7 days Indian Low FODMAP Food regimen Plan for SIBO, IBS and different GI Points

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7 days Indian low FODMAP diet plan for SIBO, IBS, and other GI issues.

With the current lifestyle scenario, the stress levels are at their peak. The anxiety along with a restriction on the free movements adds to the body’s stress. The body has its own mechanism to cope with the stress. But once this stress crosses the threshold, the body’s metabolism is affected.  Different people get different symptoms like gastric issues, metabolic disorders, depression, or eating disorders. read on to know more about 7 days Indian low FODMAP diet plan for SIBO, IBS, and other GI issues.

These days small issues like acidity, bloating, indigestion, constipation, nausea, upset stomach has also become a cause for a doctor’s visit. GI disturbances can either occur due to any underlying disease condition, or prolonged medications, as well as a metabolic disorder. Along with medicines, a low FODMAP diet is the best long-term approach to treat GI disturbances. Read more about what is Low fodmap diet.

As we have already read in our earlier article low FODMAP diet stands for

  • Fermentable – foods fermented in large intestines.
  • 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 escape digestion and get accumulated in the large intestines. These sugar molecules then undergo fermentation and release carbon dioxide, hydrogen, and methane. These gases lead to uneasiness, bloating, belching, and other GI issues.

Thus, to follow a 7 days Indian low FODMAP diet plan, we have a selected list of groceries and eatables. Below are the ingredients that can be used in any recipe but within the allowance under strict professional supervision.

 

Shopping list for 7 days Indian Low FODMAP Diet Plan:

Groceries: Rice, poha, rice bran, quinoa, oats, oats 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: Bell pepper, carrot, green beans, cucumber, lettuce, tomato, zucchini, bamboo shoots, eggplant, olives, potatoes, beetroot

Fruits: Oranges, grapes, cantaloupe, banana, blueberries, grapefruit, kiwi, lemon, lime, oranges, strawberries

Beverages: Non-dairy milk tea and coffee, black and green tea and coffee, water, fresh fruit juice

Condiments and spices: Basil, carom seeds, chili, ginger, mustard, pepper, salt, white rice vinegar, and wasabi powder

Check the full list of foods to eat and foods to avoid in the Low FODMAP diet.

7 days Indian Low FODMAP Diet Plan

These 7 days Indian Low FODMAP Diet Plan provides approximately 1200 kcal and 60 – 65 gms protein. These plans are based on phase 1 of the Low fodmap diet that is the elimination or restriction phase.  For the reintroduction phase, you can subscribe to our services for personalized diet plans. 

Day 1 of 7 days Indian Low FODMAP Diet Plan:

Time Menu Quantity
Empty Stomach Ginger tea 1 cup
 
Breakfast Oats Chilla 2  no. (small)
  Green Chutney 2 – 3 tablespoon
  Black Coffee (No sugar) 1 cup
 
Midmorning Fruit ( check the list above ) 1 no. medium
 
Lunch Devil Eggs with Potato filling 1 no.
  Rice Bhakri 2 no.
  Vegetable 1 cup
  Sol Kadhi 1 glass
 
Snacks Roasted Nuts (Almonds, pumpkin seeds, pine nuts, peanuts, walnuts) 1/3 cup
 
Dinner Chicken Soup 1 cup
  Boiled Quinoa ¾ cup
  Sambar 1 cup
  Vegetable 1 cup
 
Bedtime Soy Milk (no sugar) 1 cup

 

Day 2  of 7 days Indian Low FODMAP Diet Plan

Time Menu Quantity
Empty Stomach Jeera water (soaked overnight) 1 Cup
 
Breakfast Quinoa Upma 1 Cup
  Carrot beetroot juice 1 glass
 
Midmorning  Fruit 1 medium
 
Lunch Chicken Salad 1 cup
  Rice 1 cup
  Vegetable with non spicy gravy 1 cup
  Soy milk curd (optional) 1 cup
 
Snacks Grilled Tofu Tikka 1 cup
 
Dinner Green Salad 1 cup
  Boiled 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 Quantity
Empty Stomach ABC drink (Apple, beetroot, carrot) 1 glass
 
Breakfast Poha 1 cup
  Lemongrass Tea 1 cup
 
Midmorning Boiled egg whites 2 no.
 
