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You are here: Home / DIET PLAN / Low Fodmap diet Indian Version ( Fodmap India)

Low Fodmap diet Indian Version ( Fodmap India)

Last Updated on May 6, 2021 | RD, Payal Banka (Registered Dietitian) 89 Comments

There are certain types of foods that 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).

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 – a 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 the 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. Let’s 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 groupsFoods
VegetablesAlfalfa sprouts, bell pepper, carrot, green beans, cucumber, lettuce, tomato, zucchini, bamboo shoots, eggplant, ginger, chives, olives, parsnips, potatoes, and turnips
Fresh fruitsOranges, grapes, cantaloupe, banana, blueberries, grapefruit, kiwi, lemon, lime, oranges, and strawberries
Dairy and Non-dairy Milk ProductsBrie, Camembert and feta cheese, almond milk, rice milk as well as coconut milk.
MeatEggs, chicken, beef, pork, and fish
GrainsRice, rice bran, oats, oat bran, quinoa, cornflour, gluten-free bread, and pasta
BeveragesNon-dairy milk tea and coffee, black and green tea and coffee, water, and fresh fruit juice
Soy, Nuts, and oilseedsSoy, tofu, tempeh, almonds, peanuts, pine nuts, walnuts, and pumpkin seeds
CondimentsBasil, 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
VegetablesOnions, garlic, cabbage, broccoli, cauliflower, asparagus, leeks, beetroot, celery, sweet corn, brussels sprouts, and mushrooms
Fresh fruitsPeaches, apricots, plums, prunes, mangoes, apples, pears, watermelon, cherries, and blackberries
Dairy and Non-dairy Milk ProductsMilk, soft cheese, yogurt, ice cream, custard, pudding, and cottage cheese
Sweeteners and artificial sweetenersHigh fructose corn syrup, honey, agave nectar, sorbitol, xylitol, maltitol, mannitol, and isomalt
Grains and pulsesBeans, lentils, Wheat and rye-based bread, cereals, pasta, and crackers
BeveragesAlcohol, sports drinks, and coconut water
Nuts and dry fruitsCashew 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.

check out 7 days sample diet chart for the low fodmap Indian menu.

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 people suffering from digestive problems for a long period of time. It sure makes life simple, improves the quality of life, and gives a positive outlook to people.

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. Mukesh Kapadia

    May 23, 2022 at 1:01 pm

    Very interesting.
    I’m trying to find out if Tindora are low or high on the Fodmap.
    Does anyone know please?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 25, 2022 at 10:24 am

      Hello Mukesh ,

      Thank you for reading at dietburrp. Ivy gourd in a low fodmap vegetable. However, it may worsen the symptoms like diarrhea. hence its best that you try it in a very small quantity in one of your meal , and check the symptoms, if it doesnt make you feel uncomfortable, then you may have it once a week or so.. based on your person interaction with this food.

      Reply
  2. Keerti Bhagava

    May 9, 2022 at 6:10 pm

    Hello I am suffering from diabetes, high blood pressure and scleroderma and hypothyroidism also. Can you suggest a fodmap diet for me. I am having diarrhea all the time
    .

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 11, 2022 at 11:03 am

      Keerti,

      Thank 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/ 

      Reply
  3. Spandan Nanda Dev Goswami

    April 21, 2022 at 7:29 pm

    I am suffering from IBS Dirrohea variety from the past 2 years from 2020 itself.I feel gassy every time and my chest feel congested with gas along with head reeling and other joint pains and all IBS symptoms i have tried all kind of allopathy medication but those are temporary so i thought to switch to a low fodmap diet but i don’t know or have one low fodmap diet can u help me….i am a indian so please help me accordingly

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 28, 2022 at 4:15 pm

      Thank 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

      Reply
  4. Vijay

    November 26, 2021 at 3:32 pm

    Hi,
    Please confirm if the following can be eaten as part of low fodmap for IBS
    1) Toor dal
    2) Buttermilk
    3) Poha
    4) Dates, Raisins, Pumpkin seeds, Figs
    5) Masala Tea
    6) Chappati made of Multigrain atta like pillsbury
    7) Manna healthmix

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 29, 2021 at 4:01 pm

      1) Toor dal – not during flares.
      2) Buttermilk – yes
      3) Poha – yes
      4) Dates, Raisins, Pumpkin seeds, Figs – soaked raisin and figs are good during constipation episodes.
      5) Masala Tea – once a day.
      6) Chappati made of Multigrain atta like pillsbury – wheat should be avoided in low fodmap.
      7) Manna healthmix – no packet food.

