Dt. Natasha Mohan
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Table of Contents
Indian diet chart for IBS patients
Introduction
Irritable bowel syndrome (IBS) is a common digestive issue and it’s a functional gut condition that affects the large intestine, causing symptoms like abdominal pain, gas and constipation.
IBS trigger by multiple factors like stress and unhealthy food.
Importance of an Indian diet chart for IBS patients
An Indian diet chart for IBS patients is important to control the symptoms because in Indian household we use multiple heavy spices without restriction so, while ensuring the balanced nutrition suited to Indian food habits and ingredients. IBS also vary from person to person, so it requires a structured Indian diet plan for individuals that are gentle on the stomach yet culturally familiar.
Key principles for an IBS – friendly Indian diet
Limit spicy and oily foods
Spicy and oily foods can irritate the intestine and guts lining that can trigger IBS symptoms. Avoid spicy food despite you can use mild spices and oil.
Choose low FODMAP foods
Following a low FODMAP diet plan help to overcome digestive issue like gas, bloating and stomach discomfort. Choosing Indian options like rice, moong dal, spinach and carrots which are high in fermentable carbohydrates.
Include soluble fiber
Soluble fiber for IBS helps to regulate bowel movements that balance digestion adding food like oats and cooked vegetable to your diet to prevent IBS problems.
Stay hydrated
Drinking enough water support smooth digestion to flush out toxins to keep gut lining strong during digestion of foods that helps to avoid bloating and gas after eating.
Sample Indian diet plan for IBS patients
Early morning
- 1 glass of warm water with ½ tsp of celery seeds to remove excess gas trap in guts.
- 4- 5 soaked almonds overnight.
Breakfast option
- Oats Porridge With Stewed Apple – Cook oats with water or milk ad top of it put some peeled apple slices oats has soluble fiber which gives smooth digestion.
- Poha With Vegetables – Poha is puffed rice which is light and easy to digest and mixing it with vegetables balance the nutrients.
- Idli With Coconut Chutney – This steamed dish is often gentle on stomach and control the IBS symptoms.
Mid morning snacks
- Banana With Walnuts – A ripe banana gives you instant energy and handful walnuts gives you bit of protein and healthy fats to control crave and relax the stomach.
- Rice Puffs With Herbal Tea – Puffed rice is easy to digest and can be enjoyed with herbal tea which smoothen the digestion.
Lunch options
- Rich With Moong dal And Steamed Vegetables – Plain white rice with moong dal with varieties of vegetables full the nutrients deficiencies and gentle on gut which reduce IBS flare ups.
- Moong Dal Khichdi – Soothing Indian lunch ideal for IBS patients simply made by rice and moong dal with mild spices like cumin and turmeric that is easy to digest and low in fat.
- Masoor Dal Tadka With Jeera Rice – Cooked red lentils with steamed plain rice are protein rich and non – gassy while jeera aids digestion which reduces bloating while wholesome combination keeps you full.
Dinner options
- Rice With Dal Palak – Dal palak offer plant protein, fiber and iron which soothing form. When it paired with rice which makes it a complete balanced meal that aids digestion and the gut lining.
- Curd Rice With Tempered Mustard Seeds – Curd rice has cooling properties that support healthy gut bacteria which increase probiotics, while rice provide easy to digest carbohydrates.
Food to avoid during IBS problems
- High FODMAP Vegetables – Some fermentable carbs can produce gas, causing bloating and cramps in stomach like onions, garlic, cabbage and mushrooms
- Legumes And Pulses – Certain types of pulses like kidney beans, chickpeas and lentils are heavy to digest which can create stomach discomfort.
- Fried And Oily Foods – We all know how fried and oily foods can cause multiple body issue one of them its IBS. So, avoiding it benediction for body.
- Alcohol And Caffeine – Things that contain caffeine and alcohol stimulate the gut and can cause diarrhea or cramping in stomach.
- Spicy Foods – Use mild spices while cooking excess spices can trigger IBS symptoms.
Additional tips for IBS relief
- Eat Small And Frequent Meals – Break your meals to 4 –5 smaller meals a day instead of 2 –3 large meal ones reduce the load on your digestive system prevent stomach discomfort.
- Chew Food Properly – People often think hmm how this can help but you should know you digestion start from mouth not from stomach so eat mindfully.
- Manage Stress – IBS also trigger by stress and practicing some mindful exercise like yoga and pranayama can cure it.
- Avoiding Eating Late Night – Try eating 2 hours before sleeping which can disrupt digestion and bloating.
Conclusion
The indian diet chart for IBS patients provides a balanced of nutrients with taste-friendly which help to manage symptoms while enjoying flavourful and nutritious meals with a focus on low FODMAP and easily digestible ingredients that ensure patients can avoid common IBS trigger while still eating satisfying meal. IBS problem varies from person to person despite of surfing on the internet consult a famous dietitian in India for guided diet plan. First, they will track your IBS trigger and recommend a proper planned diet chart with every individual, and you can also consult dietitian online.
A diet chart is planned and detail guidance for every individual by dietitian that helps to reduce the IBS problem from the root without compromising taste or cultural preferences.
Yes, indian spiced food like red chilli and garam masala often heavy and can irritate the gut lining which trigger bloating, cramps or diarrhea. So often use mild spices while cooking
Soluble fiber ingredients ease digestion and prevents constipation while excessive insoluble fiber worsens symptoms of IBS, but fiber should balance not excess not insufficient.
Yes, but in moderation some legumes like masoor dal and moong dal usually tolerated but while kidney beans and chickpeas often cause bloating and constipation.
IBS patients should eat 4 –5 times a day despite of 2 – 3 heavy meals it can help to reduces pressure on digestive system.
