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You are here: Home / NUTRITION / 7 days Indian Low FODMAP Diet Plan for SIBO, IBS and other GI Issues

7 days Indian Low FODMAP Diet Plan for SIBO, IBS and other GI Issues

Last Updated on January 28, 2021 | RD, Payal Banka (Registered Dietitian) 3 Comments

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.

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 MenuQuantity
Empty Stomach Ginger tea1 cup
 
BreakfastOats Chilla2  no. (small)
 Green Chutney2 – 3 tablespoon
 Black Coffee (No sugar)1 cup
 
MidmorningFruit ( check the list above )1 no. medium
 
LunchDevil Eggs with Potato filling1 no.
 Rice Bhakri2 no.
 Vegetable1 cup
 Sol Kadhi1 glass
 
SnacksRoasted Nuts (Almonds, pumpkin seeds, pine nuts, peanuts, walnuts)1/3 cup
 
Dinner Chicken Soup1 cup
 Boiled Quinoa¾ cup
 Sambar1 cup
 Vegetable1 cup
 
Bedtime Soy Milk (no sugar)1 cup

 

Day 2  of 7 days Indian Low FODMAP Diet Plan

Time MenuQuantity
Empty Stomach Jeera water (soaked overnight)1 Cup
 
BreakfastQuinoa Upma1 Cup
 Carrot beetroot juice1 glass
 
Midmorning Fruit1 medium
 
LunchChicken Salad1 cup
 Rice1 cup
 Vegetable with non spicy gravy1 cup
 Soy milk curd (optional)1 cup
 
SnacksGrilled Tofu Tikka1 cup
 
Dinner Green Salad1 cup
 Boiled Broken Wheat1 Cup
 Fish Curry1 cup
 
Bedtime Almond milk1 glass

 

 Day 3 of 7 days Indian Low FODMAP Diet Plan

Time MenuQuantity
Empty Stomach ABC drink (Apple, beetroot, carrot)1 glass
 
BreakfastPoha1 cup
 Lemongrass Tea1 cup
 
MidmorningBoiled egg whites2 no.
 
LunchVeggie Salad1 cup
 Boiled Quinoa2 no.
 Vegetable1 cup
 Wasabi Tofu¼ cup (50 gms)
 
SnacksPeppered Mashed Potato1 cup
 Apple Juice1 cup
 
Dinner Egg Biryani1 ½ cup
 Chicken Broth1 cup
 
Bedtime Almond Milk1 cup

 

 Day 4 of 7 days Indian Low FODMAP Diet Plan

Time MenuQuantity
Empty Stomach Soaked Chia seeds with water1 teaspoon chia seeds + 1 glass water
 
BreakfastOmelet2 eggs
 Bullet Coffee1 cup
 
MidmorningNuts (Almonds + Walnuts + Pumpkin Seeds)1/3 cup
 
LunchCarrot beetroot soup1 cup
 Rice Pasta with olives and bell peppers1 cup
 Stir fry Veggies1 cup
 
SnacksFruit1 no. medium
 
Dinner Grilled Fish100 gms
 Rice1 Cup
 Coconut curry1 cup
 
Bedtime Soy Milk1 Glass

 

 

Day 5 of 7 days Indian Low FODMAP Diet Plan

Time MenuQuantity
Empty Stomach Warm water with lemon juice1 glass
 
BreakfastPoha1 cup
 Green Tea1 cup
 
MidmorningFruit1 no. medium
 
LunchStir fry Exotic Salad (Bell peppers + zucchini + lettuce)1 cup
 Zoodles1 cup
 Chicken soup1 cup
 
SnacksOats Berry Smoothie1 glass
 
Dinner Green Salad1 cup
 Quinoa Khichdi1 cup
 Vegetable1 cup
 
Bedtime Sol kadhi1 Glass

 

Day 6 of 7 days Indian Low FODMAP Diet Plan

Time MenuQuantity
Empty Stomach Soaked overnight chia seeds water½ teaspoon Chia seeds in 1 cup water
 
BreakfastGrilled Poha Peanut Cutlet with feta cheese filling2 – 3 no. (small)
 Green tea1 cup
 
MidmorningFruit1 no. medium
 
LunchGrated Cucumber bell pepper Salad1 cup
 Rice Roti2 no. small or 1 big
 Egg curry1 cup
 Vegetable1 cup
 
SnacksPotato hash browns2 medium
 Ginger Tea1 cup
 
Dinner Zucchini Rolls with exotic mix vegetable and tofu filling6 pcs (2 inches each)
 Pepper Potato Soup1 cup
 Grilled Eggplant100 gms
 
Bedtime Turmeric latte (Coconut milk, no sugar)1 glass

 

Day 7 of 7 days Indian Low FODMAP Diet Plan

Time MenuQuantity
Empty Stomach Warm water with lemon juice1 glass
 
BreakfastNeer Dosa2 small (6 “diameter)
 Coconut Chutney2 Tablespoon
 
MidmorningFruit1 medium
 
LunchVegetable Soup1 cup
 Vegetable Pulao1 cup
 Cucumber Raita (Soy milk curd)1 cup
 
SnacksRoasted½ cup
 Lemon Tea1 cup
 
Dinner Rice Tofu Sizzler1 serving
 Rice1 cup
 Potato Patty1 no
 Stir fry Veggies1 cup
 Grilled  Tofu5gms
 
Bedtime Coconut Milk Salted Lassi1 glass

You may be interested in reading

  • Diet plan for colitis 
  • Diet plan for IBS /IBD 
  • Weight gain diet plan for Colitis, IBS, and IBD 

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. 

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Islandgirl

    February 14, 2021 at 9:36 pm

    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.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 16, 2021 at 12:07 am

      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.

      Reply
  2. AJ

    February 8, 2021 at 9:32 am

    Thank you for this valued content.

    Reply

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