      Reply
  5. Sujit kumar das

    September 1, 2021 at 9:18 am

    Hi, I am non veg male aged 52 yr,controlled diabetic. Suffering fm IBS/GI Problem since long. Now it has increased. USG/others test ok. Medicine does not do anything. The problem seems to be same as mentioned. Bowl does not clear. Please suggest a FODMAP chart to follow. Regards,

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 1, 2021 at 2:36 pm

      Dear sir , you can follow this diet plan – https://www.dietburrp.com/7-days-indian-low-fodmap-diet-plan-for-sibo-ibs-and-other-gi-issues/

      Reply
  6. Nene

    August 28, 2021 at 12:42 pm

    Hi could you please tell me if the folllowing are allowed?
    1) Makki Roti?
    2) in the reintroduction phase can I swap bread with wheat roti? If yes what quantity would you recommend over the period of 3 days?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 28, 2021 at 3:48 pm

      1] no
      2] yes you can have phulka .. start with 1 phulka on day 1 , then 2 on the next 2 days … wait and watch the suitability before you move ahead to make it a part of your meal.

      Reply
  7. bhavna Patel

    August 1, 2021 at 8:58 pm

    I am struggling at present, with RA fibromyalgia, stenosis, Complex Regional pain syndrome, IBS.

    my stomach just aches all the time, don’t know if it is referred pain from restricted muscle movement or food, so I’m on FODMAP diet.

    i want to eat Indian vegetables but am not sure which ones are ok to eat.

    do you have a list or is the list on the site the same for Indian cultured dining.?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 2, 2021 at 7:08 pm

      Hi bhavna ,

      Thanks for reading at Dietburrp. You can check the list in the article stated above as well as the video link. we do plan personalied flow fodmap diet where we provide you the detailed list and food menu. If interested you can email us at care@dietburrp.com to enquire about the package.

      Reply
  8. Ashish verma

    July 31, 2021 at 10:39 pm

    Madam i am suffered from covid in last april, i hv no symptoms of covid but i was positive, at last I hv started lose motion , many antibacterial medicine prescribed by doctors doesn’t help me . Only lopamide tab stop my lose motion. Last 45 days I am using 1/2 of lopamide tab . When I stop it , in next 2 days I am back to my last bad condition. Please suggest diet plan for me . I am from North india (u.p.).

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 2, 2021 at 7:00 pm

      Hi Ashish ,

      Low fodmap diet can be of help to you. Have your doctor tested your stool for infections / helicobacter piroli etc ? let me know the diagnosis so that i can help you better.

      Reply
  9. Kirti

    July 28, 2021 at 12:04 pm

    Thank you for posting this. It’s very insightful and eye opening. The foods we take for granted. sigh.
    I suffer from IBS, I’m perimenopausal (I think). I work out 3 days a week, 2 days for cardio and all days I make sure to walk at least an hour.
    Unkonwingly, I’ve been following probably 70-80% of this diet. But I still struggle with bloating and IBS especially during pms and periods.
    After reading this, I checked my calorie count. And I’m at more than 50% deficit. I’m working on getting my 6packs. I can see the outline on my tummy.
    But this high deficit is killing my gains.
    Is there anything you can suggest for a peri woman with IBS, bloating and high cortisol?
    Or What do you think is wrong?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 28, 2021 at 12:36 pm

      Hi Kirti,

      Thanks for reading at Dietburrp. We can help you with a personalized diet plan to suit your requirement. Kindly email us at care@dietburrp.com if you are interested in a paid service.

