Which Indian food is low in FODMAP? A Guide to Gut-Friendly Indian Cuisine

October 22, 2025 •

5 min read

A 2022 study revealed that over 73% of traditional Indian restaurant meals are high in FODMAPs, yet many delicious, gut-friendly options exist. This means knowing precisely which Indian food is low in FODMAP is crucial for managing symptoms and enjoying the cuisine you love without discomfort.

Quick Summary

A low-FODMAP Indian diet centers on ingredients like rice, millet, carrots, spinach, and lean proteins, substituting high-FODMAP items such as onion, garlic, and wheat. With safe spice choices and modified preparation, individuals with digestive sensitivities can create delicious, traditional-style Indian meals without triggering symptoms.

Key Points

Low-FODMAP Grains: Stick to basmati or plain white rice, poha (flattened rice), and millets like jowar and bajra, which are naturally gluten-free.
Safe Seasoning Swaps: Replace onion and garlic with asafoetida (hing) and garlic-infused oil to retain flavor without the high-FODMAP compounds.
Lean Protein Focus: Favor lean proteins such as chicken, fish, and eggs, along with firm tofu and small, portioned servings of moong dal or lactose-free paneer.
Choose Gut-Friendly Vegetables: Opt for vegetables like carrots, potatoes, zucchini, eggplant, spinach, and bell peppers, avoiding high-FODMAP items like cauliflower and mushrooms.
Mindful Dairy and Legume Portions: Use lactose-free alternatives or limit portion sizes of dairy and certain lentils, such as moong dal, to stay within low-FODMAP thresholds.
Plan Ahead for Eating Out: When dining out, look for Jain restaurants (no onion/garlic) or choose plain, simple dishes like tandoori meats and confirm ingredients with the server.

Navigating Indian Cuisine on a Low FODMAP Diet

For those with Irritable Bowel Syndrome (IBS) or other digestive sensitivities, traditional Indian cuisine can seem daunting. This is because many foundational Indian dishes rely on high-FODMAP ingredients like onions, garlic, and legumes. FODMAPs are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to gas, bloating, and abdominal pain in susceptible individuals. The good news is that with a few smart substitutions and an understanding of low-FODMAP ingredients, you can still enjoy a wide variety of rich, flavorful Indian food.

Low FODMAP Indian Foods: What to Enjoy

Indian cooking offers a treasure trove of naturally low-FODMAP ingredients. By building your meals around these staples, you can create delicious and gentle-on-the-stomach dishes. Using the Monash University app is recommended for precise portion guidance.

Low-FODMAP grains and flours

Rice: Both plain white and basmati rice are excellent, low-FODMAP staples for curries and other dishes.
Poha: Flattened rice is a great option for a light breakfast, as long as high-FODMAP additions like onion are omitted.
Millets: Grains like jowar (sorghum) and bajra (pearl millet) are naturally gluten-free and low-FODMAP alternatives to wheat.
Flours: Rice flour and chickpea flour (besan) can be used to make flatbreads or pancakes like chilla and dosa, which are low-FODMAP in appropriate serving sizes.

Friendly fruits

Banana: Unripe or firm bananas are lower in FODMAPs than ripe ones.
Papaya: This tropical fruit is well-tolerated and aids digestion.
Citrus: Oranges and limes are safe options.
Berries: Strawberries, blueberries, and raspberries can be enjoyed in moderation.

Safe vegetables

Carrots: Versatile and safe for a variety of dishes.
Potatoes: Both white and sweet potatoes are well-tolerated carbohydrates.
Zucchini (Courgette): A great option for curries and sabzis.
Eggplant (Brinjal): A delicious and safe addition to curries.
Green beans and spinach: Leafy greens and green beans are excellent choices.
Bell peppers: All colors are low-FODMAP at typical serving sizes.
Ginger and green parts of spring onion: Use these to build flavor without the fructans found in onion bulbs.

