IBS Diet for Indians: What to Eat and Avoid for Irritable Bowel
Expert-reviewed guide for Indian diets
If you have spent years being told you have "gas problem" or "acidity" without any real investigation, there is a reasonable chance you actually have IBS — Irritable Bowel Syndrome. It is one of the most underdiagnosed conditions in India, partly because the symptoms (bloating, cramping, alternating constipation and loose stools, urgency after meals) overlap with so many other conditions, and partly because it is a diagnosis of exclusion that requires ruling out other causes. Conservative estimates suggest 4-6% of Indians have IBS — tens of millions of people navigating a condition they cannot name.
IBS is not a structural or organic disease — there is nothing physically wrong with the intestine that a colonoscopy would show. It is a functional disorder of the gut-brain axis: the communication between the nervous system and the gut is dysregulated, leading to abnormal motility, altered pain sensitivity, and abnormal responses to certain foods. This gut-brain connection is also why stress is one of the most reliable IBS triggers — many patients notice a clear relationship between stressful periods and symptom flares, without understanding why food alone is not the only answer.
The most evidence-based dietary approach for IBS is the low-FODMAP diet, developed by Australian researchers at Monash University. FODMAPs are specific fermentable carbohydrates that certain people cannot absorb well in the small intestine — they pass to the large intestine where gut bacteria ferment them, producing gas, bloating, and altered bowel motility. The trick is that FODMAPs are perfectly healthy for most people — they become a problem specifically in people whose gut is hypersensitive to gas and distension, which is what IBS is.
The low-FODMAP approach as originally described is difficult to follow in an Indian dietary context. Many of our staple flavours — garlic, onion, wheat, certain legumes — are high-FODMAP. But there are specific workarounds that allow you to eat Indian food while managing IBS, and that is what I want to focus on here rather than giving you a list of foods that sounds like it was written for someone eating in Melbourne.
Foods to Eat
Rice — The IBS-Safest Grain
Rice is one of the most gut-friendly foods for IBS. It is low-FODMAP, easily digestible, low in insoluble fibre that can irritate the gut, and very well tolerated even during IBS flares. Plain rice with dahi, or a simple khichdi with moong dal and ghee, is the best thing to eat when your IBS is active. This is exactly what traditional Indian medical wisdom prescribed for digestive illness — and the reasoning holds up under modern gastroenterological understanding. Freshly cooked white rice is better tolerated than brown rice during flares (brown rice has more insoluble fibre that worsens diarrhoea-predominant IBS).
Ripe Banana
Ripe bananas (yellow to slightly spotted) are low-FODMAP and gentle on the gut. Unripe green bananas are low-FODMAP too, and the resistant starch in green bananas can actually help constipation-predominant IBS by feeding beneficial gut bacteria without causing fermentation. Overripe bananas start becoming high-FODMAP as fructans increase. The middle ground — ripe but not overripe — is safest for IBS. Banana is one of the few fruits that is reliably tolerated, making it a valuable snack when other fruits are causing symptoms.
Eggs — Protein Without FODMAPs
Eggs contain zero carbohydrates and are therefore completely FODMAP-free. They are one of the safest protein sources for IBS and can be eaten in any form — boiled, scrambled, as an omelette. The only consideration: avoid cooking with onion and garlic, or use the garlic-onion oil trick (explained in the tips section) to get the flavour without the FODMAPs. A simple egg bhurji made with just tomato, green chilli, and turmeric — without onion or garlic — is an IBS-friendly Indian breakfast that is both satisfying and symptom-safe.
Firm Tofu
Tofu is low-FODMAP in its firm form — the water processing removes most of the soy oligosaccharides that would otherwise cause issues. Soft tofu and silken tofu have higher FODMAP content and are less safe. Firm tofu in a simple sabzi with low-FODMAP vegetables (courgette, carrot, tomato) and spices (excluding onion and garlic or using the oil trick) is a complete, IBS-safe protein source. This is particularly useful for vegetarians who need protein options beyond dhal.
Moong Dal (Yellow Split) — The IBS-Safe Legume
Most legumes are high-FODMAP due to their galacto-oligosaccharide content. Moong dal is the notable exception — yellow split moong dal, in moderate portions, is one of the most gut-friendly dals for IBS patients. This is why moong dal khichdi has been the traditional Indian sick-day food across cultures — its digestibility is exceptional. Red lentils (masoor dal) are also reasonably well-tolerated. Rajma, chana, and toor dal in large portions are more problematic for IBS — they are not eliminated, but portion size matters significantly.
Carrot, Cucumber, Courgette (Lauki)
These are among the low-FODMAP non-starchy vegetables that IBS patients can eat relatively freely. Carrot and cucumber are safe even raw, making them easy snack vegetables. Lauki (bottle gourd) is one of the most IBS-friendly vegetables in the Indian repertoire — it is low-FODMAP, very easy to digest, and traditionally recommended for digestive disorders. Lauki sabzi or lauki raita with low-FODMAP dahi is an excellent IBS-safe side dish. Other safe vegetables: courgette (turai), green beans (French beans), spinach in moderate amounts, tomatoes.