Lunch Veggie Salad 1 cup
  Boiled Quinoa 2 no.
  Vegetable 1 cup
  Wasabi Tofu ¼ cup (50 gms)
 
Snacks Peppered Mashed Potato 1 cup
  Apple Juice 1 cup
 
Dinner Egg Biryani 1 ½ cup
  Chicken Broth 1 cup
 
Bedtime Almond Milk 1 cup

 

 Day 4 of 7 days Indian Low FODMAP Diet Plan

Time Menu Quantity
Empty Stomach Soaked Chia seeds with water 1 teaspoon chia seeds + 1 glass water
 
Breakfast Omelet 2 eggs
  Bullet Coffee 1 cup
 
Midmorning Nuts (Almonds + Walnuts + Pumpkin Seeds) 1/3 cup
 
Lunch Carrot beetroot soup 1 cup
  Rice Pasta with olives and bell peppers 1 cup
  Stir fry Veggies 1 cup
 
Snacks Fruit 1 no. medium
 
Dinner Grilled Fish 100 gms
  Rice 1 Cup
  Coconut curry 1 cup
 
Bedtime Soy Milk 1 Glass

 

 

Day 5 of 7 days Indian Low FODMAP Diet Plan

Time Menu Quantity
Empty Stomach Warm water with lemon juice 1 glass
 
Breakfast Poha 1 cup
  Green Tea 1 cup
 
Midmorning Fruit 1 no. medium
 
Lunch Stir fry Exotic Salad (Bell peppers + zucchini + lettuce) 1 cup
  Zoodles 1 cup
  Chicken soup 1 cup
 
Snacks Oats Berry Smoothie 1 glass
 
Dinner Green Salad 1 cup
  Quinoa Khichdi 1 cup
  Vegetable 1 cup
 
Bedtime Sol kadhi 1 Glass

 

Day 6 of 7 days Indian Low FODMAP Diet Plan

Time Menu Quantity
Empty Stomach Soaked overnight chia seeds water ½ teaspoon Chia seeds in 1 cup water
 
Breakfast Grilled Poha Peanut Cutlet with feta cheese filling 2 – 3 no. (small)
  Green tea 1 cup
 
Midmorning Fruit 1 no. medium
 
Lunch Grated Cucumber bell pepper Salad 1 cup
  Rice Roti 2 no. small or 1 big
  Egg curry 1 cup
  Vegetable 1 cup
 
Snacks Potato hash browns 2 medium
  Ginger Tea 1 cup
 
Dinner Zucchini Rolls with exotic mix vegetable and tofu filling 6 pcs (2 inches each)
  Pepper Potato Soup 1 cup
  Grilled Eggplant 100 gms
 
Bedtime Turmeric latte (Coconut milk, no sugar) 1 glass

 

Day 7 of 7 days Indian Low FODMAP Diet Plan

Time Menu Quantity
Empty Stomach Warm water with lemon juice 1 glass
 
Breakfast Neer Dosa 2 small (6 “diameter)
  Coconut Chutney 2 Tablespoon
 
Midmorning Fruit 1 medium
 
Lunch Vegetable Soup 1 cup
  Vegetable Pulao 1 cup
  Cucumber Raita (Soy milk curd) 1 cup
 
Snacks Roasted ½ cup
  Lemon Tea 1 cup
 
Dinner Rice Tofu Sizzler 1 serving
  Rice 1 cup
  Potato Patty 1 no
  Stir fry Veggies 1 cup
  Grilled  Tofu 5gms
 
Bedtime Coconut Milk Salted Lassi 1 glass

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EndNote:

A small frequent meal pattern with 5 – 6 meals in a day is ideal to relieve the GI symptoms. Avoid self-treating with loads of information available digitally. A clinical dietician is the best person to plan a balanced appropriate low FODMAP meal plan. You can subscribe to our services for personalized diet plans. 

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