Low Fodmap diet Indian Version ( Fodmap India)

There are certain types of foods which give you a feeling of gas, pain, bloating, abdominal distension, abdominal pain, and diarrhea. This can be because of Fodmaps foods that cause such symptoms. So, What is the Fodmap diet? Here is everything that you need to know about the low Fodmap diet Indian Version ( Fodmap India).

The wedding season is on. Experiencing a heavy stomach, bloating, uneasiness or any gastrointestinal (GI) disturbance is very common. This is because of the high calorie, sugary and fried foods. But sometimes even without eating outside food, you experience the same feeling day in and day out. Let us find out the reason behind this. The low Fodmap diet Indian Version ( Fodmap India).

What is the Fodmap diet?

FODMAP diet stands for –

• Fermentable – Foods fermented in large intestines
• Oligosaccharide – Small chain of sugar molecules
• Disaccharide – Double sugar molecule
• Monosaccharides – Single sugar molecule
• And
• Polyols – Sugar alcohols.

These Fodmap foods (sugar molecules) are not digested and lead to fermentation at the base of large intestines. In this process, there is an absorption of water and the release of carbon dioxide, hydrogen, and methane gas. These are the culprits of GI symptoms.

List of FODMAP Foods:

• Oligosaccharides: Wheat, rye, legumes, and various fruits and vegetables, like garlic and onions.
• Disaccharides: Milk, yogurt and soft cheese. Lactose is the main component.
• Monosaccharides: Fruit like figs and mangoes, As well as sweeteners such as honey. Fructose is the main component.
• Polyols: Certain fruits and vegetables including blackberries and lychee.
• Some low-calorie sweeteners like those in sugar-free gum.

What is the Low Fodmap Diet?

• A low Fodmap diet refers to a temporary diet that has a very low amount of food compounds called FODMAPs.
• These foods are eliminated or restricted for 3-8 weeks and then gradually reintroduced into a low-FODMAP diet.
• Slow and gradual reintroduction of restricted food one by one helps to check which food has caused the GI symptom.

Who can use the FODMAP diet?

• GI-related disorders like irritable bowel syndrome (IBS)
• Small intestinal bacterial overgrowth (SIBO) is most beneficial.
• Rheumatoid arthritis
• Multiple sclerosis
• Eczema
• Fibromyalgia and
• Migraine.
• The professionals will advise a low FODMAP diet for these conditions as a part of treatment.

Benefits of the FODMAP diet:

• Reduced Digestive symptoms: Studies show that a Low Fodmap diet significantly relieves 80 % of IBS symptoms of stomach pain and bloating. Whereas few other studies show low FODMAP diet help IBS patients to live symptom-free. It also helps reduce constipation, flatulence, and diarrhea.

• Increased quality of life: The overall quality of life is enhanced by a low FODMAP diet. Studies show there is an increase in energy levels of individuals with IBS with a low FODMAP diet.

Read – Weight gain diet plan for IBD patients.

–  Indian diet plan for Ulcerative Colitis patients.

Stages of the Low Fodmap Diet:

• Restriction: This stage involves strict avoidance of all high-FODMAP foods. This lasts for about 3–8 weeks. Some people notice an improvement in symptoms in the first week itself, while some patients might take time. Once all of the digestive symptoms subside you can proceed to stage 2.

• Reintroduction: This stage involves systematically reintroducing high-FODMAP foods. The purpose is to identify which types of FODMAPs you can tolerate. Few are sensitive to all of the foods on the list. You determine your threshold level of FODMAP in this stage. Introduce high FODMAP food one by one every 3 days. Professional guidance is mandatory in this stage. This method will help to check which food is the main culprit for the symptoms. Once you are aware of what suits your body and what not, Then you can proceed to stage 3. Here you can personalize the diet with professional help.

• Personalization: This stage is the “modified low-FODMAP diet.” Here the intolerant food is restricted completely. Whereas certain foods that can be tolerated in small amounts are adjusted accordingly. This stage gives you more variety and flexibility in day to day life.

