Step by Step Indian Diet Guide for IBS Patients
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Irritable Bowel Syndrome (IBS) is a very nagging problem faced by many individuals. The global prevalence of IBS is estimated to be 15%, and it is the most common functional gastrointestinal disease. Statistics show around 10-20% of the Western country’s population and around 30% of the Indian Population is struggling with the IBS issue. Common Symptoms for IBS are Lower abdominal pain, Diarrhea, Constipation, bloating & gas, Indigestion, and sometimes two or more of these symptoms. It disturbs regular day-to-day activity. Though IBS is not a life-threatening disease, if it is neglected it can cause depression, anxiety. weight loss, anemia, vomiting, and rectal bleeding. Medications can only get some temporary relief from the symptoms but Diet in Irritable Bowel Syndrome ( IBS) plays a crucial role in its management and treatment. Let us see in detail how to make an Indian Diet Plan for IBS.

What is the best diet for IBS?

Well, there is no specific Best Diet for IBS. A diet can help one but may harm the other IBS patient. So, Curing IBS with diet is a long process. Find out what triggers and what relives the IBS symptoms. Once, this is Sorted you can easily make the best diet plan for yourself. Certain foods can help in IBS, but everyone is different. It is better to consult the physician and get medically tested to understand the foods which trigger the IBS symptoms. After shortlisting the foods which trigger the symptoms, you can plan the diet accordingly.

Most commonly these 5 diets are available to reduce uncomfortable symptoms associated with IBS.

Step by Step Indian Diet Guide for IBS Patients: Gluten might cause trouble in IBS

1. Gluten-Free Diet (1) (2)

Gluten is a family protein found in certain grains. people who are intolerant or sensitive to gluten can experience IBS symptoms when gluten is present in their diet. Gluten can damage the intestinal lining in such individuals. So, gluten must be completely avoided in such cases. A diet that excludes Gluten is called A Gluten-Free Diet.

Avoid : Wheat, Barley, and Rye and Foods containing them.

Include: Rice, Millets, Buck Wheat, Flax Seeds, Quinoa, and Sabudana (Tapioca)

     2. Elimination Diet (3

This diet is recommended by The International Foundation For Functional Gastrointestinal Disorders (IFFGD). Anyone who is newly diagnosed can start with this diet and see if there is an improvement in their condition. This diet mainly focuses on the elimination of four foods from the diet:-

  • Coffee
  • Chocolate
  • Insoluble Fiber
  • Nuts.

Completely avoid one food from the above list for 12 weeks, see the difference in IBS symptoms, then move to the next food in the list. You have to observe the food which when eliminated gave you relief from IBS symptoms and forgo that from the diet.

3. Low Fat Diet (4)

High fatty foods are very bad for people with mixed IBS symptoms – which are characterized by a combination of Constipation and Diarrhea. High-fat foods are contributors to many health issues including Obesity. It can worsen the symptoms in obese people with IBS patients. Embracing a Low-fat diet is helpful in weight loss, heart health, and improving uncomfortable bowel symptoms.

Avoid Red Meat, Deep Fried Foods, Junk foods like french fries, namkeen, Papad, Pizza, Burgers, Fritters, Full Fat Dairy, etc.

Include Lean Meats, Fruits, Vegetables, Grains, and Low Fat Dairy products.

Step by Step Indian Diet Guide for IBS Patients: you must pay attention to your vegetables

4. Fiber Diet (5

Fiber is very essential to bulk up the stool and proper bowel movement. An adult must consume around 20-35 grams of fiber per day. Soluble fiber is very helpful to treat IBS symptoms. Insoluble fiber may cause discomfort during IBS. So, take insoluble fiber mindfully and try to limit it as much as possible. Ensure good water intake while consuming fiber-rich food.

Insoluble Fiber: Whole grains, Nuts, Tomatoes, Raisins, Cabbage, and broccoli

Soluble Fiber: Leafy vegetables, Parboiled Rice, Berries, Apples, and Oats.

5. Low FODMAP Diet (6) (7) (8) (9)

It is the most popular and useful diet in IBS management.  High FODMAP foods are the carbs that pull excessive water into the bowel and can cause gas, bloating, and diarrhea after consuming these foods.

Benefits of Indian Low FODMAP diet?

The low – FODMAP diet is proven beneficial for thousands of people across the world. Several studies have shown that the FODMAP diet has improved the overall quality of life. Low FODMAP diet also showed increased energy levels in many patients.

FODMAP stands for Fermentable Oligosaccharide, Disaccharide, Monosaccharide, And Polyols.