      Reply
  10. Surya Kanthi

    May 4, 2021 at 4:15 pm

    Hi. I am suffering from GERD problems and the doctor suggested a LOW FODMAP diet. I am a pure vegetarian ( even I can’t eat egg) so, what diet I should follow, please suggest

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 4, 2021 at 9:48 pm

      You can choose the options from the article .. or you can subscribe with us and we will plan a customized diet chart to suit your requirement. https://www.dietburrp.com/diet-services/

      Reply
      • Surya Kanthi

        May 5, 2021 at 4:57 pm

        In the avoid list you mentioned Beetroot but in the sample schedule, you mentioned carrot and beetroot juice. so beetroot allowed or not.
        I am interested to take your services on payment but it’s a little high for 1 month 4500/-rs.

        please clear these doubts:

        I am on medication with GERD problems.

        1. Buttermilk allowed
        2. I can eat Idly, DOSA, Sona masoori rice?/
        3. Apples and coconut water allowed?

        Reply
        • RD, Payal Banka (Registered Dietitian)

          May 5, 2021 at 11:56 pm

          Hi Surya,

          You can take a 1 week menu instead of the whole month and we will provide the sample …
          1] avoid beetroot , ill correct it in the article .. thanks for pointing out.
          2] buttermilk is allowed post meals.
          3] idly and dosa are fine , but urad dal must be avoided , so you can use millets instead .. rice is allowed .
          4] avoid both

          Reply
        • RD, Payal Banka (Registered Dietitian)

          May 6, 2021 at 3:33 pm

          there is no beetroot juice … i just checked

          Reply
  11. Islandgirl

    February 14, 2021 at 9:55 am

    Hi, thanks a lot for this article. Can you please tell me where can I find your menu for low FODMAP non-veg diet.

    Also, do you have a recipe for rice flour appam and is there any dosa recipe without the dals, may be like rice and poha or quinoa or oats?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 16, 2021 at 12:13 am

      there are a lot of foods that you can use which are not mentioned in the sample menu. But you can definitely use your imagination and creativity and make menu ist based on the foods that suit you.

      Reply
  12. Sunil Taneja

    December 27, 2020 at 6:05 pm

    Hi I am suffering from sibo and ibs hence I am on Low Fodmap Diet .would like to know whether sabudana & green chickpeas are Low Fodmap Diet? please also advise on cow ghee . Thanks

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 30, 2020 at 9:57 pm

      sabudana yes , but green chickpea is high fodmap. cow’s ghee can be used

      Reply
  13. Firoz Ahmad

    October 20, 2020 at 1:35 pm

    Wonderful explaination about the low FODMAP diet. Can you please share some additional protein rich low FODMAP diet. Chicken and egg some time it appears heavy.
    Thank you

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 24, 2020 at 10:30 am

      yes we are creating a 7 day low fodmap menu with non veg .. woll be posting it soon

      Reply
  14. Milind

    September 27, 2020 at 10:31 am

    Could you let us know if you have a lowfod diet plan for Indians in general

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 28, 2020 at 11:56 am

      Hi Milind the diet plan in the article above is for indians only .. check the sample plan. for personalized diet you can email us at care@dietburrp.com with your issues and we will help you out

      Reply
  15. kalpana

    September 7, 2020 at 10:51 pm

    Hi I am having lots of gas burping making me very uncomfortable and I get headache from it also. I had CT scan and endoscopy done. CT scan was normal but endoscopy show gastritis.
    I an trying to follow low fodmap, I still get gas what is your recommendation. I do eat cottage cheese with grapes. I also make roti with Ragi and bajara. Please recommend what to eat for protein.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 8, 2020 at 10:38 pm

      if you can tolerate lactose , curd and paneer is good , or you can have tofu.

      Reply
  16. Latha

    June 26, 2020 at 7:28 pm

    in India without dal Wat to eat with rice for lunch n dinner??

