. GI disturbances can either occur due to any underlying disease condition, or prolonged medications, as well as a metabolic disorder. Along with medicines, a low FODMAP diet is the best long-term approach to treat GI disturbances. Read more about what is Low fodmap diet.
As we have already read in our earlier article low FODMAP diet stands for
- Fermentable – foods fermented in large intestines.
- Oligosaccharides – a small chain of sugar molecules.
- Disaccharides – a double sugar molecule.
- Monosaccharides – a single sugar molecule.
- And Polyols – sugar alcohols.
Basically, these sugar molecules escape digestion and get accumulated in the large intestines. These sugar molecules then undergo fermentation and release carbon dioxide, hydrogen, and methane. These gases lead to uneasiness, bloating, belching, and other GI issues.
Thus, to follow a 7 days Indian low FODMAP diet plan, we have a selected list of groceries and eatables. Below are the ingredients that can be used in any recipe but within the allowance under strict professional supervision.
Shopping list for 7 days Indian Low FODMAP Diet Plan:
Groceries: Rice, poha, rice bran, quinoa, oats, oats bran, gluten-free products
Soy, nuts, and seeds: Tofu, soy, almonds, peanuts, pine nuts, pumpkin seeds, walnuts
Non-dairy products: Almond milk, rice milk, coconut milk, soy milk, feta cheese
Non vegetarian foods: Egg, chicken, fish, beef, pork
Vegetables: Bell pepper, carrot, green beans, cucumber, lettuce, tomato, zucchini, bamboo shoots, eggplant, olives, potatoes, beetroot
Fruits: Oranges, grapes, cantaloupe, banana, blueberries, grapefruit, kiwi, lemon, lime, oranges, strawberries
Beverages: Non-dairy milk tea and coffee, black and green tea and coffee, water, fresh fruit juice
Condiments and spices: Basil, carom seeds, chili, ginger, mustard, pepper, salt, white rice vinegar, and wasabi powder
Check the full list of foods to eat and foods to avoid in the Low FODMAP diet.
7 days Indian Low FODMAP Diet Plan
These 7 days Indian Low FODMAP Diet Plan provides approximately 1200 kcal and 60 – 65 gms protein. These plans are based on phase 1 of the Low fodmap diet that is the elimination or restriction phase. For the reintroduction phase, you can subscribe to our services for personalized diet plans.
Day 1 of 7 days Indian Low FODMAP Diet Plan:
| Time | Menu | Quantity |
| Empty Stomach | Ginger tea | 1 cup |
| Breakfast | Oats Chilla | 2 no. (small) |
| Green Chutney | 2 – 3 tablespoon | |
| Black Coffee (No sugar) | 1 cup | |
| Midmorning | Fruit ( check the list above ) | 1 no. medium |
| Lunch | Devil Eggs with Potato filling | 1 no. |
| Rice Bhakri | 2 no. | |
| Vegetable | 1 cup | |
| Sol Kadhi | 1 glass | |
| Snacks | Roasted Nuts (Almonds, pumpkin seeds, pine nuts, peanuts, walnuts) | 1/3 cup |
| Dinner | Chicken Soup | 1 cup |
| Boiled Quinoa | ¾ cup | |
| Sambar | 1 cup | |
| Vegetable | 1 cup | |
| Bedtime | Soy Milk (no sugar) | 1 cup |
Day 2 of 7 days Indian Low FODMAP Diet Plan
| Time | Menu | Quantity |
| Empty Stomach | Jeera water (soaked overnight) | 1 Cup |
| Breakfast | Quinoa Upma | 1 Cup |
| Carrot beetroot juice | 1 glass | |
| Midmorning | Fruit | 1 medium |
| Lunch | Chicken Salad | 1 cup |
| Rice | 1 cup | |
| Vegetable with non spicy gravy | 1 cup | |
| Soy milk curd (optional) | 1 cup | |
| Snacks | Grilled Tofu Tikka | 1 cup |
| Dinner | Green Salad | 1 cup |
| Boiled Broken Wheat | 1 Cup | |
| Fish Curry | 1 cup | |
| Bedtime | Almond milk | 1 glass |
Day 3 of 7 days Indian Low FODMAP Diet Plan
| Time | Menu | Quantity |
| Empty Stomach | ABC drink (Apple, beetroot, carrot) | 1 glass |
| Breakfast | Poha | 1 cup |
| Lemongrass Tea | 1 cup | |
| Midmorning | Boiled egg whites | 2 no. |
| Lunch | Veggie Salad | 1 cup |
| Boiled Quinoa | 2 no. | |
| Vegetable | 1 cup | |
| Wasabi Tofu | ¼ cup (50 gms) | |
| Snacks | Peppered Mashed Potato | 1 cup |
| Apple Juice | 1 cup | |
