Breakfast
≈ 420 kcal
Lactose-free yogurt with strawberries and pumpkin seeds
- • 1½ cup lactose-free plain yogurt
- • ¾ cup strawberries
- • 1½ tbsp pumpkin seeds
39 g carbs · 21 g protein · 18 g fat · 5 g fibre
IBS के लिए लो-FODMAP डाइट प्लान
लो-FODMAP डाइट IBS वाले कई लोगों में पेट फूलना, दर्द और पेट की दिक्कतें कम करती है। पहले स्टेप के लिए पूरे हफ्ते का लो-FODMAP खाना पाएं, ऐसे विकल्पों के साथ जो बिना प्याज़-लहसुन के भी देसी खाने को स्वादिष्ट रखें। फ्री, बिना साइन-अप, और यह आपके ब्राउज़र में चलता है: आपकी हेल्थ जानकारी कहीं नहीं भेजी जाती।
- फ़्री, साइन-अप की ज़रूरत नहीं
- आपके ब्राउज़र में चलता है
- अपडेट किया गया
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
1. Choose a condition
2. About you
Your plan
IBS (low-FODMAP)
The low-FODMAP diet (Monash University) eases IBS symptoms for many people. It has three steps: replace high-FODMAP foods for 2–6 weeks, reintroduce them one group at a time, then keep only the restrictions you need. It's not meant to be followed strictly for life.
- The low-FODMAP diet is a short-term test, ideally guided by a dietitian.
Daily targets
Calories
1,880 kcal
Maintenance ≈ 1,884
Carbohydrate
235 g
50% of calories
Protein
94 g
20% of calories
Fat
63 g
30% of calories
Fibre
≥ 24 g
Sodium
≤ 2,300 mg
≈ 5.9 g salt in total
Saturated fat
≤ 21 g
Added sugar
≤ 47 g
≈ 12 tsp
- Step 1 (2–6 weeks): swap high-FODMAP foods for low-FODMAP ones
- Step 2: reintroduce one FODMAP group at a time to find your triggers
- Step 3: eat as varied a diet as your symptoms allow
- Regular meals, limited caffeine, alcohol and fizzy drinks (NICE)
What to eat
Eat more
- Rice, oats, quinoa, millet, potatoes, sourdough spelt bread, gluten-free bread
- Carrots, courgette (tori), cucumber, spinach, tomato, peppers, aubergine, green beans
- Firm banana, oranges, kiwi, strawberries, blueberries, grapes, papaya, pineapple
- Eggs, chicken, fish, meat, firm tofu, tempeh
- Lactose-free milk and dahi, hard cheese, almond milk
- Garlic-infused oil, the green part of spring onions, ginger, cumin, gluten-free hing
Limit
- Canned lentils and chickpeas (rinsed) in small portions, e.g. ¼ cup
- Wheat roti and bread: 1 roti or 1 slice at a time
- Coffee, strong tea, fizzy drinks
Avoid
- Onion and garlic (the biggest triggers), including in sauces and stock
- Large portions of beans, rajma, chana and daal
- Apples, pears, mango, watermelon, dried fruit, honey
- Regular milk, soft cheese, ice cream
- Cauliflower, mushrooms, sugar-free sweets with sorbitol or xylitol
7-day meal plan
Monday · about 1,830 kcal, 232 g carbs, 80 g protein, 25 g fibre, 1,260 mg sodium
Mid-morning snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Lunch
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Tuesday · about 1,873 kcal, 365 g carbs, 56 g protein, 32 g fibre, 1,712 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 165 kcal
1 cup roasted makhana (fox nuts), lightly salted
- • 1½ cup makhana
27 g carbs · 6 g protein · 3 g fat · 3 g fibre
Lunch
≈ 560 kcal
3 plain idli with thin moong daal (no chutney)
- • 5½ idli
- • 1¼ cup thin moong daal
102 g carbs · 23 g protein · 4 g fat · 7 g fibre
Afternoon snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Wednesday · about 1,808 kcal, 282 g carbs, 72 g protein, 44 g fibre, 942 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Thursday · about 1,913 kcal, 234 g carbs, 87 g protein, 32 g fibre, 1,383 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 575 kcal
Herb-roasted chicken (small portion), ½ cup white rice, green beans and cucumber salad
- • 115 g chicken breast
- • ¾ cup cooked white rice
- • 1¼ cup green beans
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 570 kcal
Boiled potatoes and carrots with a boiled egg and a pinch of salt
- • 1½ medium potatoes
- • 1½ cup carrots
- • 2 eggs
- • 1½ tsp olive oil
75 g carbs · 21 g protein · 17 g fat · 9 g fibre
Friday · about 1,973 kcal, 247 g carbs, 102 g protein, 24 g fibre, 2,003 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A boiled egg with cucumber slices
- • 2 eggs
- • 1 cucumber
6 g carbs · 14 g protein · 10 g fat · 2 g fibre
Lunch
≈ 625 kcal
Jeera rice with grilled chicken and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 150 g chicken
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
73 g carbs · 43 g protein · 18 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 600 kcal
Jeera rice with tofu and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 190 g firm tofu
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
75 g carbs · 28 g protein · 20 g fat · 5 g fibre
Saturday · about 1,950 kcal, 309 g carbs, 64 g protein, 21 g fibre, 1,939 mg sodium
Breakfast
≈ 400 kcal
3 plain idli with thin moong daal (no chutney)
- • 4 idli
- • 1 cup thin moong daal
73 g carbs · 16 g protein · 3 g fat · 5 g fibre