Protein sources

Chicken and Fish: Lean animal proteins are naturally low in FODMAPs, just be mindful of marinades.
Paneer: A mild Indian cheese. Lactose is a FODMAP, so use it in small, controlled portions. Lactose-free alternatives can be used for creamy curries.
Moong Dal: This split yellow lentil is a top choice for IBS sufferers due to its lower FODMAP content in smaller portions. Soaking and cooking thoroughly also helps reduce FODMAPs.
Tofu: Firm tofu is a good, low-FODMAP vegetarian protein option.

Herbs, spices, and fats

Asafoetida (Hing): This spice is a game-changer for low-FODMAP Indian cooking, providing a savory, onion-like flavor. Use a small amount, as it is very potent.
Spice Infusions: Garlic-infused oil allows for garlic flavor without the fructans.
Ghee and Coconut Oil: These fats are low in FODMAPs and form the base of many delicious curries.
Safe Spices: Cumin, coriander, turmeric, ginger, and cardamom can be used generously.

Comparison: High FODMAP vs. Low FODMAP Indian Ingredients


Ingredient Group	High FODMAP Options	Low FODMAP Alternatives (with portions in mind)
Aromatics	Onion, garlic, leeks	Asafoetida (hing), ginger, green parts of spring onion
Grains	Wheat-based breads (naan, roti), barley	Plain rice, poha, jowar, bajra, ragi
Dairy	Milk, regular paneer, yogurt (raita)	Lactose-free yogurt, lactose-free paneer (small amounts), coconut milk (moderate portions)
Legumes	Large portions of chana (chickpeas), rajma (kidney beans), urad dal	Canned chickpeas (rinsed), moong dal (small portions), red lentils (small portions)
Vegetables	Cauliflower, mushrooms, cabbage, peas	Carrots, potatoes, zucchini, spinach, bell peppers

Eating Out at Indian Restaurants

Dining out while on a low-FODMAP diet requires communication and planning. Here are some strategies:

Seek out Jain Cuisine: Jain restaurants do not use onion or garlic, making them an excellent choice.
Request Modifications: Politely ask for dishes to be prepared without onion, garlic, or wheat-based thickeners.
Choose Safe Dishes: Opt for simple tandoori meats or plain rice. Biryani can be a safe bet, but confirm the ingredients used.
Avoid Suspect Items: Be cautious with creamy sauces (often high in lactose), most chutneys (often contain onion/garlic), and naans or rotis (typically wheat-based).
Pack an Emergency Kit: Consider carrying a low-FODMAP seasoning or an enzyme supplement like FODZYME (after consulting your doctor) to assist with accidental ingestion.

Modifying Traditional Indian Dishes at Home

Cooking at home gives you complete control over ingredients. Here are some ideas for creating flavorful, low-FODMAP Indian meals:

Low-FODMAP Poha: Sauté poha with a teaspoon of asafoetida (hing), mustard seeds, peanuts, curry leaves, turmeric, and diced carrots. Finish with a squeeze of lemon and fresh cilantro.
Moong Dal Tadka: Prepare moong dal (split yellow lentils) by cooking thoroughly. Create a tadka (tempering) with ghee, cumin seeds, ginger, asafoetida (hing), and chili (if tolerated).
Chicken Curry: Make a delicious chicken curry using coconut milk or lactose-free yogurt, canned tomatoes, ginger, and safe spices like cumin, coriander, and turmeric. Add bell peppers or carrots for extra veggies.
Jowar Roti with Sabzi: Enjoy a vegetable stir-fry ('sabzi') made with eggplant and potatoes, seasoned with asafoetida and spices. Pair with a flatbread made from jowar flour.

