Low-FODMAP Indian meals

Reviewed by Dr. Nikita Dinger, Founder & CEO, BioMeBar. Last reviewed 7 October 2026.

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Who this is for

You have tried the usual advice for IBS, such as regular meals, less caffeine and more soluble fibre, and symptoms are still bothering you. Your doctor or dietitian has suggested a low-FODMAP trial. Or you are curious about it because everyone keeps mentioning onion and garlic. This page explains how it looks on an Indian plate. The diet is restrictive, it is a short-term test and not a long-term way of eating, and it works best with a registered dietitian. Please read what is FODMAP and FODMAP sensitivity too.

The idea behind it

FODMAPs are fermentable carbohydrates (fructans, galacto-oligosaccharides, lactose, excess fructose, and polyols) that are poorly absorbed in the small intestine. They draw in water and are fermented by gut bacteria, producing gas, which can cause pain, bloating and changes in stools in some people with IBS. The Monash University method has three phases. First, a strict low-FODMAP period of about two to six weeks. Second, reintroduction of each FODMAP group in turn to find which you actually react to. Third, personalisation, where you eat as widely as you can. Many Indian staples (onion, garlic, wheat, dal, curd, mango) are high in FODMAPs, which is why it needs planning. Remember that FODMAPs also feed beneficial bacteria, which is why the diet is not meant to be kept up. See also the IBS diet.

What to eat

The Monash app lists servings that are low in FODMAPs. Portions matter. Foods commonly low in FODMAPs include:

• Rice, poha, idli and dosa from rice-based batters (urad dal in batter is moderately high in larger servings, so use the app for portions), rice noodles, oats, quinoa, and sourdough spelt bread in small servings.
• Jowar, bajra and ragi in small to moderate servings. Check the app for exact limits.
• Vegetables: carrot, cucumber, tomato, spinach, lauki, brinjal in small portions, potato, pumpkin (butternut), green beans, bell pepper, ginger, curry leaves, coriander, the green part of spring onion.
• Proteins: eggs, fish, chicken, firm tofu, and paneer made fresh (low in lactose).
• Dairy: lactose-free milk and curd, hard cheeses, ghee in cooking (little lactose).
• Fruits: banana (firm), orange, kiwi, papaya, grapes, pineapple, strawberries, in listed serving sizes.
• Flavour without onion and garlic: hing in a pinch (check it is not mixed with wheat flour), garlic-infused oil, jeera, mustard seeds, turmeric, pepper, green chilli, lemon.
• Nuts: peanuts, walnuts and macadamia in small portions. Cashews and pistachios are high.
• Lentils: canned lentils and small portions of cooked moong dal (about a quarter to a half cup cooked) are often listed as low; check the app.

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What to limit or go slowly with

During the restriction phase, you limit onion, garlic, wheat (roti, naan, suji, maida in large amounts), most whole pulses (rajma, chole, chana, black dal), cauliflower, mushrooms, green peas, apple, mango, watermelon, cashews, pistachios, regular milk and curd, honey and sugar-free sweeteners. Restaurant food and masala mixes usually contain onion and garlic, so cooking at home is easier. Do not stay on the restriction phase beyond what your dietitian advises. Do not do this diet if you have a history of disordered eating, are underweight, or have not had other conditions such as coeliac disease checked.

A sample day

Meal	Idea
Breakfast	Rice poha with peanuts, carrot and curry leaves, tempered in garlic-infused oil, and a firm banana
Lunch	Rice, a small serving of moong dal tadka with hing and jeera, lauki sabzi, cucumber salad, lactose-free curd
Snack	A handful of walnuts, a kiwi or orange segment portion
Dinner	Rice dosa with tomato-ginger chutney (no onion), or egg bhurji with spinach

Habits that help

• Use the Monash FODMAP app, since serving sizes change the result.
• Keep a diary, and stay in touch with your dietitian during reintroduction.
• Batch cook plain rice, grilled chicken and vegetables for the week.
• Read labels, since onion, garlic powder, inulin and sorbitol appear in packaged foods.
• Eat regular meals, drink water, and manage stress.
• Walk gently after meals.
• Do not skip the reintroduction phase.

A few practical points help the trial go smoothly. Plan the first two weeks of meals before you start, shop with a list, and tell your family so that they can cook around you. When you reach reintroduction, test one FODMAP group at a time over three days, in small, then larger portions, and write down symptoms. Many people discover that only one or two groups bother them, which means their final diet is much wider than the first one.

When to see a doctor first

Have IBS diagnosed properly and ask about coeliac testing before starting. See a doctor first if you have blood in stool, black stools, unexplained weight loss, persistent vomiting, night-time symptoms, anaemia, fever, a family history of bowel cancer, or new symptoms after age 50.

Common questions

Is garlic completely out?

Garlic cloves are high in fructans, but garlic-infused oil is generally low because fructans do not dissolve in oil.

Can I eat dal?

Often in small portions of well-cooked split moong or masoor, or canned lentils. Test your tolerance.

How long does it last?

The strict phase is short, a few weeks. It is not a permanent diet.

Do I need synbiotics on this diet?

There is no automatic need. See prebiotic foods in India for the broader picture.

Sources

• Monash University FODMAP Diet and app
• NICE guideline on irritable bowel syndrome in adults
• American College of Gastroenterology clinical guideline on IBS
• ICMR-NIN Dietary Guidelines for Indians

Talk to us

If you would like to know whether BioMeBar can support you, message us on WhatsApp. Tell us your symptoms and your pincode and we will take it from there. Not sure where to start? Take the free gut assessment, which takes about three minutes.

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BioMeBar provides nutrition and gut health guidance and does not replace medical care. See a doctor for severe, persistent or worrying symptoms.