Living with Irritable Bowel Syndrome (IBS) can be challenging, especially when it comes to finding foods that are gentle on your digestive system. You might be a foodie and have a hard time wondering how to enjoy your favourite dishes while managing your IBS symptoms. In this guide, you'll discover IBS-friendly foods, tips for adapting traditional Indian recipes, and additional suggestions for maintaining a balanced diet that caters to your needs.
1. Choose Low-FODMAP Foods:
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can trigger IBS symptoms in some people. To help manage your IBS, try incorporating low-FODMAP foods into your diet. Some examples of low-FODMAP foods suitable for Indian cuisine include:
- Rice and rice-based dishes: Rice is a staple in Indian cuisine and is also a low-FODMAP food. Opt for basmati or jasmine rice, as they are easier to digest and less likely to trigger IBS symptoms. Rice-based products, such as rice flour and rice noodles, can also be incorporated into your IBS-friendly diet.
- Lentils and legumes (in small portions): While some legumes can be high in FODMAPs, small portions of well-cooked lentils, such as moong dal and toor dal, can be tolerated by many people with IBS. Make sure you rinse and soak lentils before cooking to reduce their FODMAP content.
- Vegetables: Choose low-FODMAP vegetables like carrots, bell peppers, eggplant, and zucchini. Avoid high-FODMAP vegetables like onions and garlic, which are common in Indian dishes. Instead, use asafoetida (hing) as a substitute for onion and garlic to impart a similar flavour without the high FODMAP content.
- Fruits: Opt for low-FODMAP fruits such as oranges, grapes, and strawberries. These fruits can be eaten on their own or used in Indian desserts, such as fruit chaat or fruit raita.
- Spices: Many Indian spices are IBS-friendly, such as cumin, coriander, turmeric, and ginger. However, be cautious with chilli powder, as it may trigger symptoms in some individuals.
2. Opt for Gluten-Free Grains:
While not all IBS sufferers are sensitive to gluten, some may find relief by avoiding wheat-based products. Instead, try gluten-free grains like rice, quinoa, and millet. You can also experiment with gluten-free flours, such as rice flour or chickpea flour, for making rotis and other flatbreads.
3. Limit Spicy Foods:
Spicy foods can exacerbate IBS symptoms for some individuals. To enjoy the flavours of Indian cuisine without causing discomfort, consider reducing the amount of chilli and other hot spices in your recipes. You can still enjoy the rich flavours of Indian cuisine by using milder spices like turmeric, cumin, and coriander.
4. Incorporate Probiotic-Rich Foods:
Probiotics are beneficial bacteria that can help improve gut health and alleviate IBS symptoms. Some Indian foods that are rich in probiotics include:
- Dahi (yoghurt): Opt for plain, unsweetened yoghurt and use it as a base for raita or as a side dish. Look for lactose-free yoghurt if you're lactose intolerant, as lactose intolerance is common among people with IBS.
- Lassi: This traditional Indian drink made from yoghurt can be enjoyed sweet or savoury. Just be sure to use low-FODMAP fruits if you're making a sweet lassi.
- Pickles: Homemade pickles with low-FODMAP vegetables like carrots or cucumbers can be a tasty addition to your meals. Opt for pickles made without onions or garlic to keep them IBS-friendly.
5. Cook with Healthy Fats:
Healthy fats, such as ghee or coconut oil, can be easier on your digestive system than other types of fats. When preparing Indian dishes, consider using these fats for cooking or as a finishing touch to your meals.
6. Modify Traditional Recipes:
You don't have to give up your favourite Indian dishes entirely. Instead, try modifying recipes to make them more IBS-friendly. For example:
- Use low-FODMAP vegetables in your sabzis and curries.
- Replace onions and garlic with asafoetida (hing) for a similar flavour without the FODMAPs.
- Opt for milder spices and adjust the heat level to your tolerance.
- Choose lean proteins like chicken or fish instead of red meat.
7. Practice Mindful Eating:
Eating slowly and mindfully can help reduce IBS symptoms. Take the time to savour your meals, chew your food thoroughly, and pay attention to your body's signals of fullness.
8. Stay Hydrated:
Drinking water throughout the day can help with digestion and reduce the risk of constipation, which can exacerbate IBS symptoms. Aim to drink at least eight glasses of water per day, and consider adding herbal teas or infused water to your routine for variety.
It is a good idea to track your food intake and symptoms can help you identify potential triggers and make adjustments to your diet accordingly. Note the foods you eat, portion sizes, and any symptoms you experience. Over time, you may notice patterns that can guide you in making dietary changes to better manage your IBS.
Managing IBS doesn't mean you have to sacrifice the flavours and dishes you love. By incorporating IBS-friendly foods, making adjustments to traditional Indian recipes, and following the additional suggestions provided, you can enjoy delicious meals while keeping your symptoms in check. Remember to consult with your healthcare professional before making any significant changes to your diet, and always listen to your body to determine what works best for you.