These are short-chain carbohydrates that are resistant to digestion. Instead of being absorbed into your bloodstream, they remain in the intestine where most of the gut bacteria reside. Gut bacteria then use these carbs as fuel and produce hydrogen gas. These causes gas, bloating, and other symptoms in IBS patients.

Sometimes, they draw liquid from the intestine and cause diarrhea.

So, a diet that excludes all the foods which are high on FODMAP is called the Low FODMAP diet.

Common FODMAP’s are –

  • Fructose: A simple sugar found in many fruits, Vegetables, and part of table sugar and many sugar forms.
  • Lactose: Found in Dairy products like Milk.
  • Fructans: Found in many foods like wheat, Rye, Spelt, and Barley.
  • Galactans: Found in large amounts in legumes.
  • Polyols: Sugars Alcohols like Xylitol, Sorbitol, Maltitol, Mannitol, and Sorbitol.

Not all carbohydrates are high on FODMAP don’t eliminate all the foods in this category. This diet must be followed for 8-12 weeks for proper results.

To plan a Low FODMAP diet systematically & to avoid overly restrictive meals please consult a qualified nutritionist and dietitian. They can make your work easier to make the best diet plan for IBS.

As the FODMAP diet is the most popular diet and bit confusing let us look at this in detail.


Step by Step Indian Diet Guide for IBS Patients: Rice based foods are generally safe in IBS

How to Plan the Indian Low FODMAP diet?

A low FODMAP contains three stages –

Stage 1: Restriction

This stage involves the strict elimination of all high FODMAP foods. This stage should last only 3-8 weeks. Few people feel better at the end of the first week but few people will take 8 full weeks to see any change. If someone doesn’t see any change during this period should consult a gastroenterologist at the end of 8 weeks. While High FODMAP’s must be completely eliminated from the diet, Low FODMAP’s can be taken in its diet judiciously.

Stage 2: Reintroduction

This stage involves reintroducing high FODMAP foods in the diet systematically.

The main purpose of this stage is –

  • To identify which type of FODMAP’s you tolerate.
  • To establish the amount of FODMAP’s you can tolerate which is called the Threshold Value of the particular FODMAP food.

In this stage, a particular food is tested one by one for 3 complete days. Then the food which is well tolerated will be slowly reintroduced. In this stage too, the patient must follow a restricted diet.

A qualified dietitian and nutritionist will help to guide you through the appropriate diet in this stage.

Stage 3: Personalisation

This stage is also known as the “modified low FODMAP diet”. A personally tailored diet plan can be made by observing the tolerance levels of various FODMAP’s identified in the second stage.

Once the individual progresses to this stage he can add more variety in his diet. Once there is increased variety and flexibility in the diet gut health and quality of life improve.

Are you clueless what are the foods which are low or high on the FODMAP diet? If yes, do not worry we will explain what to include or exclude from your diet. In spite of all the restrictions, it is very important to have a balanced meal that includes all macro and micronutrients – Carbohydrates, Proteins, Fats, Fiber, Vitamins, and Minerals.

Step by Step Indian Diet Guide for IBS Patients: High sugar and milk products may flair your symptoms

Indian Low FODMAP foods (which should be included)

                             Food Groups                                     Food
VegetablesCarrots, Cucumbers, Tomato, Zucchini, Eggplant, Potatoes, Turnip, Ginger, Olives, Bell Pepper, Spinach, Chives, Chillies, sweet potato
Fresh FruitsBael fruit, Banana(not over-ripened), Guava, blueberries, strawberries, oranges, sweet lime,  grapes, Papaya and Pineapple
Dairy/Non-Dairy Milk ProductsAlmond Milk, Rice Milk, Coconut Milk, Brie (soft cheese made from goat’s milk), Cheddar cheese, and Parmesan Cheese
Meat Chicken, Eggs, Fish, Prawns, Lamb, Pork, Prawns.
GrainsParboiled/White Rice, Brow Rice, Oats, Quinoa, Corn Flour, Buckwheat, Jowar Millet, Tapioca, Psyllium Husk Fiber (Isabgol)
BeveragesWater, Green Tea, Black Coffee, Black Tea, Mint Tea, and Fresh Fruit Juice.
NutsAlmonds, Peanuts, Pine nuts, Walnuts, and Pecans
OthersPumpkin seeds, Sesame seeds, Soya, Tofu, Pepper, salt,  mustard, White Vinegar, Basil, Indian Sweet Rasogulla
OilsCoconut Oil, Olive Oil, and Ghee

