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 MenuquantityEmpty stomach Ginger tea 1 cup breakfastOat Chilla2 No. (small) Green chutney 2-3 tablespoons Black coffee (without sugar) 1 cup morningFruit (see list above) 1 no. Medium Having lunchDevil’s eggs with potato filling1 no. Rice Bhakri2 No. Vegetables 1 cup Sol Kadhi1 glass SnacksRoasted nuts (almonds, pumpkin seeds, pine nuts, peanuts, walnuts) 1/3 cup dinner Chicken Soup1 cup Boiled quinoa¾ cup Sambar1 cup Vegetables 1 cup Bedtime Soy milk (without sugar) 1 cup
Day 2 of 7 days Indian Low FODMAP Diet Plan
time MenuquantityEmpty stomach Jeera water (soaked overnight) 1 cup breakfastQuinoa Upma1 Cup Carrot and beetroot juice1 glass morning Fruit1 medium Having lunchChicken Salad 1 cup Rice1 cup Vegetables with non-spicy sauce1 cup Soy milk curd (optional) 1 cup SnacksGrilled Tofu Tikka1 cup dinner Green salad 1 cup Cooked Broken Wheat1 cup Fish Curry1 cup Bedtime Almond milk 1 glass
Day 3 of 7 days Indian Low FODMAP Diet Plan
time MenuquantityEmpty stomach ABC drink (apple, beetroot, carrot) 1 glass breakfastPoha1 cup Lemongrass Tea1 cup morningBoiled egg white2 No. Having lunchVeggie Salad1 cup Boiled Quinoa2 No. Vegetables 1 cup Wasabi tofu¼ cup (50 g) SnacksPeppered Mashed Potato1 cup Apple juice1 cup dinner Egg Biryani1½ cup Chicken broth 1 cup Bedtime Almond milk 1 cup
Day 4 of 7 days Indian Low FODMAP Diet Plan
time MenuquantityEmpty stomach Soaked chia seeds with water 1 teaspoon chia seeds + 1 glass of water breakfastOmelette 2 eggs Bullet Coffee1 cup morningNuts (almonds + walnuts + pumpkin seeds) 1/3 cup Having lunchCarrot and beetroot soup 1 cup Rice noodles with olives and peppers1 cup Stir Fry Veggies1 cup SnacksFruit1 no means dinner Grilled fish 100 g Rice1 cup Coconut Curry1 cup Bedtime Soy milk1 glass
Day 5 of 7 days Indian Low FODMAP Diet Plan
time MenuquantityEmpty stomach Warm water with lemon juice 1 glass breakfastPoha1 cup Green tea1 cup morningFruit1 no means Having lunchStir fry exotic salad (pepper + zucchini + lettuce) 1 cup Zoodles1 cup Chicken Soup1 cup SnacksOat Berry Smoothie1 glass dinner Green salad 1 cup Quinoa Khichdi1 cup Vegetables 1 cup Bedtime Sol kadhi1 glass
Day 6 of 7 days Indian Low FODMAP Diet Plan
time MenuquantityEmpty stomach Chia seeds soaked overnight ½ teaspoon of chia seeds in 1 cup of water breakfastGrilled Poha peanut chop with feta cheese filling2 – 3 no. (small) Green tea1 cup morningFruit1 no means Having lunchGrated cucumber bell pepper salad1 cup Rice Roti2 No. small or 1 large Egg Curry1 cup Vegetables 1 cup SnacksPotato hash brown2 medium Ginger tea 1 cup dinner Zucchini rolls with 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 MenuquantityEmpty stomach Warm water with lemon juice 1 glass breakfastNeer Dosa2 small (6 “diameter) Coconut Chutney 2 tablespoons morningFruit1 medium Having lunchVegetable soup 1 cup Vegetable Pulao1 cup Cucumber Raita (soy milk curd) 1 cup SnacksRoasted half cup Lemon tea 1 cup dinner Rice Tofu Sizzler1 serving Rice1 cup Potato patties 1 No. Stir Fry Veggies1 cup Grilled tofu5g Bedtime Salted Lassi1 glass made from coconut milk
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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.