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This 14-day Indian IBS meal plan applies Monash University's low-FODMAP framework [1] in an Indian context: NO onion, NO garlic anywhere — replaced with hing (asafoetida), garlic-infused oil, ginger, and scallion greens (top half only). The plan respects the 2–6 week elimination phase recommended by the American College of Gastroenterology [2], after which you reintroduce foods structured with a dietitian to identify your specific triggers. Daily target 1,900 kcal split 480/570/280/570. Dal portions are kept small: moong dal ½ cup cooked (low-FODMAP per Monash testing), toor dal ¼ cup (moderate); large portions of chana, rajma, and urad dal are excluded. Indian gastroenterology centres' practical guidance [3] confirms hing 1/8 tsp replaces the sulfur-compound depth of onion-garlic, and Monash specifically rates garlic-infused oil as safe because FODMAPs are water-soluble not oil-soluble [4]. Low-FODMAP fruits: orange, kiwi, strawberry, papaya, unripe banana, small portions of pineapple. AVOID for elimination phase: mango, watermelon, ripe banana, apple, pear, large grape portions. Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 14 within 2 weeks in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
This is the elimination phase. It is restrictive by design. The goal is to find your triggers, not to eat like this forever. After 2–6 weeks of clear symptom improvement [2], reintroduce one FODMAP group at a time (fructans, lactose, polyols, fructose, galactans) with a registered dietitian to identify your personal triggers. Most patients learn they tolerate some FODMAP groups but not others. The full elimination is rarely a lifelong sentence. Coordinate with your gastroenterologist + dietitian throughout. If symptoms don't improve after 4 weeks of strict compliance, see your gastroenterologist — there may be another diagnosis (SIBO, celiac, IBD).
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
