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 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?
there is no beetroot juice ... i just checked
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
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/