Conclusion: Enjoying Flavorful, Gut-Friendly Indian Food

Following a low-FODMAP diet while eating Indian food does not mean sacrificing flavor. By prioritizing low-FODMAP grains like rice, using safe vegetables, incorporating specific spices like asafoetida, and controlling portion sizes of lentils and dairy, you can create a wide variety of traditional-style dishes that support digestive health. The key is mindful cooking and smart substitutions. Remember, the goal of the FODMAP diet is to identify triggers, not eliminate foods permanently, so reintroduction is an important next step after the elimination phase. With the right approach, you can manage your symptoms and savor the vibrant flavors of Indian cuisine. For more resources, visit Monash University's website for low-FODMAP guidance.

What to know before starting a low-FODMAP diet

Start with elimination: Begin by strictly removing all high-FODMAP foods for 4 to 6 weeks, carefully monitoring your symptoms.

Gradually reintroduce foods: After the elimination period, reintroduce one FODMAP group at a time to identify your personal triggers and tolerance levels.

Listen to your body: An individual's tolerance to specific foods can vary; what works for one person may not work for another.

Track your intake: Keep a food and symptom diary to track how your body reacts to different foods.

Consult a professional: For proper guidance and to avoid nutrient deficiencies, consider working with a healthcare provider or a dietitian who specializes in the low-FODMAP diet.

Best low-FODMAP fruits for an Indian diet

Oranges, bananas, and papaya: These are low-FODMAP and commonly available, making them safe choices.

Strawberries and grapes: These can be enjoyed in moderation.

Avoid high-FODMAP fruits: Steer clear of apples and mangoes, as they are high in FODMAPs.

Low-FODMAP Indian desserts

Payasam: A dessert made with rice or tapioca pearls, sweetened with cane sugar and flavored with low-FODMAP spices like cardamom. Use lactose-free milk or a low-FODMAP coconut milk serving.

Rasogulla: Small portions of rasogulla, a Bengali sweet made from curd cheese, can be tolerated by some, but check the sugar content.

How to make a low-FODMAP Indian meal plan

Breakfast: Oats porridge with almond milk and banana slices, or plain rice idlis with coconut chutney.

Lunch: Steamed rice with carrot-zucchini sabzi and cucumber salad.

Dinner: Jowar rotis with eggplant curry.

Snack: Roasted mixed nuts (almonds/walnuts/peanuts) or fresh low-FODMAP fruit.

Frequently Asked Questions

Yes, moong dal (split yellow lentils) is considered one of the most low-FODMAP-friendly lentils. For those with IBS, it can often be tolerated in moderate portions, especially when soaked and cooked well. Consulting a dietitian or using the Monash University app for precise serving sizes is recommended.

Paneer is generally considered low-FODMAP in small, controlled portions because of its lower lactose content compared to other dairy products. However, as lactose is a FODMAP, those who are very sensitive may want to use lactose-free paneer or limit their intake.

Asafoetida, also known as hing, is an excellent low-FODMAP substitute for onion and garlic in Indian cuisine. It adds a pungent, savory flavor profile to dishes. Garlic-infused oil is another great alternative for achieving garlic flavor without the FODMAPs.

Traditional rotis and naan are made with wheat flour, which is high in FODMAPs (fructans) and typically should be avoided during the elimination phase of the diet. Low-FODMAP alternatives include rotis made with jowar or rice flour.

Yes, you can eat curries on a low-FODMAP diet, but they must be prepared carefully. Avoid recipes that use onion, garlic, or other high-FODMAP ingredients. Use low-FODMAP vegetables, proteins, and spices like cumin, coriander, turmeric, and asafoetida. For creaminess, use coconut milk in moderation or lactose-free dairy.

Yes, besan (chickpea flour) is low-FODMAP and can be used to make dishes like chilla and pakoras (with safe veggies). However, it's important to be mindful of portion sizes, as larger quantities could increase the FODMAP content.

Low-FODMAP Indian snack options include roasted peanuts, toasted poha (flattened rice), and homemade besan chilla without onion. Plain rice crackers and fresh low-FODMAP fruit are also good choices.