What is the perfect Indian low FODMAP diet?

Low FODMAP Indian Diet – Elimination Phase (6–8 weeks)

✔️ Grains & Flours (1 serving per meal)

Rice: Basmati, white, or brown rice
Gluten-free flours: Rice flour, besan (chickpea flour), bajra (pearl millet), jowar (sorghum), makki (cornmeal)
Oats: Rolled oats (½ cup cooked)

❌ Avoid: Wheat, maida, atta, semolina (suji), rye, barley (contain fructans)

✔️ Proteins

Lentils (in small amounts): Moong dal (¼ cup cooked), chana dal (¼ cup), toor dal (¼ cup) – soaked and rinsed well
Eggs, chicken, fish, paneer (½ cup), tofu
Peanuts and almond butter (watch portions)

❌ Avoid: Rajma, chole, urad dal, large amounts of toor or chana dal initially

✔️ Vegetables (Low FODMAP portions)

Carrots, spinach, eggplant, okra, green beans, capsicum, potato, pumpkin, tomato (1 medium), cucumber
Lauki (bottle gourd), zucchini, ridge gourd, karela

❌ Avoid: Onion, garlic, cauliflower, cabbage, mushrooms, sweet corn

🔁 Tip: Use asafoetida (hing) to mimic onion/garlic flavor – ensure it’s gluten-free.

✔️ Fruits (Low FODMAP portions)

Ripe banana (½), orange (1 small), papaya (½ cup), kiwi, pineapple (1 cup), strawberry (10)

❌ Avoid: Mango, apple, guava, watermelon, lychee, chikoo

✔️ Dairy & Alternatives

Lactose-free milk, almond milk, coconut milk (½ cup), Greek yogurt (lactose-free)
Paneer (firm, in small portions – about 40g)

❌ Avoid: Cow’s milk, cream, buttermilk (chaas), dahi/yogurt (unless lactose-free)

✔️ Spices & Condiments

All dry spices: cumin, coriander, mustard, turmeric, chili powder, garam masala (if onion/garlic free)
Asafoetida (hing), ginger, green chili (1 small), lemon juice, mustard seeds

❌ Avoid: Store-bought spice mixes with onion/garlic powder

🧘‍♀️ Sample Meal Plan (Elimination Phase)

Breakfast:

Lunch:

Rice + moong dal tadka (hing & cumin for tempering) + sautéed okra or ridge gourd
Or bajra roti + pumpkin sabzi + plain yogurt (lactose-free)

Snack:

Dinner:

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