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:

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

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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. 

This post was Last Updated on March 25, 2021

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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  • 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.

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    • 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.

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  • Thank you for this valued content.

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