Diet for IBS

7 days diet plan:

Meal timingDay-wise Meals
8:30 amLauki oats chilla with coriander chutney
11 amCoconut water with 1 tbsp grounded flax seeds
1 pmJowar roti (crushed or mashed with curry) + Pumpkin curry (very less spices) + Low-fat home set curd
4 pm2 walnuts + 3-4 thin slices of pineapple
7 pmMoong dal khichdi (soak moong dal for 3 hours before cooking) + Carrot beetroot salad (steamed salad)
9 pmGinger tea + 1 tbsp grounded flax seeds
8:30 amPoha (Add peanuts) with fresh home-set curd (low-fat)
11 amCucumber ginger juice with 1 tbsp grounded flax seeds
1 pmCooked and refrigerated rice + Palak moong ki dal + Cucumber and lettuce green salad (steamed)
4 pm1 tbsp pumpkin seeds + 1 Orange
7 pmJowar roti + Raw banana curry/sabji
9 pmGinger tea + 1 tbsp grounded flax seeds
8:30 amQuinoa upma (add carrots and beans)
11 amCoconut water with 1 tsp chia seeds
1 pmRagi roti + Aloo palak sabji (use boiled and refrigerated potatoes) + Carrot raita (use low-fat home-set curd)
4 pm2 walnuts + half cup Grapes
7 pmCooked and refrigerated rice + Green moong ki dal (soak the dal 3 hours before cooking)
9 pmGinger tea + 1 tbsp grounded flax seeds
8:30 amEgg omelet + Lemon tea
11 amCucumber ginger juice with 1 tsp chia seeds
1 pmJowar roti (crushed) + Brinjal curry/sabji + Cucumber carrot lettuce salad (steamed salad)
4 pm1 tbsp grounded flax seeds + 1 sweetlime
7 pmGrilled/steamed fish (salmon/mackerel) + Lauki soup
9 pmGinger tea + 1 tbsp grounded flax seeds
8:30 amIdli with 1 bowl sambar
11 amPlain Chaach (use low-fat curd) + 1 tbsp flax seeds grounded
1 pmJowar roti + Ghia/torai ki sabji + Any dal / low-fat home-set curd
4 pm6-7 almonds + 1 Kiwi fruit
7 pmJowar roti + Egg bhurji + Steamed vegetable salad
9 pmGinger tea + 1 tbsp grounded flax seeds
8:30 amVegetable vermicelli (add carrots and capsicum)
11 amCoconut water with 1 tbsp grounded flax seeds
1 pmSoya pulao + Cucumber carrot raita
4 pm2 walnuts + Strawberries/grapes
7 pmBajra/ragi porridge with 1 tsp ghee
9 pmGinger tea + 1 tbsp grounded flax seeds
8:30 amVegetable uttapam with coriander chutney
11 amRoasted makhana with 1 tbsp roasted flax seeds and 1 tbsp pumpkin seeds
1 pmCooked and refrigerated rice + Steamed or boiled chicken + Tomato cucumber salad
4 pm2 walnuts with 1 bowl pineapple
7 pmRagi dosa with sambar (use very less spices and oil)
9 pmGinger tea + 1 tbsp grounded flax seeds

Foods to include-

  • Low FODMAP foods – cucumber, carrot, potato, pumpkin, beans, eggplant, kiwi, pineapple, orange, berries, raw banana, plant-based milk, eggs, steamed/boiled chicken, fish, rice, oats, quinoa, walnuts, pumpkin seeds
  • Gluten free grains – Jowar, ragi, bajra
  • Soluble fiber rich foods (cellulose, pectins, lignins) – leafy vegetables, fruits without skin, flax seeds
  • Low calorie foods – fruits, vegetables, millets, eggs etc. Portion control is also necessary
  • Anti-inflammatory foods – ginger, nuts like almonds and walnuts, spinach etc
  • Steamed foods and mashed foods  – rotis can be mashed with vegetable curries and can be eaten, dalia, khichdi etc. Steamed chicken/fish and no spicy curries.

Foods to avoid-

  • Gluten-containing foods – Wheat, rye, barley
  • Foods rich in insoluble fiber – wheat bran, whole grains
  • Calorie dense foods – fried foods, bakery items
  • Cruciferous vegetables like cabbage, broccoli, cauliflower
  • High FODMAP foods – Apple, onion, watermelon, mango, milk, cheese, yoghurt, honey, cashews, pistachios, wheat,
  • Dairy products – if allergic to lactose
  • Tea, coffee and chocolate
  • Caffeinated beverages
Eat small, frequent meals at every 2-3 hours.Avoid intake of alcohol, caffeine, and carbonated beverages, spicy foods and fatty foods.
Eat the food slowly and chew it thoroughly.Avoid wheat in the diet if you have gluten allergy and avoid milk products if you are intolerant to lactose.
Remove the skin of fruits and vegetables before consuming to restrict the intake of fructans.Avoid prolonged usage of non-steroidal anti-inflammatory drugs like ibuprofen and aspirin.
Try to include more of cooked vegetables and less of raw salads in the diet.Avoid talking while eating the food. Talking while eating leads to swallowing of air and causes intestinal gas.
Soak the legumes and pulses for at least 3-4 hours before cooking and consuming them.   

Medical Expert considerations:

Medical experts recommend this 7-day diet plan for IBS patients due to its emphasis on low FODMAP foods, which help reduce symptoms like bloating and gas. The plan includes gluten-free grains, soluble fiber, and anti-inflammatory foods, ensuring balanced nutrition while avoiding triggers. Key considerations are portion control, small frequent meals, and soaking legumes to enhance digestibility. Excluding high FODMAP foods, cruciferous vegetables, and dairy (if lactose intolerant) further aids in managing IBS symptoms effectively.

Physiological benefits:

This 7-day diet plan for IBS offers significant physiological benefits by emphasizing low FODMAP foods, which reduce bloating, gas, and abdominal pain. Incorporating gluten-free grains and soluble fiber improves digestion and promotes regular bowel movements. Anti-inflammatory foods like ginger and nuts help soothe the gut lining, while small, frequent meals prevent overloading the digestive system. Soaking legumes enhances nutrient absorption and reduces gas formation, making this plan beneficial for overall digestive health and IBS symptom management.

Physiological risks:

While the 7-day diet plan for IBS is generally beneficial, there are potential physiological risks. Restricting high FODMAP foods and dairy can lead to nutrient deficiencies if not properly managed. Insufficient fiber intake might occur if not balanced with adequate soluble fiber sources, potentially causing constipation. Over-reliance on low-calorie foods may result in inadequate energy intake. Additionally, individual variations in IBS triggers mean some recommended foods might still provoke symptoms in certain individuals, necessitating personalized adjustments.

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