• For personal consultations mail us at care@dietburrp.com and see this page – diet services.

 

The Low Fodmap diet Indian Version:

Here are the details on an Indianized low Fodmap diet. Lets start with the list of foods that must be avoided and the list of foods that you need to include in the low Fodmap diet Indian version –

List of Allowed foods in Low Fodmap diet Indian Version :

Food groups	Foods
Vegetables	Alfalfa sprouts, bell pepper, carrot, green beans, cucumber, lettuce, tomato, zucchini, bamboo shoots, eggplant, ginger, chives, olives, parsnips, potatoes and turnips
Fresh fruits	Oranges, grapes, cantaloupe, banana, blueberries, grapefruit, kiwi, lemon, lime, oranges, and strawberries
Dairy and Non-dairy Milk Products	Brie, Camembert and feta cheese, almond milk, rice milk as well as coconut milk.
Meat	Eggs, chicken, beef, pork, and fish
Grains	Rice, rice bran, oats, oat bran, quinoa, corn flour, gluten-free bread, and pasta
Beverages	Non-dairy milk tea and coffee, black and green tea and coffee, water and fresh fruit juice
Soy, Nuts, and oilseeds	Soy, tofu, tempeh, almonds, peanuts, pine nuts, walnuts, and pumpkin seeds
Condiments	Basil, chili, ginger, mustard, pepper, salt, white rice vinegar, and wasabi powder

List of foods to be Avoided in Low Fodmap diet Indian Version :

Food groups	Foods
Vegetables	Onions, garlic, cabbage, broccoli, cauliflower, asparagus, leeks, beetroot, celery, sweet corn, brussels sprouts and mushrooms
Fresh fruits	Peaches, apricots, plums, prunes, mangoes, apples, pears, watermelon, cherries and blackberries
Dairy and Non-dairy Milk Products	Milk, soft cheese, yogurt, ice cream, custard, pudding, and cottage cheese
Sweeteners and artificial sweeteners	High fructose corn syrup, honey, agave nectar, sorbitol, xylitol, maltitol, mannitol, and isomalt
Grains and pulses	Beans, lentils, Wheat and rye-based bread, cereals, pasta, and crackers
Beverages	Alcohol, sports drinks and coconut water
Nuts and dry fruits	Cashew nuts and pistachios, dry-fruits and juice concentrates

Let us now see a sample diet plan of the Low Fodmap diet Indian Version.

Low Fodmap diet Indian Version;  Sample diet chart – 

Breakfast: 1 serving Egg omelet (2 eggs) + 1 cup black coffee

OR 1 rice flour roti  and Tomato chutney

Mid-morning: 1 fruit serving (from the list above of allowed foods)

Lunch: 1 cup cucumber carrot and lettuce salad

+ 2 Rice flour / Bajra / Jowar roti (medium size)

OR 1 cup Rice and 1 cup Tofu in tomato gravy

Snacks: 1 glass orange juice

+ 2 small size oats and olive pancakes (uttapam) / Rice flour Appam

Dinner: 1 cup Ginger potato soup

+ 1 cup Vegetable chicken (optional)

OR  quinoa / Oats  khichdi

+ 1 cup coconut milk curd

Bedtime: 1 cup almond milk or sugar-free soymilk (Plain)

This Low Fodmap diet plan Indian version belongs to stage 1 which is a restriction of fodmap foods. You can follow this stage for 1 week or more. And then move on to the next stage simultaneously.

When to follow the Low Fodmap Diet Indian Version?

FODMAP is not always the first line of treatment for GI disturbances or other disorders mentioned above. Hence it is advised in the circumstances mentioned below –

• Have ongoing gut symptoms even after prolonged treatment.
• Poor response to stress management strategies
• Restricting alcohol, caffeine, spicy food and other common trigger foods are of no help

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Endnote:

A Low fodmap diet Indian version is a life-changing diet for the people suffering from digestive problems since a long period of time. It sure makes life simple, improves quality of life and gives a positive outlook to people.