7 Day Indian Low FODMAP Diet Plan For SIBO, IBS, And Other GI Issues
With the current lifestyle scenario, stress levels are at their peak. The anxiety along with a restriction in free movement increases the stress on the body. The body has its own mechanism for dealing with stress. Once this stress crosses the threshold, the body's metabolism is affected. Different people get different symptoms such as stomach problems, metabolic disorders, depression or eating disorders. Read on to learn more about the 7 Day Indian Low FODMAP Diet Plan For SIBO, IBS, and Other GI Issues.
Nowadays, minor issues like acidity, gas, indigestion, constipation, nausea, and upset stomach are also reasons to see a doctor. GI disorders can occur either due to an underlying medical condition or to prolonged medication as well as a metabolic disorder. In addition to medication, a low-FODMAP diet is the best long-term approach to treating GI disorders. Read more about the low fodmap diet.
As we read in our previous article, Low FODMAP Diet stands for
- Fermentable – Foods that are fermented in the colon.
- Oligosaccharides – a small chain of sugar molecules.
- Disaccharides – a double sugar molecule.
- Monosaccharides – a single sugar molecule.
- And polyols – sugar alcohols.
Basically these sugar molecules evade digestion and accumulate in the large intestine. These sugar molecules are then fermented, releasing carbon dioxide, hydrogen and methane. These gases lead to discomfort, gas, belching, and other GI problems.
To follow a 7 day Indian low FODMAP diet plan we have a select list of foods and edibles. Below are the ingredients that can be used in any recipe, but under strict professional supervision.
Shopping List for 7 Day Indian Low FODMAP Diet Plan:
Food: Rice, poha, rice bran, quinoa, oats, oat bran, gluten-free products
Soy, nuts and seeds: Tofu, soy, almonds, peanuts, pine nuts, pumpkin seeds, walnuts
Non-dairy products: Almond milk, rice milk, coconut milk, soy milk, feta cheese
Non vegetarian foods: Egg, chicken, fish, beef, pork
Vegetables: Peppers, carrots, green beans, cucumber, lettuce, tomato, zucchini, bamboo shoots, eggplant, olives, potatoes, beetroot
Fruit: Oranges, grapes, melon, banana, blueberries, grapefruit, kiwi, lemon, lime, oranges, strawberries
Beverages: Dairy-free tea and coffee, black and green tea and coffee, water, fresh fruit juice
Spices and Spices: Basil, caramel seeds, chilli, ginger, mustard, pepper, salt, white rice vinegar and wasabi powder
Check out the full list of foods to eat and foods to avoid in the low-FODMAP diet.
7 Day Indian Low FODMAP Diet Plan
This 7 day Indian low FODMAP diet plan contains approximately 1200 calories and 60 to 65 grams of protein. These plans are based on phase 1 of the low-fodmap diet, which is the elimination or restriction phase. For the reintroduction phase, you can subscribe to our personalized diet plan services.
Day 1 of 7 Day Indian Low FODMAP Diet Plan:
time | Menu | amount |
Empty stomach | ginger tea | 1 cup |
breakfast | Oat chilla | 2 no. (small) |
Green chutney | 2 – 3 tablespoons | |
Black coffee (no sugar) | 1 cup | |
morning | Fruit (see list above) | 1 no. medium |
Having lunch | Devil's eggs with potato filling | 1 no. |
Rice bhakri | 2 no. | |
vegetables | 1 cup | |
Sol Kadhi | 1 glass | |
Snacks | Roasted nuts (almonds, pumpkin seeds, pine nuts, peanuts, walnuts) | 1/3 cup |
dinner | chicken soup | 1 cup |
Cooked quinoa | ¾ cup | |
Sambar | 1 cup | |
vegetables | 1 cup | |
Bedtime | Soy milk (no sugar) | 1 cup |
Day 2 of 7 days Indian Low FODMAP Diet Plan
time | Menu | amount |
Empty stomach | Jeera water (soaked overnight) | 1 cup |
