Gut issues are everywhere lately and if you’ve ever dealt with bloating, cramping, or those unpredictable, urgent bathroom runs, you know how disruptive they can be.
Irritable Bowel Syndrome (IBS) affects up to 15% of people worldwide—and it’s rising fast in India too. Thanks to modern stress levels, processed food, erratic eating habits, and a disturbed gut microbiome, our digestion is paying the price.
But here’s some hope: a 2018 systematic review (DOI: 10.1038/s41395-018-0195-4) found that the low FODMAP diet significantly helps manage IBS symptoms. Unlike gluten-free diets, which lack strong evidence, this one actually works.
The study looked at 7 clinical trials (397 participants) and found that people on a low FODMAP diet had much less bloating and abdominal pain compared to those on standard diets (RR = 0.69, 95% CI 0.54–0.88).
But here’s the catch especially for us in India: the low FODMAP diet involves avoiding foods like garlic, onions, lentils, rajma, chana, cauliflower, apples—basically half the staples in a typical Indian kitchen! Imagine making a sabzi without onions or tadka without garlic. It’s challenging.
Personally, including lean meats like chicken helps me maintain my protein intake and keeps things balanced. But for vegetarians and especially vegans in India, it’s much tougher.
Lentils, beans, and most pulses—our primary protein sources—are high FODMAP. That leaves fewer options like tofu, quinoa, pumpkin seeds, and certain low FODMAP veggies. It takes creativity and planning to make it sustainable.
That’s why this diet isn’t something to try alone—it’s a phased process, best done with a qualified dietitian who understands your cultural and dietary needs.
Done right, though, it can be a total game-changer. No more second-guessing every meal or dreading the post-lunch discomfort.
Have you or someone you know tried the low FODMAP diet—especially here in India? What worked for you? How did you adapt your meals without losing out on nutrition or flavor?
