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).
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 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, cornflour, 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.
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.
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?
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.
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
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/
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?
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
there is no beetroot juice … i just checked
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?
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.
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
sabudana yes , but green chickpea is high fodmap. cow’s ghee can be used
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
yes we are creating a 7 day low fodmap menu with non veg .. woll be posting it soon
Could you let us know if you have a lowfod diet plan for Indians in general
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
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.
if you can tolerate lactose , curd and paneer is good , or you can have tofu.
in India without dal Wat to eat with rice for lunch n dinner??
curd, bajra ki kadhi , or make pulav woth veggies
How about bhindi, potato, tindoora..? Are they low FODMAP?
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
Ibs foods eat lists good health
https://www.dietburrp.com/indian-diet-plan-for-irritable-bowel-syndrome-ibs/
is wheat sooji or rice sooji ok when making upma?
also is small quantities of mung dal and thordal ok
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.
Hi
I have gastritis recently diagnosed with sibo not sure what to eat pls help me
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/
Hi,
Is brown rice and powdered jaggery allowed in low FODMAP diet?
yes
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
have you checked with the doctor ? has he given any diagnosis?
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
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.
What is alternate for onion for fodmap diet as it is to be used in all indian meals.
yes you need to avoid it. there is no replacement.
Many thanks. Well explained. Will follow to ease the IBS symptoms.
thank 🙂 kp reading at Dietburrp.
Hi mam I’m suffering gastric problem my stomach unbàlanced carbon dioxide produce , please advise the Hyderabad low food map diet for day
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/
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?
Potato is low Fodmap. and so is sago , but dont add groundnuts
Why yogurt and coconut water
?
Hi why not yogurt and coconut water. As yogurt is good probiotic and coconut water us good digestion
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.
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.
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!!
Also, can we tea/coffee?
too much caffeine is not allowed . so just restricct the caffein to 1 – 2 intakes.
hi tanu, see the list of foods allowed and not allowed. you can have soaked almonds .
Are Indian vegetables like dudhi, pumpkin, drumsticks, pointed gourd, ridged gourd , coriander leaves, Malabar spinach allowed in low food map diet
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.
Thank you so much. Waiting for your recipes.
yes soon 🙂
Do you have any recipes for low fodmap Indian food?
no as yet … will be posting some soon.
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
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.
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.
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 ..
Can i eat brown breads with peanut butter in breakfast and yoghurt in snacks. Is it good or bad for indigestion problem?
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.
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?
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.
Can we eat ragi daliya in the breakfast ?
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.
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.
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 .
Can we eat cow curd ? Or any other curd if you can recommend?
yes you can have curd if not lactose intolerant
Thank you for this! Looking forward to some recipes.
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?
Hi Harman , thanks for your kin words . we will be posting these recipes soon .