Diet chart
IBS and bloating diet chart: Indian low-FODMAP friendly plan
IBS symptoms are real, but the gut is not damaged. Food is one of several triggers, along with stress and poor sleep. Regular meals and soluble fibre help most people. Some foods rich in fermentable carbohydrates, called FODMAPs, cause gas and pain in sensitive guts. A short, structured low-FODMAP trial with guidance helps many people; cutting out foods for months on your own does not.
Track today with the food diary →
Key goals
- Regular meals at fixed times, eaten slowly
- Soluble fibre such as oats, isabgol and cooked vegetables, increased slowly
- Notice your own triggers with the diary for 2 to 4 weeks
- Fewer fizzy drinks, less tea and coffee, and no large fried meals
A sample day
Pick one option for each meal. Portions are for an average adult; adjust them to your hunger and weight.
VegEggNon-vegWestern
- Warm water; tea or coffee in moderation
- A few walnuts or almonds
- Oats or ragi porridge, or idli or plain dosa with a little chutney
- Boiled eggs or an omelette with poha
- Hung curd or lactose-free milk with oats and kiwi or orange Western
- One portion of a low-FODMAP fruit: papaya, kiwi, orange, grapes or a firm banana
- Chaas, if it suits you
- Rice or 1 to 2 rotis, moong dal or a small katori of other dal, cooked vegetables such as lauki, bhindi, beans or carrot, and curd
- Chicken or fish curry made with less onion and garlic, with rice and a vegetable
- Makhana, roasted peanuts or a small handful of walnuts
- Ginger or peppermint tea
- Khichdi, curd rice, or roti with paneer and a cooked vegetable
- Grilled fish or chicken with rice and sautéed vegetables
- Isabgol in water, if your doctor advised it for IBS with constipation
Daily targets
- Protein
- 0.8–1 g per kg of body weight (about 48–60 g, 60 kg)
- Fibre
- at least 25 g
- Fat
- under 60 g
- Vegetables
- 3 or more katoris
- Fruit
- 1–2 servings
- Water
- 8–10 glasses
- Fried food
- at most 1 a day
- Sugary food and drinks
- at most 1 a day
- Salty food
- at most 1 a day
Choose more
- Regular meal times
- Soluble fibre: oats, isabgol, cooked vegetables
- Curd and chaas if they suit you
- Enough water through the day
- Slow eating, chewing well
Cut down
- Large portions of rajma, chole, onion and garlic if they trigger you
- Fizzy drinks
- Sugar-free gums and sweets with sorbitol
- Large amounts of wheat bran (chokar), which can worsen bloating
- Excess tea and coffee, and very spicy or oily meals
Good to know
- Common high-FODMAP foods in Indian diets: onion, garlic, rajma, chole, large amounts of wheat, milk, apple, pear, mango, watermelon and cauliflower
- A low-FODMAP diet is a 4 to 6 week test followed by bringing foods back one at a time, not a lifelong diet
- Stress and poor sleep worsen symptoms as much as food
- New symptoms after 45, bleeding or weight loss need tests before diet changes
If you also have
Diabetes
Choose foods that suit both IBS and sugar control: oats, millets, eggs, paneer and vegetables. Sugar-free products with sorbitol or maltitol cause bloating and loose motions.
High BP or heart disease
Keep salt low; packaged snacks, including gluten-free ones, can be very salty.
Kidney disease
Check with your nephrologist before raising protein or eating more potassium-rich foods such as banana, potato and dal.
Pregnancy
Bloating and constipation are common in pregnancy. Avoid strict elimination diets while pregnant; focus on regular meals, fluids, soluble fibre and activity.
Age over 65
New bowel symptoms after 50 should not be called IBS until a colonoscopy or other tests have been done.
Track today's food
Tap what you have eaten. The diary compares your day with the chart, shows what is missing and suggests what to eat for the rest of the day.
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Common questions
What can I eat for IBS in an Indian diet?
Rice, idli, dosa, poha, oats, millets, moong dal, curd, paneer, eggs, fish, chicken, and vegetables such as lauki, bhindi, beans, carrot and spinach suit most people.
Is curd good for IBS?
Usually yes. Curd has much less lactose than milk, and many people with IBS tolerate it well.
Should I stop eating wheat?
Not unless tests show celiac disease. Large amounts of wheat bloat some people, but most do fine with moderate amounts.
How long should I try a low-FODMAP diet?
Usually 4 to 6 weeks, then foods are added back one at a time to find your triggers. It works best with a doctor or dietitian.
When to see a doctor
See a doctor if symptoms start after 45, wake you from sleep, or come with blood in the stool, weight loss, anaemia, fever, or a family history of bowel cancer or celiac disease.
Other diet charts
General guidance for adults, not a personal prescription. Food values are estimates for a typical home serving. If you have kidney disease, are pregnant, or have been given a specific diet by your doctor, follow that advice.