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).
FODMAP diet stands for –
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.
Read – Weight gain diet plan for IBD patients.
– Indian diet plan for Ulcerative Colitis patients.
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 –
| 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 |
| 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.
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.
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 –
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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.
This post was Last Updated on May 6, 2021
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View Comments
Hi, I'm 46 years old. Suffering from IBS since 25 years, previously symptoms were mild, as age progressed, intensity of symptoms increasing. I,ve bloating,indigestion, acne, GERD, gas formation,brain fog etc.
Hi Sanjay , a low fodmap diet will really help you settle all the symptoms. it has helped a lot of our clients with this issue. you can either follow the sample diet , or we can help you by planneing a personalized diet. This is a paid service. if interested , you can email us at care@dietnurrp.com
Very interesting.
I'm trying to find out if Tindora are low or high on the Fodmap.
Does anyone know please?
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.
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
.
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/
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
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
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
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.
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,
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/
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?
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.
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.?
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.
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.).
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.
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.