Mid-morning snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Lunch
≈ 630 kcal
Curd rice (dahi chawal) with a light cumin tempering
- • 1½ cup cooked white rice
- • 1¼ cup plain dahi
- • 1½ tsp oil
99 g carbs · 20 g protein · 15 g fat · 2 g fibre
Afternoon snack
≈ 180 kcal
A small handful (30 g) of unsalted walnuts and peanuts
- • 30 g unsalted walnuts and peanuts
5 g carbs · 7 g protein · 16 g fat · 2 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Sunday · about 1,798 kcal, 250 g carbs, 84 g protein, 27 g fibre, 1,022 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 540 kcal
Grilled mackerel with new potatoes and green salad
- • 120 g mackerel fillet
- • 150 g new potatoes
- • 2 cup green salad
34 g carbs · 30 g protein · 30 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Monday · about 1,830 kcal, 232 g carbs, 80 g protein, 25 g fibre, 1,260 mg sodium
Breakfast
≈ 420 kcal
Lactose-free yogurt with strawberries and pumpkin seeds
- • 1½ cup lactose-free plain yogurt
- • ¾ cup strawberries
- • 1½ tbsp pumpkin seeds
39 g carbs · 21 g protein · 18 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Lunch
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Tuesday · about 1,873 kcal, 365 g carbs, 56 g protein, 32 g fibre, 1,712 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 165 kcal
1 cup roasted makhana (fox nuts), lightly salted
- • 1½ cup makhana
27 g carbs · 6 g protein · 3 g fat · 3 g fibre
Lunch
≈ 560 kcal
3 plain idli with thin moong daal (no chutney)
- • 5½ idli
- • 1¼ cup thin moong daal
102 g carbs · 23 g protein · 4 g fat · 7 g fibre
Afternoon snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Wednesday · about 1,808 kcal, 282 g carbs, 72 g protein, 44 g fibre, 942 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 540 kcal
Baked potato with steamed carrots and courgette and a little olive oil
- • 1½ large potatoes
- • 2¼ cup carrots and courgette
- • 1½ tsp olive oil
93 g carbs · 12 g protein · 14 g fat · 11 g fibre
Thursday · about 1,913 kcal, 234 g carbs, 87 g protein, 32 g fibre, 1,383 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 575 kcal
Herb-roasted chicken (small portion), ½ cup white rice, green beans and cucumber salad
- • 115 g chicken breast
- • ¾ cup cooked white rice
- • 1¼ cup green beans
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Dinner
≈ 570 kcal
Boiled potatoes and carrots with a boiled egg and a pinch of salt
- • 1½ medium potatoes
- • 1½ cup carrots
- • 2 eggs
- • 1½ tsp olive oil
75 g carbs · 21 g protein · 17 g fat · 9 g fibre
Friday · about 1,973 kcal, 247 g carbs, 102 g protein, 24 g fibre, 2,003 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A boiled egg with cucumber slices
- • 2 eggs
- • 1 cucumber
6 g carbs · 14 g protein · 10 g fat · 2 g fibre
Lunch
≈ 625 kcal
Jeera rice with grilled chicken and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 150 g chicken
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
73 g carbs · 43 g protein · 18 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 600 kcal
Jeera rice with tofu and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 190 g firm tofu
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
75 g carbs · 28 g protein · 20 g fat · 5 g fibre
Saturday · about 1,950 kcal, 309 g carbs, 64 g protein, 21 g fibre, 1,939 mg sodium
Breakfast
≈ 400 kcal
3 plain idli with thin moong daal (no chutney)
- • 4 idli
- • 1 cup thin moong daal
73 g carbs · 16 g protein · 3 g fat · 5 g fibre
Mid-morning snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Lunch
≈ 630 kcal
Curd rice (dahi chawal) with a light cumin tempering
- • 1½ cup cooked white rice
- • 1¼ cup plain dahi
- • 1½ tsp oil
99 g carbs · 20 g protein · 15 g fat · 2 g fibre
Afternoon snack
≈ 180 kcal
A small handful (30 g) of unsalted walnuts and peanuts
- • 30 g unsalted walnuts and peanuts
5 g carbs · 7 g protein · 16 g fat · 2 g fibre
Dinner
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Sunday · about 1,798 kcal, 250 g carbs, 84 g protein, 27 g fibre, 1,022 mg sodium
Breakfast
≈ 420 kcal
Oats cooked in water with mashed banana (no sugar)
- • ¾ cup rolled oats
- • 1½ bananas
81 g carbs · 11 g protein · 6 g fat · 9 g fibre
Mid-morning snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Lunch
≈ 540 kcal
Grilled mackerel with new potatoes and green salad
- • 120 g mackerel fillet
- • 150 g new potatoes
- • 2 cup green salad
34 g carbs · 30 g protein · 30 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Dinner
≈ 500 kcal
Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari
- • 120 g chicken breast
- • 1½ cup stir-fry vegetables
- • ½ cup cooked rice
- • 1 tbsp low-salt tamari
52 g carbs · 38 g protein · 14 g fat · 5 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Use the Monash University FODMAP app to check portions.