| Dinner | Egg Biryani | 1 ½ cup |
| Chicken Broth | 1 cup | |
| Bedtime | Almond Milk | 1 cup |
Day 4 of 7 days Indian Low FODMAP Diet Plan
| Time | Menu | Quantity |
| Empty Stomach | Soaked Chia seeds with water | 1 teaspoon chia seeds + 1 glass water |
| Breakfast | Omelet | 2 eggs |
| Bullet Coffee | 1 cup | |
| Midmorning | Nuts (Almonds + Walnuts + Pumpkin Seeds) | 1/3 cup |
| Lunch | Carrot beetroot soup | 1 cup |
| Rice Pasta with olives and bell peppers | 1 cup | |
| Stir fry Veggies | 1 cup | |
| Snacks | Fruit | 1 no. medium |
| Dinner | Grilled Fish | 100 gms |
| Rice | 1 Cup | |
| Coconut curry | 1 cup | |
| Bedtime | Soy Milk | 1 Glass |
Day 5 of 7 days Indian Low FODMAP Diet Plan
| Time | Menu | Quantity |
| Empty Stomach | Warm water with lemon juice | 1 glass |
| Breakfast | Poha | 1 cup |
| Green Tea | 1 cup | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Stir fry Exotic Salad (Bell peppers + zucchini + lettuce) | 1 cup |
| Zoodles | 1 cup | |
| Chicken soup | 1 cup | |
| Snacks | Oats Berry Smoothie | 1 glass |
| Dinner | Green Salad | 1 cup |
| Quinoa Khichdi | 1 cup | |
| Vegetable | 1 cup | |
| Bedtime | Sol kadhi | 1 Glass |
Day 6 of 7 days Indian Low FODMAP Diet Plan
| Time | Menu | Quantity |
| Empty Stomach | Soaked overnight chia seeds water | ½ teaspoon Chia seeds in 1 cup water |
| Breakfast | Grilled Poha Peanut Cutlet with feta cheese filling | 2 – 3 no. (small) |
| Green tea | 1 cup | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Grated Cucumber bell pepper Salad | 1 cup |
| Rice Roti | 2 no. small or 1 big | |
| Egg curry | 1 cup | |
| Vegetable | 1 cup | |
| Snacks | Potato hash browns | 2 medium |
| Ginger Tea | 1 cup | |
| Dinner | Zucchini Rolls with exotic mix vegetable and tofu filling | 6 pcs (2 inches each) |
| Pepper Potato Soup | 1 cup | |
| Grilled Eggplant | 100 gms | |
| Bedtime | Turmeric latte (Coconut milk, no sugar) | 1 glass |
Day 7 of 7 days Indian Low FODMAP Diet Plan
| Time | Menu | Quantity |
| Empty Stomach | Warm water with lemon juice | 1 glass |
| Breakfast | Neer Dosa | 2 small (6 “diameter) |
| Coconut Chutney | 2 Tablespoon | |
| Midmorning | Fruit | 1 medium |
| Lunch | Vegetable Soup | 1 cup |
| Vegetable Pulao | 1 cup | |
| Cucumber Raita (Soy milk curd) | 1 cup | |
| Snacks | Roasted | ½ cup |
| Lemon Tea | 1 cup | |
| Dinner | Rice Tofu Sizzler | 1 serving |
| Rice | 1 cup | |
| Potato Patty | 1 no | |
| Stir fry Veggies | 1 cup | |
| Grilled Tofu | 5gms | |
| Bedtime | Coconut Milk Salted Lassi | 1 glass |
You may be interested in reading
EndNote:
A small frequent meal pattern with 5 – 6 meals in a day is ideal to relieve the GI symptoms. Avoid self-treating with loads of information available digitally. A clinical dietician is the best person to plan a balanced appropriate low FODMAP meal plan. You can subscribe to our services for personalized diet plans.
Indian version of Sirtfood Diet Plan for weight loss ( Adele’s Weight loss Plan)
Hi ms. payal
My son is 21 year old diagnosed ulcerative colitis. Can you please send me diet plan for him . Indian vegetarian in USA
Hi Hema,
hank you for contacting Dietburrp. Yes, we can help you with a low fodmap diet plan. To learn about what Low Fodmap really means and how it helps in IBS /IBD and digestion-related issues, please see this article: https://www.dietburrp.com/low-fodmap-diet-indian-version-fodmap-india/
Our 1 monthly Package for Low fodmap includes :
1] 1 week of Detailed low fodmap diet and exercise plan. The diet will be planned specifically to suit your timetable, eating patterns, and symptoms. This is the restriction phase diet, and you will have to follow it for 15 days or more, till you see your symptoms and digestive issue subside …
2] 3 weeks of detailed reintroduction of fodmap foods diet chart. where we will slowly go on reintroducing the restricted food items in your diet and see how your body reacts to it.
