Are you struggling with bloating, gas, or irritable bowel syndrome (IBS) in Pune, Maharashtra, India ? Then an Indian low FODMAP diet might be your sustainable solution.
The Indian Low Fodmap Diet is specially designed to reduce digestive discomfort. The diet specially focuses on avoiding certain fermentable carbohydrates.
These carbs could trigger the gut issues. In low fodmap diets, certain foods like garlic, onion, wheat, milk, apples are often avoided as they are high fodmap foods.
In this blog post on Indian low fodmap diet, we will explain how this diet is useful to treat various issues and will give a complete Indian low fodmap diet chart to follow easily. So, let’s get started –
What is Low FODMAP Indian Diet?
The word FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Fodmap is a group of short-chain carbohydrates that are poorly absorbed in the gut. Such fodmap foods often trigger issues such as bloating, gas, and abdominal pain in people with IBS.
A low FODMAP Indian diet is a diet plan in which we limit these fermentable carbohydrates. The low fodmap Indian diet is especially useful for people who are having IBS symptoms.
The low fodmap diet is gaining popularity in India as more people are getting aware of the connection between FODMAP and IBS.
If you follow a low FODMAP diet in India, then it can help manage discomfort and you still can enjoy traditional Indian meals.
Indian Low FODMAP Foods for IBS
Below we explain various low fodmap alternative foods for various categories of food items including low fodmap fruits, low fodmap breads etc.
Low FODMAP Fruits in India
Fruits are a hidden source of discomfort for people who are following a low FODMAP diet. People who have IBS specially have tough times.
There are various High FODMAP fruits such as apples, pears, mangoes, watermelon, stone fruits, and dried fruits. These are rich in excess fructose and sorbitol. Both of these helps in triggering bloating, gas, and abdominal pain.
And hence Fruit juices and dried fruits should be limited by people with IBS. Instead, we suggest various low FODMAP fruit alternatives.
This includes fruits like bananas, oranges, grapes, green kiwis, strawberries, cantaloupe, rhubarb, raspberries, and pineapple. These fruits you can safely include in an Indian low FODMAP diet to support gut health.
In below table, we mention low fodmap fruits alternatives for high fodmap fruits in India.
| High FODMAP Fruits | Low FODMAP Alternatives |
|---|---|
| Apple | Orange |
| Pear | Banana |
| Mango | Grapes |
| Watermelon | Pineapple |
| Peach / Nectarine / Plum | Kiwi (Green), Strawberries |
| Dried Fruits | Cantaloupe, Raspberries |
Low FODMAP Vegetables in India
Certain Indian vegetables commonly used in Indian cooking, such as garlic, onion, leek, artichoke, asparagus, snowpeas, mushrooms, and cauliflower, are considered high FODMAP vegetables. This is due to their content of fructans and mannitol.
This can can trigger bloating, gas, and discomfort in individuals with IBS. These high FODMAPs vegetables are poorly absorbed in the gut.
Instead, low fodmap vegetables should be preferred. This includes green capsicum, zucchini, potatoes, green beans, eggplant (aubergine), carrots.
These Indian low fodmap vegetables alternatives offer essential nutrients without reducing IBS symptoms. Low fodmap vegetables are a great addition in your low fodmap Indian diet chart.
Below table shows which low FODMAP vegetables in India you should prefer over high FODMAP vegetables.
| High FODMAP Vegetables | Low FODMAP Vegetables Alternative |
|---|---|
| Garlic, Onion, Leek, Artichoke, Asparagus, Snowpeas, Mushrooms, Cauliflower | Green Capsicum, Zucchini, Potato, Green Beans, Eggplant (Aubergine), Carrot, Rhubarb |
Low FODMAP Breads in India
When you think about low fodmap breads vs high fodmap breads, then you need to be very cautious. There are very common high FODMAP grains that are used in everyone’s home in India. High fodmap bread grains includes wheat, rye, and barley.
These are often used in breakfast meals. These foods are rich in fructans and galacto-oligosaccharides (GOS) and it may worsen IBS symptoms.
So, instead of using these high fodmap breads, you should prefer low fodmap breads alternatives in India. This includes spelt sourdough bread, gluten-free bread, oat sourdough bread, oats, quinoa flakes, corn flakes, gluten-free pasta, quinoa pasta, and plain rice cakes.