Indian High FODMAP foods (which should be excluded)

                             Food Groups                                     Food
VegetablesOnions, Garlic, Cabbage, Broccoli, Beetroot, Mushrooms, Cauliflower, Spring Onions, Peas
Fresh FruitsApples, Mango, Water Melon, Avocados, Cherries, Plums, BlackBerries, Prunes, Peaches
Dairy Non-Dairy ProductsMilk, Soft Cheese, Yoghurt, Paneer, Ice Cream, Custard.
Sweeteners (natural/artificial)Honey, Jams, High Fructose Corn Syrup (HFCS), Hummus, Inulin, Isomalt, Agave Nectar, Xylitol , Malitol.
Grains & PulsesWheat and Rye based bread, cereals and Pasta, Barley, Besan flour, Chickpea Flour, Coconut Flour, Semolina
BeveragesApple Juice, Coconut water, cocktails, Alcohol, Ready Made Sports drinks, Apple Cider Vinegar, Coco-Cola, Tetra Pack Juices,  Juice concentrates like roohafza and Rasna
Nuts and Dry FruitsCashew Nuts, Pistachios

Limitations of Low Indian FODMAP diet

Low FODMAP diet is not like other popularly known FAD diets like keto, Paleo, or GM diet for weight loss or to make physique. The Low FODMAP diet is only for individuals who are diagnosed with Irritable Bowel Syndrome (IBS). This diet helps to identify the foods which exaggerate the IBS symptoms. At the same time, this diet has certain limitations-

  1. This diet is not recommended for Kids and Pregnant Woman.
  2. This diet is not a long term or Sustainable diet.
  3. This is a very restrictive diet.
  4. Eliminating Small Chain Carbs can reduce Prebiotics which are very essential for gut health.
  5. People who have other food allergies or diet restrictions when following Low FODMAP, it can cause nutritional deficiencies.
Step by Step Indian Diet Guide for IBS Patients: Indian meals can be soothing if selected carefully

10 Golden Rules to be followed in Indian Low FODMAP IBS Diet

  1. Take Probiotics Daily
  2. 2.Avoid Common food triggers!
High FODMAP foods
Fatty Foods
Carbonated Beverages

3. Implement a Low FODMAP diet.

. Elimination Phase
. Reintroduction Phase
. Personalization Phase.

4. Eat 6 small meals.

5. Chew Your Food slowly. Do not watch television or mobile while having meals.

6. Avoid Artificial Sweeteners and stop smoking.

7. Exercise regularly for 45 min – 1 hour daily. You can do walking, swimming, Cycling, Yoga or any sports of interest.
8. Reduce stress in your life. Meditation is the best tool to reduce stress try to listen to your favorite music or read a book. Simply talking to your best friend for 5 minutes can reduce your stress drastically.

9. Sleep well.

10. Eat Local, Seasonal, and organic farm-fresh vegetables and fruits.


Once diagnosed with IBS, it is necessary to change diet and lifestyle Habits to manage and treat IBS symptoms. There are 5 types of diet plans to treat IBS – Elimination Diet, Gluten-Free Diet, Low FAT Diet, Correct Fiber Diet, and the most popular FODMAP diet. With the help of a qualified nutritionist and dietitian, the Low FODMAP Indian diet plan will help you to come out of the IBS problem easily. Along with diet, one should bring a healthy change in their lifestyle for better results. With immense patience, consistency, and dedication, one can manage the IBS symptoms efficiently and have a healthy, happy & balanced life. Follow this step-by-step Indian diet guide for IBS patients to improve the situation. All the best.

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Akhila holds a Post graduate diploma in clinical nutrition and dietetics from Apollo health education and research foundation. She is into this field since a year.She worked as an intern at Apollo hospitals, Hyderabad. She is trained in both inpatient and outpatient dietetics department. She did nutritional assessment, diet planning and clinical counselling for individuals with Hypothy-roid, Diabetic mellitus, Hypertension and kidney dysfunctions at outpatient department in Apollo. Akhila was into agricultural biotechnology but destiny had different plans and her strong passion towards nutrition and food sciences got her into clinical nutrition field. Having a strong background in biochemistry and human genetics she acquired a deep knowledge in the statistics specific to whole body macronutrient and micronutrient metabolism and its relation to metabolic diseas-es.Coming from agricultural background she did research on how organic foods are beneficial than conventionally grown counterparts in terms of nutrients such as antioxidants.She always motivates to encourage locally grown food for better health. She doesn’t encourage usage of supplements and crash diets. She believes the blend of traditional food wisdom and modern nutritional science is necessary for healthy body and mind. She em-phasises more on health gain than just loosing weight.This can only be possible by Sustainable diets.She is all happy in to help her clients who are ready to lead healthy, happy and nourishing life through Wellness munch!