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 27, 2020 at 4:39 pm

      curd, bajra ki kadhi , or make pulav woth veggies

      Reply
  17. Sarath

    June 16, 2020 at 7:30 pm

    How about bhindi, potato, tindoora..? Are they low FODMAP?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 20, 2020 at 6:09 pm

      bhindi is not allowed its high fodmap, potato is ok to have and tindora actually suits some while doest suit some … so you can check suitability … its neither low fodmap nor high fodmap

      Reply
  18. Raghu veer gadepalli

    May 25, 2020 at 10:07 pm

    Ibs foods eat lists good health

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 27, 2020 at 7:45 am

      https://www.dietburrp.com/indian-diet-plan-for-irritable-bowel-syndrome-ibs/

      Reply
  19. asha

    May 9, 2020 at 11:05 pm

    is wheat sooji or rice sooji ok when making upma?
    also is small quantities of mung dal and thordal ok

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 10, 2020 at 9:20 pm

      Hi Asha , these foods are not o be consumed in low fodmaps , however, this actually depends on your symptoms . if you have only mild gastric issues and want to eat low for map for that , its fine to sometimes have the foods you mentioned. However, if you have ulcers / colitis , these foods are best avoided.

      Reply
      • Sailaja

        February 10, 2021 at 9:54 pm

        Hi
        I have gastritis recently diagnosed with sibo not sure what to eat pls help me

        Reply
        • RD, Payal Banka (Registered Dietitian)

          February 11, 2021 at 11:33 am

          You can either follow the plan above , or check this – https://www.dietburrp.com/7-days-indian-low-fodmap-diet-plan-for-sibo-ibs-and-other-gi-issues/

          Reply
  20. RNP

    May 6, 2020 at 6:27 pm

    Hi,

    Is brown rice and powdered jaggery allowed in low FODMAP diet?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 6, 2020 at 11:10 pm

      yes

      Reply
  21. Yuvathareddy

    April 21, 2020 at 4:03 pm

    Hello madam ,
    I am suffering from diarrhoea and constipation since 1month…. abdominal cramps,fatigue,urge to defecate for 4-5 times…
    Dr prescribed to use tab normaxin,tab pantop,& tab velgut.
    But symptoms triggers repeatedly.i hope these all depends on diet.present I m taking only curd rice ,and lots of buttermilk…I need south indian diet plan , especially from Andhra Pradesh

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 22, 2020 at 2:44 pm

      have you checked with the doctor ? has he given any diagnosis?

      Reply
  22. Shan

    April 16, 2020 at 4:42 am

    Hi Payal!

    First of all i want to thank you for this wonderful post, i been looking for content like this.

    I seen from the comments that you recommend that one should stay away from onions/garlics strictly.

    I have heard of people using garlic infused oil (i.e. frying garlic in oil, and then throwing away the garlics and slaviging the oil) is this allowed within the fODMAP diet? Do you think ome can circumvemt issues with making saalen by using this oil and maybe ginger and tomates? Do you think that soaking onions in water can remove the sugars, they are water solvatint agter all right?

    I have little experince from making desi food, but i want to make FODMAP desi kaana for my elders and if it is possible to make any type of maasla/saalen base with out garlic/onions that would be super!

    Also what are some type of alternarives to wheat based rothis? Preferably something that has the same feeling (my elders are quite stubborn about their food habits sadly).

    Thank you for posting this content! It was really nice to see.

    Stay healty and best regards

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 18, 2020 at 12:02 pm

      1] onion and garlic are in the avoid list because they contain fructans. interesting part is these fructans are not fat soluble, hence you can use the onion and garlic infused oils in cooking.

      2] Ginger has a good flavor and can be used along with tomatoes for the gravy.

      3] for rotis you can use oats flour , rice flour , or jowar / bajra in some amount , these are gluten free flours and give same satiety as a roti. these can be used.

      Reply
  23. Kuldeep

    March 14, 2020 at 3:45 am

    What is alternate for onion for fodmap diet as it is to be used in all indian meals.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 28, 2020 at 3:17 pm

      yes you need to avoid it. there is no replacement.

      Reply
  24. Kuldeep

    March 14, 2020 at 3:21 am

    Many thanks. Well explained. Will follow to ease the IBS symptoms.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 28, 2020 at 3:31 pm

      thank 🙂 kp reading at Dietburrp.

