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

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:

Day 2  of 7 days Indian Low FODMAP Diet Plan

 Day 3 of 7 days Indian Low FODMAP Diet Plan

 Day 4 of 7 days Indian Low FODMAP Diet Plan

Day 5 of 7 days Indian Low FODMAP Diet Plan

Day 6 of 7 days Indian Low FODMAP Diet Plan

Day 7 of 7 days Indian Low FODMAP Diet Plan

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.