Irritable Bowel Syndrome Indian Recipes, Indian Diet

What is Irritable Bowel Syndrome (IBS)?

Irritable Bowel Syndrome (IBS) is a common digestive disorder that affects many people in India, often triggered by a combination of stress, irregular eating habits, and spicy or oily food consumption. It is characterized by symptoms like abdominal pain, bloating, gas, constipation, or diarrhea, which can fluctuate over time. In the Indian context, IBS is often linked to an imbalance in gut health due to excessive intake of refined carbohydrates, fried foods, and high-stress lifestyles, along with irregular meal times. Many individuals mistake IBS for general indigestion, but it’s a chronic condition that requires dietary management and lifestyle changes rather than medication alone. Eating smaller, regular meals, staying hydrated, and incorporating fiber in moderation can help maintain better digestive balance.

People with IBS should avoid foods that irritate the gut or trigger symptoms. Common Indian triggers include spicy foods, deep-fried snacks, high-fat curries, onions, garlic, caffeine, carbonated drinks, and dairy products(especially full-fat milk or cream). Lentils and beans like rajma, chana, and black gram can also cause bloating and should be limited. Packaged and fermented foods, pickles, sauces, and processed snacks, often worsen symptoms due to their high salt, fat, and preservative content. Instead, those with IBS should focus on light, home-cooked meals made with easily digestible ingredients such as rice, moong dal, vegetables like lauki or pumpkin, and probiotic foods like curd. Maintaining a low-FODMAP diet, minimizing stress, and eating mindfully can significantly reduce discomfort and improve gut health in Indian IBS patients.

moong dal khichdi | Gujarati moong dal khichdi for IBS | how to make yellow moong dal khichdi | 

Moong Dal Khichdi is one of the most soothing and easily digestible meals for individuals with IBS (Irritable Bowel Syndrome). Made with yellow moong dal and rice, it provides a gentle source of protein, carbohydrates, and fiber without putting strain on the digestive system. Moong dal is known for being light, non-gassy, and gut-friendly, making it ideal for those with sensitive intestines. The use of turmeric adds anti-inflammatory benefits, while ghee helps lubricate the digestive tract and enhances nutrient absorption. However, black pepper should be added in very small quantities or avoided if it triggers discomfort. When cooked soft and mildly seasoned, Moong Dal Khichdi becomes a comforting, balanced, and IBS-friendly meal, perfect for promoting digestion and calming the stomach.

Irritable Bowel Syndrome Recipes, Diet

Managing your diet well and modifying your lifestyle is the best way to control IBS. Fiber is the buzz word for those affected with IBS, but it can be confusing at times. The fiber intake needs to be adjusted according to personal symptoms. The best is to use a diary with clear notifications of symptoms that triggered due to intake of a particular food.

palak kale and apple juice recipe | healthy kale spinach apple juice | apple green juice for IBS | Indian kale palak juice for weight loss |

Palak Kale and Apple Juice can be beneficial for individuals with IBS when consumed in moderation and with attention to ingredient tolerance. Spinach (palak) and kale are packed with iron, magnesium, and antioxidants that help reduce inflammation and support overall gut health. Bottle gourd (lauki) adds a soothing and hydrating effect, making it gentle on the digestive system. Amla (Indian gooseberry) and green apple provide vitamin C and fiber, which aid immunity and detoxification — but excessive raw fiber or acidity from amla and apple may trigger bloating or discomfort in sensitive IBS cases. To make it gut-friendly, the juice should be strained and consumed in small quantities, without excessive honey or amla. When prepared lightly and served chilled, this juice helps refresh the body, support digestion, and provide natural energy, making it a nutrient-rich yet gentle option for those with IBS.

Palak, Kale and Apple Juice

In general Insoluble Fiber helps to relieve diarrhea while Soluble Fiber helps to relieve constipation. But remember to not go overboard on fiber.

Limit the intake of fruits to 2 to 3 per day and veggies to 3 to 4 servings per day.

oats rotis for IBS recipe | oats paratha without whole wheat flour | Indian bread for irritable bowel syndrome | oats pudina flax seeds roti |

oats paratha without whole wheat flour is an innovative Indian bread that can be comfortably relished by those with irritable bowel syndrome (IBS).
The dough combines oats flour and besan with aromatic mint, which is also soothing for the stomach.

Try and increase your daily fiber intake gradually, because any sudden increase may make the symptoms worse. Rely on whole grains like oats, barley, quinoa. 