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Avarage Rating:
  • 0 / 10
  • V K V Raju , 8th December 2020 @ 11:06 am

    excellent narration with simple English to understand easily high MOD MAP and low MOD MAP even though
    some overlapping items found in both .
    Thanks for the information.

    • Dr. Soma Chakrabarty , 9th December 2020 @ 4:36 pm

      Thanks for liking our content. Keep reading.

      • Anonymous , 26th April 2021 @ 7:09 pm

        Please let me know if lactose free lassi or chaas allowed on a low FODMAP diet

      • Dr. Soma Chakrabarty , 29th April 2021 @ 11:39 am

        You may try this in a small amount for 3 -5 consecutive days. If you get any symptoms, stop it.

  • Andrew , 2nd March 2021 @ 10:41 pm

    Thanks so much for this great guide! Another helpful resource if you look up low FODMAP recipes online or shop for groceries online (at stores like BigBasket):

  • Anonymous , 11th June 2021 @ 7:20 pm

    Can I take beans like indian moong dal or tuver day?

    • Dr. Soma Chakrabarty , 12th June 2021 @ 6:58 pm

      Yes, don’t forget to soak the dal for 3-4 hrs before cooking.

      • Toria , 19th August 2021 @ 10:00 am

        I’m confused… I understood lentils were high in oligosaccharide. Surely a bowl of dal would be high FODMAP?

      • Dr. Soma Chakrabarty , 20th August 2021 @ 9:57 pm

        Not really, lentils are tolerable in lower amount once soaked for long hrs and then cooked.

  • Bhanu Vanga , 2nd July 2021 @ 7:38 am

    Can you please advise if Jaggery is a low FODMAP? Thank you

    • Dr. Soma Chakrabarty , 7th July 2021 @ 10:53 pm

      No, Jaggery is also a form of sugar that is restricted and comes under high FODMAP.

  • Ajay Y , 12th August 2021 @ 7:10 pm

    My doctor has just suggest me to follow Low-FODMAP diet, so your blog is quite helpful for me. but can you please help me with below queries. It would be really appreciated.
    Thanks in advance!

    Can I have :
    1) Finger Millet (Ragi) and Bajra flour?
    2) karela (Bitter Gourd) , Arbi (Taro root), Okra , Yam, Capsicum, Lauki (bottle gourd), Sponge gourd and Coccinia in vegetable? also can i have cooked Onions in curry?
    3) In Fruits: Pomegranate and Pears
    3) Chamomile Tea with Tulsi drops?
    4) Mustard Oil and Saffola Gold for cooking?

  • MANJEET SINGH , 6th November 2021 @ 8:51 am

    Should one can take 2 pcs of dates everyday

  • Tarun , 11th July 2022 @ 12:11 pm

    Medicines useful or not ??

  • MANJEET SINGH , 11th July 2022 @ 11:10 pm

    Can I take dried dates?

  • MANJEET SINGH , 11th July 2022 @ 11:13 pm

    What medicine you recommended for IBS

    • Dr. Soma Chakrabarty , 12th July 2022 @ 8:18 pm

      I am not a medical doctor, I have done my Ph.D in Nutrition, therefore I can not suggest any medicine for you. Rather I can help with a diet program.

    • Dr. Soma Chakrabarty , 12th July 2022 @ 8:18 pm

      Once in a while, yes.

  • Utpal Banerjee , 21st November 2022 @ 2:36 am

    Dear Soma,
    This is so much more helpful than just reading the mind boggling charts from Monash University. One clarification will help me a lot. Could you list more precisely which Dal pulses are allowed ( the Aussie chart says Dal Toor is not, lentil no, but Urad is great. Also, the Rajma types of beans.
    Second, particularly for those of us living abroad, the types of bread is confusing. Is it safe to assume that all Sourdough is good and whole grain, wheat are not. Are sourdoughs made from any source ok?
    Finally, please comment on eggs and fish.
    Best wishes and thank you so much.

    • Dr. Soma Chakrabarty , 22nd November 2022 @ 3:27 pm

      Thanks for your comment. However foods behave differently for person to person while suffering from IBS. Therefore it is difficult to comment exactly which dal or bread will work for you. Mindful eating will help you to figure out which food is actually causing trouble for you.

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