      Reply
  25. Vijay

    January 15, 2020 at 9:27 am

    Hi mam I’m suffering gastric problem my stomach unbàlanced carbon dioxide produce , please advise the Hyderabad low food map diet for day

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 17, 2020 at 3:23 pm

      all the details are mentioned in the article above . To get a diet plan on your cuisine, you can subscribe to our personalized diet services https://www.dietburrp.com/diet-services/

      Reply
  26. Nikhil

    January 6, 2020 at 7:58 pm

    Great post! Thank you for putting this out.

    Does the low FODMAP diet recommend consumption of potatoes? Also, would you comment on whether sabudana is okay?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 12, 2020 at 8:11 pm

      Potato is low Fodmap. and so is sago , but dont add groundnuts

      Reply
  27. Sajal

    October 28, 2019 at 4:32 pm

    Why yogurt and coconut water

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 31, 2019 at 1:02 pm

      ?

      Reply
  28. Sajal

    October 26, 2019 at 1:08 pm

    Hi why not yogurt and coconut water. As yogurt is good probiotic and coconut water us good digestion

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 31, 2019 at 1:09 pm

      Yogurt has some amount of lactose which is why it is counted as a fodmap food. Coconut water and yogurt both can be eaten in limited amounts only as per individual’s personal suitability.

      Reply
  29. Sajal

    October 26, 2019 at 7:08 am

    Hi mam
    Why can’t we have yogurt and coconut water. As yogurt / curd is full of probiotics and coconut water is good for digestion.

    Reply
  30. Tanu

    August 20, 2019 at 5:46 pm

    This is a lovely blog for Indian diets.
    Thank you so much!
    Can you please confirm any nuts suitable for low fodmap? Also, what are other snack options?
    Thank you!!

    Reply
    • Tanu

      August 20, 2019 at 5:48 pm

      Also, can we tea/coffee?

      Reply
      • RD, Payal Banka (Registered Dietitian)

        September 11, 2019 at 3:28 pm

        too much caffeine is not allowed . so just restricct the caffein to 1 – 2 intakes.

        Reply
    • RD, Payal Banka (Registered Dietitian)

      September 11, 2019 at 3:28 pm

      hi tanu, see the list of foods allowed and not allowed. you can have soaked almonds .

      Reply
  31. Anindita Dey

    June 14, 2019 at 9:15 pm

    Are Indian vegetables like dudhi, pumpkin, drumsticks, pointed gourd, ridged gourd , coriander leaves, Malabar spinach allowed in low food map diet

    Reply
    • Payal Banka

      June 15, 2019 at 6:40 pm

      Hi Anindita , yes these are allowed .. The ones not allowed are mentioned in the avoid list. Except for the mentioned list , it is importnat to see the patiences suitability as well.

      Reply
      • Anindita Dey

        June 18, 2019 at 9:32 pm

        Thank you so much. Waiting for your recipes.

        Reply
        • Payal Banka

          June 19, 2019 at 11:24 am

          yes soon 🙂

          Reply
      • Rachel

        July 17, 2019 at 5:39 am

        Do you have any recipes for low fodmap Indian food?

        Reply
        • RD, Payal Banka (Registered Dietitian)

          July 17, 2019 at 8:31 am

          no as yet … will be posting some soon.

          Reply
  32. Purna Gupta

    May 25, 2019 at 12:52 am

    Hi Payel,

    I am an avid reader of your blogs. I have a few questions, I have been having prescribed to do follow a FODMAP diet:

    Is spinach allowed?
    Is Churra/Poha allowed?
    Is corn allowed?
    Is avacado allowed?
    What kind of Roti can one have? Poori/ Nans etc allowed?
    How strict one should be with onion/ garlic in food?
    What kind of Dal can I have?

    I have low iron and hgb, how can I balance both issues?

    Thanks,
    Purna

    Reply
    • Payal Banka

      May 26, 2019 at 1:38 pm

      Hi Purna ,

      Please find your answers below –

      Is spinach allowed in Low fodmap diet?
      payal – Yes , palak is allowed in Low fodmap diet.

      Is Churra/Poha allowed in Low fodmap diet?
      payal – Yes pressed rice in any form is allowed in a low fodmap diet.

      Is corn allowed in Low fodmap diet?
      payal – corn/sweetcorn is not allowed in low fodmap. However, you can have corn flour.