You can try simple healthy variants like Oats Roti and Mini Quinoa Pancake.

quinoa oats pancakes recipe | quinoa oats vegetable pancakes for Irritable bowel syndrome | healthy quinoa vegetable Indian pancake |

Go for a healthy lifestyle by having quinoa oats pancakes. Quinoa and oats, considered by many as a wonder grain, is quite stomach-friendly and suitable for those with IBS.

We have made an interesting snack using quinoa, oats and veggies, without spices and with minimal fat. These mini quinoa vegetable pancakes for Irritable bowel syndrome have the unique and characteristic taste of quinoa flour, oats flour which combines beautifully with the crunch and juiciness of veggies like carrots and spinach.

Have fruits like apple, banana, papaya, citrus fruits, muskmelon and prunes, veggies like carrot, cucumber, potatoes, sweet potato, baby spinach, kale, mint etc. 

Seeds like flax seeds, sunflower seeds and chia seeds. 

Try the Muskmelon Grapefruit and Prune Salad to make up for your fruit intake. 

muskmelon grapefruit prune salad | IBS friendly salad | low fodmap salad | kharbooja grapefruit salad |

For those dealing with IBS (Irritable Bowel Syndrome), this salad can be beneficial when eaten in moderation. Muskmelon is generally considered Low FODMAP, making it gentle on digestion. Grapefruit is also low FODMAP when consumed in controlled portions. However, prunes are high in sorbitol, which can trigger symptoms in some IBS individuals, so they should be consumed in very small amounts or removed if sensitive. The salad remains IBS-friendlyas long as prunes are adjusted based on personal tolerance.

Foods to limit consumption of with Irritable Bowel Syndrome (IBS)

Since constipation and diarrhea occur alternately to most people, certain general food guidelines to be followed unmistakably are as follows:
 

Points you must follow with IBS condition

1. Avoid processed foods like maida, semolina and rye.

2. Keep a check on the amount of wheat intake. It may not suit most people.

3. Cut down on fat intake. Avoid the deep fried goodies.

4. Keep a check on the consumption of dairy products. Milk may suit at times and may not sometimes. Avoid the full fat milk and opt for low fat milk instead. Curds are a better option amongst dairy products. You can try almond milk instead. Also restrict the use of butter, mayonnaise and cheese.

low fat chaas recipe | Indian low fat buttermilk for ibs, diabetes, heart, kidney, fatty liver  | low carb, acidity friendly  Indian low fat curd drink | 

Low Fat Chaas (Buttermilk) is a soothing, probiotic-rich drink that can be very beneficial for individuals with IBS (Irritable Bowel Syndrome) when consumed in moderation. Made from low-fat curd (dahi), it helps restore healthy gut bacteria, improve digestion, and reduce bloating or acidity. Its cooling and hydrating properties calm the digestive tract and prevent irritation in the intestines. However, it’s best to avoid adding spices like hing, chilli, or cumin for IBS patients, as these may trigger discomfort. When kept plain and lightly salted, Low Fat Chaas becomes a gentle, gut-friendly beverage that aids digestion and provides light nourishment without heaviness.

5. Avoid biscuits, cakes, sweets, confectionaries, mithais, pastries etc.

6. Drink plenty of fluids. If suffering from diarrhea, the lost water needs to be replenished and if suffering from constipation, water will help to bind stools and help in its elimination.

7. Avoid fruit juices as they are devoid of fiber and are high doses of fructose. 

8. Limiting honey might also be helpful as it is high in fructose too.

9. Avoid sugar substitute or artificial sweeteners as they contain some amounts of sorbitol which can cause bloating and diarrhea.

buckwheat dosa recipe | kuttu dosa  for diabetes, pregnancy, heart, IBS |  healthy Indian buckwheat crepes | instant buckwheat dosa |

Buckwheat Dosa can be beneficial for individuals with IBS (Irritable Bowel Syndrome) when prepared with care and mild seasoning. Buckwheat (kuttu) is naturally gluten-free, high in fiber, and rich in magnesium, making it gentle on digestion and supportive of gut health. It helps regulate bowel movements and provides slow-releasing energy without irritating the intestines. However, for those with sensitive digestion, it’s best to avoid excessive green chillies, asafoetida (hing), and mustard seeds, as these can sometimes trigger bloating or discomfort. When made with minimal oil, mild spices, and served with simple curd or mint chutney, Buckwheat Dosa becomes a light, nutritious, and IBS-friendly meal, ideal for maintaining digestive balance and overall gut comfort.

10. Prefer to avoid tea, coffee, aerated drinks, alcohol, MSG, vinegar, chocolate, chocolate powder and chewing gum.

Here are some absolutely reliable recipes for IBS.