breakfast | Quinoa Upma | 1 cup |
Carrot and beetroot juice | 1 glass | |
morning | fruit | 1 medium |
Having lunch | Chicken salad | 1 cup |
rice | 1 cup | |
Vegetables with not hot sauce | 1 cup | |
Soy milk quark (optional) | 1 cup | |
Snacks | Grilled tofu tikka | 1 cup |
dinner | Green salad | 1 cup |
Cooked broken wheat | 1 cup | |
fish curry | 1 cup | |
Bedtime | Almond milk | 1 glass |
Day 3 of 7 days Indian Low FODMAP Diet Plan
time | Menu | amount |
Empty stomach | ABC drink (apple, beetroot, carrot) | 1 glass |
breakfast | Poha | 1 cup |
Lemongrass tea | 1 cup | |
morning | Boiled egg whites | 2 no. |
Having lunch | vegetable salad | 1 cup |
Cooked quinoa | 2 no. | |
vegetables | 1 cup | |
Wasabi tofu | ¼ cup (50 g) | |
Snacks | Mashed Pepper Potatoes | 1 cup |
Apple juice | 1 cup | |
dinner | Egg biryani | 1 ½ cup |
chicken soup | 1 cup | |
Bedtime | Almond milk | 1 cup |
Day 4 of 7 days Indian Low FODMAP Diet Plan
time | Menu | amount |
Empty stomach | Soaked chia seeds with water | 1 teaspoon of chia seeds + 1 glass of water |
breakfast | omelet | 2 eggs |
Bullet Coffee | 1 cup | |
morning | Nuts (almonds + walnuts + pumpkin seeds) | 1/3 cup |
Having lunch | Carrot and beetroot soup | 1 cup |
Rice noodles with olives and peppers | 1 cup | |
Fry the vegetables | 1 cup | |
Snacks | fruit | 1 no. medium |
dinner | Grilled fish | 100 g |
rice | 1 cup | |
Coconut curry | 1 cup | |
Bedtime | Soy milk | 1 glass |
Day 5 of 7 days Indian Low FODMAP Diet Plan
time | Menu | amount |
Empty stomach | Warm water with lemon juice | 1 glass |
breakfast | Poha | 1 cup |
Green tea | 1 cup | |
morning | fruit | 1 no. medium |
Having lunch | Stir fry exotic salad (bell pepper + zucchini + lettuce) | 1 cup |
Zoodles | 1 cup | |
chicken soup | 1 cup | |
Snacks | Oatberry smoothie | 1 glass |
dinner | Green salad | 1 cup |
Quinoa Khichdi | 1 cup | |
vegetables | 1 cup | |
Bedtime | Sol Kadhi | 1 glass |
Day 6 of 7 days Indian Low FODMAP Diet Plan
time | Menu | amount |
Empty stomach | Chia seed water soaked overnight | ½ teaspoon of chia seeds in 1 cup of water |
breakfast | Grilled poha peanut chop with feta cheese filling | 2 – 3 no. (small) |
Green tea | 1 cup | |
morning | fruit | 1 no. medium |
Having lunch | Grated cucumber and pepper salad | 1 cup |
Rice Roti | 2 no. small or 1 large | |
Egg curry | 1 cup | |
vegetables | 1 cup | |
Snacks | Hash browns | 2 medium |
ginger tea | 1 cup | |
dinner | Zucchini rolls with an exotic mixture of vegetables and tofu | 6 pieces (2 inches each) |
Pepper potato soup | 1 cup | |
grilled eggplant | 100 g | |
Bedtime | Turmeric latte (coconut milk, no sugar) | 1 glass |
Day 7 of 7 days Indian Low FODMAP Diet Plan
time | Menu | amount |
Empty stomach | Warm water with lemon juice | 1 glass |
breakfast | Neer Dosa | 2 small (6 "diameter) |
Coconut chutney | 2 tablespoons | |
morning | fruit | 1 medium |
Having lunch | vegetable soup | 1 cup |
Vegetables Pulao | 1 cup | |
Cucumber Raita (soy milk quark) | 1 cup | |
Snacks | Roasted | ½ cup |
Lemon tea | 1 cup | |
dinner | Rice Tofu Sizzler | 1 serving |
rice | 1 cup | |
Potato patties | 1 no | |
Fry the vegetables | 1 cup | |
Grilled tofu | 5 g | |
Bedtime | Salted lassi made from coconut milk | 1 glass |
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EndNote:
A small pattern of frequent meals, 5-6 meals a day is ideal for alleviating GI symptoms. Avoid self-treatment with a lot of digitally available information. A clinical nutritionist is the best person to help plan a balanced, reasonable, low-FODMAP eating plan. You can subscribe to our services for personalized diet plans.