      Is avocado allowed in Low fodmap diet?
      Payal – Avocado is allowed in a low fodmap diet, but you need to consider the quantity of intake .. only 1/8th quantity of the whole avocado is considered safe for consumption. Anything above this is not good in Low fodmap diet. So eat it only if you can stick by the mentioned quantity.

      What kind of Roti can one have Low fodmap diet? Poori/ Nans etc allowed?
      Payal – You need to eat gluten-free grains, so regular wheat roti, phulka, naan is not allowed in low Fodmap diet. You need to eat roti made from gluten-free flours like bajra, jowar, rice flour roti.

      How strict one should be with onion/ garlic in food in Low fodmap diet?
      payal – very strictly.

      What kind of Dal can I have in Low fodmap diet?
      payal- sorry , no dals / pulses and legumes are allowed in low fodmap . These foods are high Fodmaps.and should be avoided.

      Reply
      • Purna Gupta

        May 26, 2019 at 9:08 pm

        Thank you so much Payal for your helpful comments. If possible, please post more Low Fodmap diet Indian Version sample diet charts. I find your postings very very helpful.

        Thanks again.

        Reply
        • Payal Banka

          May 27, 2019 at 6:35 pm

          Hi Purna , thanks for your kind words . Ofcourse we will … we do have ibs and ibd related articles and diet plans that will help you a long way … do take a look at them ..

          Reply
  33. Suraj

    April 21, 2019 at 2:14 am

    Can i eat brown breads with peanut butter in breakfast and yoghurt in snacks. Is it good or bad for indigestion problem?

    Reply
    • Payal Banka

      April 21, 2019 at 12:31 pm

      Hi Suraj , both yogurt and wheat are to be avoided while following a low fodmap diet. However, it depends upon how big is your issue and hence the diet needs to be personalized . so if you have a severe problem with digestion , its best to avoid these foods.

      Reply
  34. Siddharth

    April 17, 2019 at 7:06 pm

    I one issue, as we all do. In a country where the core of any meal is roti…wheat based how can we get around that? What’s the alternative to roti…is there any special wheat mix or alternate option?

    Reply
    • Payal Banka

      April 18, 2019 at 11:17 am

      Hi Siddharth , although wheat needs to be avoided in this diet , but you can opt for rotis made from alternate grains like bajra , rice flour, ragi flour.

      Reply
      • Aarti Sethia

        April 7, 2021 at 4:46 am

        Can we eat ragi daliya in the breakfast ?

        Reply
        • RD, Payal Banka (Registered Dietitian)

          April 7, 2021 at 11:30 am

          in phase 1 ? we avoid most millets in phase 1 , so you can take and see if you don’t get any symptom , then have it .. ragi can cause constipation in many people.

          Reply
  35. Varsha

    March 21, 2019 at 6:58 pm

    Hi, thanks for this information.
    How about idli/dosa and urad dal vada etc South Indian foods? Are these low fodmap?
    Thank you in advance.

    Reply
    • Payal Banka

      March 22, 2019 at 11:09 am

      Hi Varsha ,

      rice is ok to have , but urad dal can be had only up to 1/2 cup a day .. so can manage the quantity of idli or dosa accordingly. you can have rawa based items .

      Reply
      • Aarti Sethia

        April 7, 2021 at 4:47 am

        Can we eat cow curd ? Or any other curd if you can recommend?

        Reply
        • RD, Payal Banka (Registered Dietitian)

          April 7, 2021 at 11:30 am

          yes you can have curd if not lactose intolerant

          Reply
  36. meera n

    February 1, 2019 at 6:16 am

    Thank you for this! Looking forward to some recipes.

    Reply
  37. Harman

    January 26, 2019 at 5:57 pm

    Hi I am so pleased to finally see a good FODMAP diet plan which suits my indian needs so well. Thanks a lot!
    I was wondering if you have recipes for some of the recipes you listed there like oats and olives uttapam, is that made from semolina? How to make quinoa oats khichdi?

    Reply
    • Payal Banka

      January 27, 2019 at 12:35 pm

      Hi Harman , thanks for your kin words . we will be posting these recipes soon .

      Reply

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