3] At the end of this program, we will provide you with an excel sheet with the names of all foods like grains, legumes, spices, bakery products, bread, veggies, and fruits, etc, and specifications on when to eat them and quantity prescribed to be safe for your consumption. We will also provide you with a food chart on what to eat when you are in a flare stage and what to eat when you are in the remission phase.
4] Although the package is titled as ” Monthly ” Package, we provide the above-mentioned services devoid of any time limit. There is no time limit specified as the phase 1 – low fodmap diet ” restriction phase” has to be followed till your symptoms subside which can sometimes take more than 15 – 20 days. Hence we will always be available to answer your queries in terms of food.
5] The cost of this package is Rs 4500/- if paid through an Indian bank account, OR 75$ if paid via Paypal ( Inclusive of all the taxes and PayPal fees).
6] In case if you just wish to have the low fodmap diet plan, you can subscribe with us for 1 week. the cost for the same is Rs 1499/- OR 25$ respectively.
7] Ours is an ” EMAIL ONLY ” service. and all communications will happen over email. We assure you that this is as simple as a chat process and there will absolutely be no communication issue from our end. In case you are a senior citizen and not very friendly with emails, WE CAN PROVIDE YOU WITH A WHATS APP NUMBER FOR CHAT ONLY. You can leave us voice notes or typed chat messages here.
8] If you wish to subscribe to our services, Kindly see this page for more information and to make the payment. ( Payment links are provided at the bottom of the page ). https://www.dietburrp.com/clinical-diet-services/
If you have any doubts and queries, please feel free to email us at care@dietburrp.com
We have also emailed you these details for convenience.
hi!
what kind of flour can I use to make chapati in IBS? what are other food options for Indian vegetarian food for LOWFOD MAP/IBS?
thank you
https://www.dietburrp.com/low-fodmap-diet-indian-version-fodmap-india/ please check the allowed food list here.
I am IBS patient 5 years old contact me diet plan
Hi , i have emailed you.
How to I contact u
Email us at care@dietburrp.com or you can mention your requirements here.
Hello Payal. Thank you for your very informative website. I am 74 years old Gujurati female from South Africa. For almost 40 years I am suffering with pernicious anaemia,Hashimoto’s thyroid, bad IBS and now a severe autoimmune gastritis with intestinal metaplasia. I have given up dairy and coffee for many years. I am a vegetarian and tea totataller. For the past 3 months my condition has worsened badly. I take my own prep of digestion mixture powder containing ginger, asfoetida(hing), ajwain,soova,tumeric, cinnamon which I take every morning. This kept me for past 7 years to a certain extent IBS controlled, but not anymore. I plan to introduce Indian Low Fodmap diet asap. I also would like to introduce lactose free chaas made from lactose free yoghurt. Please let me know if you could guide me through the diet. I can pay the fees as you suggest. According to your 7 day veg meal plan I noticed that some of the items may not be available in SA.
Looking forward to your response.
Regards
Inakshi Naik
Hello mam,
fcourse we can help you with a low fodmap diet plan. In our personalized diet service, we plan the diet based on availability of food items in your locality and keeping the menu indian / user friendly as much as possible. To subscribe to our personalized serv ices and to know more about it please see this page which has the description link as well as the payment link.
https://www.dietburrp.com/clinical-diet-services/
Hi Payal,
Thank you so much for the menu.
Are we allowed the following foods in low FODMAP diet for SIBO:
-Garlic infused water (some people even claim to have cured their SIBO with eating raw garlic)
– sunflower seeds
-asafoetida (Hing)
-sweet potato
-broccoli
-Manuka honey (there is some scientific research that manuka honey diluted in water can cure SIBO)
– ginger – would this actually act as prebiotic and feed the bacteria (the good bacteria, but even they cause SIBO in excess). Is
Is it better to take fresh ginger or it’s juice 2 hours after meals in order to not feed the bacteria, or would ginger tea would be better?
Thanks in advance for your response.
Hi,
Thanks for reading at Dietburrp. see, what I have understood based on my experience with my patients is these food list are general guideline, and the capacity to digest any food differs in every person. so what you must do is follow the avoid list and maintain notes for each food in doubt .. eat in small quantity and check the body’s acceptance towards that food. i have noticed a lot of my clients can digest garlic and onions well. and even if its in the avoid list , if they can digest it , I give them a measured allowance of these foods in their plans. so its all based on how well the food in doubt suits you.
Thank you for this valued content.