Ginger (Adrak) — A Genuine IBS Remedy
Ginger is one of the best-evidenced herbal remedies for IBS. It reduces nausea, accelerates gastric emptying (addressing the post-meal heaviness that many IBS patients feel), and has anti-spasmodic effects on the gut muscle. Fresh ginger tea — simply 2-3 slices of fresh ginger in hot water, drunk 30 minutes before or after meals — is one of the simplest and most effective IBS management tools. Ginger is low-FODMAP and can be used liberally in cooking without concern. It is also one of the safe flavouring options when onion and garlic are restricted.
Dahi (Plain, Low-Lactose)
Plain dahi is generally better tolerated than milk for IBS patients, for two reasons. First, the lactose in milk is partially fermented during curd-making, reducing the FODMAP load. Second, the live cultures in dahi produce lactase (the enzyme that digests lactose), which further helps digestion. Probiotics from dahi also specifically help IBS — Lactobacillus strains have been shown to reduce IBS symptoms including bloating and pain. One to two katoris of plain dahi per day, without added fruit or sugar, is well-tolerated by most IBS patients and actively beneficial.
Foods to Avoid
Onion and Garlic in Large Amounts
These are the two most problematic FODMAP foods for Indian IBS patients, because they are in virtually every Indian dish. Onion and garlic contain fructans — a type of FODMAP that is poorly absorbed in the small intestine and feeds gut bacteria. Small amounts bother some patients but not others — IBS is highly individual. If you are unsure, try 2-4 weeks eliminating onion and garlic and see if symptoms improve. The practical workaround for flavour: the fructans are water-soluble but not oil-soluble. Frying garlic in oil and then removing the garlic, or using garlic-infused oil, gives the flavour without the FODMAP content.
Wheat-Based Foods (Maida and Whole Wheat in Large Portions)
Wheat contains fructans — the same FODMAPs as onion and garlic. Many Indian IBS patients notice improvement when they reduce wheat — not necessarily because of gluten (though some have gluten sensitivity too), but specifically because of fructans. Reducing rotis from 3-4 to 1-2 per meal, or switching some meals to rice-based options, often reduces bloating and cramping. Sourdough bread is lower-FODMAP than regular bread because the fermentation process degrades fructans — an option for those who enjoy bread.
Cauliflower in Large Quantities
Cauliflower is high-FODMAP and one of the most reliable bloating triggers for IBS patients. Small portions — half a katori — may be tolerated. Large portions of gobi sabzi, cauliflower curry, or aloo-gobi cause significant gas and bloating in most IBS patients. This does not mean eliminating cauliflower forever — after the low-FODMAP elimination phase, you can test your personal threshold. Some people tolerate small portions well; others find any quantity triggers symptoms.
Mango, Apple, Watermelon in Excess
Mango and apple are high in fructose (a FODMAP) and sorbitol (another FODMAP in apple). Watermelon is high in fructose and fructans. For many IBS patients, these fruits in large quantities trigger symptoms — particularly loose stools or cramping. During summer when mangoes are everywhere and social pressure to eat them is high, IBS patients need to be strategic: one small slice is often fine; a full bowl of mango is likely to cause problems. Papaya, ripe banana, and oranges (in moderation) are much better fruit choices for IBS.
Rajma, Chana, Whole Moong in Large Portions
Rajma and chana are high in galacto-oligosaccharides — FODMAPs that cause significant fermentation and gas. This does not mean they must be eliminated — soaking legumes overnight, discarding the soaking water, and cooking thoroughly reduces FODMAP content. Starting with a small portion (quarter katori) and gradually increasing allows gut bacteria to adapt. Canned legumes, rinsed thoroughly, are actually lower-FODMAP than home-cooked because the FODMAPs leach into the canning liquid. For many IBS patients, well-tolerated small portions of these foods are fine, while large portions reliably cause problems.
Fried and Fatty Foods
High-fat foods slow gastric emptying and trigger the gastrocolic reflex — the wave of gut contractions that follows eating. In IBS patients, this reflex is exaggerated, leading to urgent bowel movements after fatty meals. Samosas, pakoras, puri, and heavily fried food are classic IBS triggers regardless of FODMAP content. The fat itself is the problem here. Moderate fat from desi ghee in cooking is generally well-tolerated — it is the large fat loads from deep frying that trigger symptoms.
Practical Tips for the Indian Kitchen
The Garlic-Onion Oil Trick — A Game Changer for Indian IBS
Here is the practical solution that changes everything for Indian IBS patients who cannot imagine food without garlic and onion flavour. The FODMAPs (fructans) in garlic and onion are water-soluble but NOT oil-soluble. This means: if you heat garlic or onion slices in oil, the flavour compounds transfer to the oil while the FODMAPs remain in the solid pieces. Fry 3-4 garlic cloves or a quarter onion in 2 tablespoons of oil for 3-4 minutes until golden, then remove the solid pieces. Cook everything else in that flavoured oil. You get the full flavour profile of garlic and onion without the FODMAP trigger. This one trick makes Indian IBS diet infinitely more sustainable.