These options are soft on your gut and are suitable in Indian diets. Below table chart helps you quickly identify high fodmap breads in India vs low fodmap breads.
| High FODMAP Breads & Cereals | Low FODMAP Alternatives |
|---|---|
| Wheat-based cereal, rye bread, barley bread, biscuits, snack products | Spelt sourdough bread, gluten-free bread, oat sourdough bread, oats, quinoa flakes, corn flakes, gluten-free pasta, quinoa pasta, plain rice cakes |
Low FODMAP Indian Diet - Example 1
| Meal | Low FODMAP Indian Food Options |
|---|---|
| Breakfast |
Oats porridge with almond milk and banana slices OR 2 plain rice idlis with coconut chutney (no onion) |
| Lunch |
Steamed rice + carrot-zucchini sabzi (no onion/garlic) + cucumber salad with lemon and rock salt |
| Dinner |
2 jowar rotis + potato and eggplant sabzi (without onion/garlic) + a bowl of lactose-free curd |
Low FODMAP Indian Diet Chart - Example 2
| Meal | Low FODMAP Indian Food Options |
|---|---|
| Breakfast |
Moong dal chilla (no onion) + mint chutney OR Sabudana khichdi with peanuts + banana OR Chia seed pudding with almond milk + strawberries |
| Lunch |
Jeera rice + lauki (bottle gourd) curry (no onion) + cucumber raita (lactose-free curd) OR Quinoa pulao with carrot, green beans, zucchini + roasted papad + kiwi |
| Dinner |
2 bajra or rice flour rotis + aloo-capsicum sabzi (no garlic) + lactose-free curd OR Vegetable upma with grated carrot and zucchini + a few slices of pineapple OR Rice khichdi with bottle gourd + coriander chutney (no onion/garlic) |
Low FODMAP Indian Diet Chart for Beginners
Here’s our beginner friendly low FODMAP Indian diet chart. This includes food items that you can easily cook at your home.
| Meal | Beginner-Friendly Low FODMAP Options |
|---|---|
| Breakfast |
Poha with carrots and peanuts (no onion/garlic) OR Dalia (broken wheat) with zucchini and carrots OR Masala oats (homemade, without onion) + lactose-free curd |
| Lunch |
Steamed rice + ridge gourd curry (no onion) + lactose-free curd OR Moong dal (thin consistency) + sautéed spinach + quinoa OR Soft idlis + carrot chutney (no garlic/onion) |
| Dinner |
Rice rotis + boiled potato and capsicum sabzi + mint chutney OR Vegetable khichdi with lauki and spinach OR Carrot-zucchini soup + plain dosa (without methi/onion) |
Are Avocados low FODMAP?
Avocados can be both low and high FODMAP. This is because it depends on actual portion size it is being served in. If you serve it in small servings (around 30 grams or 1/8th of an avocado), avocados are considered low FODMAP. Such small served avocados are generally well-tolerated by people with IBS. However, if you serve it in larger amounts, it can trigger problems like bloating or gas. This is because it contains higher levels of Sorbitol.
Are Red Onions low FODMAP?
Red onions are high FODMAP items. This is due to their high levels of fructans. Fructan is a type of carbohydrate that can cause digestive problem for people with IBS. Even if you eat small amount of Red onion, it can cause problem like bloating and gas.
Is Coconut Milk low FODMAP?
Yes, coconut milk is generally a low FODMAP but when you have it in moderate portions. It’s a nice alternative to dairy milk for people with IBS or people who are following a low fodmap diet. Please note, large quantities of coconut milk can become high FODMAP as it will have an increased levels of sorbitol.
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Dt. Ria Hawle – a best dietitian in Pune is the driving force behind Balanced Bowls, brings a wealth of expertise and compassion to her practice.
Dt. Ria Hawle is a highly accomplished Clinical Dietitian and Nutritionist with a BSc in Nutrition and Dietetics, an MSc in Clinical Nutrition, and extensive practical experience.
As the best dietitian in Pune, Ria specializes in diabetes management, cardiac nutrition, PCOD/PCOS diet plans, and disease reversal. With certifications from Monash University and Dr. Mohan’s Diabetes Education Academy, she is a Certified Diabetes Educator and Low FODMAP diet specialist.
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Her holistic approach and commitment to sustainable lifestyle changes have helped over 2000 clients across five countries achieve their health goals. Ria combines her deep knowledge with compassionate care, making her a trusted dietitian in Pune and Mumbai.
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