- Ask your doctor to test for coeliac disease before cutting out wheat.
- A FODMAP-trained dietitian makes the reintroduction step much easier.
Easy swaps
- Onion-garlic tadkaswap forGarlic-infused oil, cumin and gluten-free hing
- Regular milk in chaiswap forLactose-free or almond milk
- Rajma chawalswap forRice with chicken or tofu and low-FODMAP vegetables
When to see a doctor
- Blood in stool, weight loss, anaemia, symptoms that wake you at night, or new symptoms after 50: see a doctor; these aren't typical of IBS.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
फ़िलहाल टूल के बटन और लेबल अंग्रेज़ी में हैं।
पूरी गाइड पढ़ें (अंग्रेज़ी में): Low-FODMAP Diet for IBS: A Beginner's Guideलो-FODMAP डाइट कैसे करें
छोटा जवाब: लो-FODMAP डाइट के लिए, स्टेप 1: 2–6 हफ्ते हाई-FODMAP फूड बदलें, स्टेप 2: एक-एक ग्रुप वापस शुरू करें, स्टेप 3: अपने हिसाब से डाइट तय करें और स्वाद के साथ पकाएं।
- स्टेप 1: 2–6 हफ्ते हाई-FODMAP फूड बदलें। प्याज़, लहसुन, ज़्यादा मात्रा में गेहूं और बीन्स, सामान्य दूध, सेब, नाशपाती, आम और शहद से बचें; प्लान में दिए लो-FODMAP विकल्प लें।
- स्टेप 2: एक-एक ग्रुप वापस शुरू करें। अपने ट्रिगर पहचानने के लिए लैक्टोज़, फ्रुक्टन (गेहूं, प्याज़, लहसुन), GOS (दालें), फ्रुक्टोज़ और पॉलीऑल को कुछ-कुछ दिन टेस्ट करें।
- स्टेप 3: अपने हिसाब से डाइट तय करें। जो चीज़ें आपको परेशान नहीं करतीं, उन्हें वापस लाएं, ताकि डाइट विविध रहे और पेट के बैक्टीरिया के लिए अच्छी हो।
- स्वाद के साथ पकाएं। लहसुन वाला तेल, हरे प्याज़ की हरी पत्तियां, अदरक, जीरा और ग्लूटेन-फ्री हींग प्याज़-लहसुन की जगह ले सकते हैं।
हमेशा लो-FODMAP पर क्यों न रहें?
FODMAP पेट के अच्छे बैक्टीरिया का खाना हैं। लंबे समय तक सख्त परहेज़ ज़रूरी नहीं और यह पेट की सेहत के लिए मुश्किल हो सकता है, इसीलिए फूड वापस शुरू करने वाला स्टेप अहम है।
पहले सीलिएक डिज़ीज़ की जांच करवाएं
गेहूं छोड़ने से पहले डॉक्टर से सीलिएक डिज़ीज़ का टेस्ट करवाएं; यह टेस्ट तभी काम करता है जब आप ग्लूटेन खा रहे हों।
अक्सर पूछे जाने वाले सवाल
क्या लो-FODMAP डाइट में दाल खा सकते हैं?
डिब्बाबंद, धोई हुई दाल या छोले की थोड़ी मात्रा (लगभग ¼ कप) लो-FODMAP है। दाल, राजमा और चने की ज़्यादा मात्रा हाई-FODMAP है।
क्या चावल लो-FODMAP है?
हां। चावल, ओट्स, क्विनोआ, मिलेट्स और आलू सभी लो-FODMAP हैं।
क्या यह डायटीशियन के साथ करना चाहिए?
हो सके तो हां। FODMAP में ट्रेंड डायटीशियन फूड वापस शुरू करने वाले स्टेप को तेज़ बनाते हैं और आपकी डाइट संतुलित रखते हैं।