The Stress-IBS Link Is Not in Your Head
The gut has its own nervous system — the enteric nervous system — which is directly connected to the brain via the vagus nerve. Stress, anxiety, and emotional distress literally change the way the gut moves and responds to food. Many of my IBS patients can eat the same food on a relaxed Sunday without symptoms, and have significant cramping on a stressful Monday. This is not psychosomatic weakness — it is physiology. Managing stress through whatever works for you — yoga, walking, therapy, proper sleep — is as important as the diet. Ignoring the stress component while perfecting the diet gives incomplete results.
Do the Full Low-FODMAP Elimination Properly
The low-FODMAP diet has three phases: elimination (2-6 weeks, remove all high-FODMAP foods), reintroduction (test one FODMAP category at a time, 3 days per category), and personalisation (keep only the foods that actually trigger your symptoms, not the entire FODMAP list). Many patients stay on full elimination indefinitely, which is unnecessary and narrows the diet. The reintroduction phase reveals that most people are only sensitive to 2-3 FODMAP categories, not all of them. Proper reintroduction means your long-term diet is much less restricted than the elimination phase.
Identify Your Personal IBS Triggers With a Food-Symptom Diary
IBS triggers are highly individual — what causes bloating in one patient causes no symptoms in another. A simple 2-week food-symptom diary, recording what you ate and symptoms 1-4 hours later, reveals patterns that are specific to you. Apps like Monash University's FODMAP app help identify FODMAP content of Indian foods. Keeping this diary for 3-4 weeks before seeing a dietitian gives you personalised data that makes dietary management far more targeted than following generic advice.
Dahi and Psyllium Husk (Isapgol) — Address Both Types of IBS
IBS comes in three main patterns: diarrhoea-predominant, constipation-predominant, and mixed. Isapgol (psyllium husk) is one of the few fibre supplements that helps both types — it absorbs excess water in diarrhoea and adds bulk for constipation. Half a teaspoon in water twice daily is the starting dose. Increase slowly. Dahi with live cultures provides probiotics that reduce IBS symptoms across types. These two — isapgol and dahi — are the simplest, most widely available IBS interventions before pursuing a full low-FODMAP programme.
Frequently Asked Questions
Q: Is IBS a permanent condition or can it be cured?
A: IBS is a functional disorder that waxes and wanes — most patients have periods of symptom control followed by flares. Complete cure in the sense of the gut returning to non-IBS baseline is possible for some patients, particularly those with clear dietary triggers (if you identify and avoid all your triggers, symptoms may not recur). For others, IBS is a long-term management challenge. The good news: with the right dietary approach and stress management, most patients can reduce symptoms to a level where IBS does not significantly impair daily life. Many patients achieve 80-90% symptom reduction with consistent management.
Q: Can I eat roti with IBS?
A: Wheat contains fructans which are problematic for some IBS patients. Whether roti bothers you depends on your specific FODMAP sensitivities. During the elimination phase, reducing wheat is worth trying to see if it improves symptoms. Many Indian IBS patients find they tolerate 1-2 rotis per meal without problems while 3-4 rotis cause bloating — portion size matters as much as food type. Rice-based meals on some days and roti-based meals on others is a practical mixed approach. Sourdough roti (if made with fermented dough) is lower-fructan.
Q: Why does my IBS worsen during my period?
A: This is extremely common and has a clear biological explanation. Prostaglandins — the compounds that cause uterine cramping during menstruation — also affect gut motility. The same uterine contractions are accompanied by gut contractions. Progesterone, which is high in the luteal phase before your period, also slows gut motility, contributing to constipation pre-period. Then when progesterone drops and prostaglandins rise at menstruation, the gut swings to diarrhoea and cramping. Managing IBS during your period requires extra dietary caution — avoid known triggers more strictly in the days before and during menstruation.
Q: Should I see a gastroenterologist or a dietitian for IBS?
A: Both, ideally. A gastroenterologist first to confirm the IBS diagnosis and rule out other conditions (celiac disease, inflammatory bowel disease, infections) that can mimic IBS. Once diagnosed, a dietitian trained in the low-FODMAP approach is the most effective next step. The FODMAP diet is complex enough that unsupervised attempts frequently lead to unnecessary food restriction and nutritional deficiencies. A proper low-FODMAP programme with guided reintroduction typically achieves better outcomes than self-directed attempts.
Q: Is chai bad for IBS?
A: It depends on individual sensitivity. Caffeine stimulates gut motility — for diarrhoea-predominant IBS, caffeine can worsen urgency and loose stools. Milk in chai contributes lactose — problematic if lactose is a trigger. The combination of hot liquid, caffeine, and lactose makes chai a common IBS trigger, particularly the first cup on an empty stomach in the morning. Options: switch to ginger tea on an empty stomach, have chai after breakfast rather than before, or try chai with oat milk or lactose-free milk. Many IBS patients find 1-2 cups of chai with food are tolerated while multiple cups on an empty stomach are not.
Get Your Personalised Diet Plan
Our certified dietitians create custom plans based on your health condition, food preferences, and lifestyle.
Download DietGhar App →Free consultation • 10,000+ success stories
