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Diet PlanIBS

*please note – the timings mentioned are approximate and to give you a rough idea of the time interval between meals.

*You can use the same ingredients to make different varieties of foods that you like.


  •  Have plenty of water – 2.5-3.5 litres per day
  •  Exercise regularly and be more active in the day
  • Eat small frequent meals
  •  Avoid wheat/ gluten. Use millets like jowar, nachni, kuttu, amaranth etc
  • Include spices and herbs like haldi, jeera, cinnamon, cloves, black pepper, ginger and garlic while cooking food. Do not have it as kadhas/shots as it may cause acidity in potent form
  • Have soup and salad with lunch and dinner to increase the fibre intake
  • Chew on roasted fennel seeds post meals
  •  Have at least 2 fresh fruits a day
  •  Include pro-biotic foods like pickles, khimchi, sauerkraut – 1 teaspoon – with your main meals
  •  Have lots of vegetables – especially gourd vegetables. Avoid cabbage, cauliflower, raddish – especially raw.
  •  Eat fresh, home-made food



  • Completely avoid packaged and processed foods (biscuits, maggi, ready to eat foods)
  • Completely avoid deep fried foods, excessively sweet foods, spicy foods and maida (chips, samosa, vadas, cakes, pastries, bakery items)
  •  Completely avoid alcohol and smoking
  • Completely avoid tea, coffee and carbonated beverages
  •  Completely avoid milk (lactose) and wheat (gluten). You can include a small portion of home-made curd as it is a good prebiotic.


  • 1 lukewarm water (No honey/ jaggery/ lemon)
  • 3-4 overnight soaked & peeled almonds + 6 soaked black raisins + 2 soaked figs + 2-3 halves walnut
    15-20 MINS AFTER WAKING UP/ 7:30 -8AM: Any one of these:
  • A fresh fruit (banana or apple)
  • Vegetable juice (ABC juice – apple, beet, carrot) – 1 glass (with the pulp)

BREAKFAST/ 8:30-9 AM: Any one of these:

  • Poha with lot of veggies & cooked moong sprouts - 1 bowl
  • Upma with lot of veggies - 1 bowl
  •  Moong dal chillas with veggies in it & green chutney – 2 nos
  • 2 eggs + veggies (omelette/bhurji) with 1 multigrain toast
  • Oats – overnight oats/ smoothie/ oats chia pudding/ masala oats with veggies

MID MEAL/ 10:30-11 AM: Any one of these:

  • Fruit + fennel tea 1 cup
  •  Fruit + seeds (roasted flax, pumpkin and sunflower seeds -1 spoon)
  •  A glass of THIN buttermilk
  • Coconut water

LUNCH/ 12-1pm:

  • 1 medium katori rice OR 2 Rotis (jowar or nachni)
  • 1 bowl cooked green subzi
  •  1 bowl thin dal/ pulses gravy/ sprout/chicken breast
  • 1 bowl raw green salad
  • 1 bowl curd/yogurt
  • End your meal – with a teaspoon of ghee + jaggery

MID MEAL/ 3-4pm: Any one of these:

  • Fruit + fennel tea

MID MEAL/ 5:30-6:30pm: Any one of these:

  • Half cup roasted chana
  • Roasted mumra/ makhana chaat (with chopped tomato, cucumber, onion, coriander, lime, black salt) – 1 bowl
  • Sprout salad (boiled sprouts of choice with chopped raw veggies of choice & seasoning)
  •  2 pcs of sesame/ peanut/ rajgira chikki

DINNER/ 8-8:30PM:

  • 1 bowl vegetable soup / clear soup
  • 1 medium katori rice OR 2 Rotis (jowar or nachni)
  •  1 bowl cooked green subzi
  •  1 bowl thin dal/ pulses gravy/ sprout/chicken breast
  • Can also have Khichdi + veggies + curd + pickle 1 teaspoon as dinner meal