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IBS (Sangrahani) Diet Chart

Sangrahani / Aant ki Takleef

IBS mein kuch foods aant mein gas aur fermentation badhate hain — jisse cramping, bloating aur loose motion ya constipation ka cycle shuru hota hai. Neeche complete guide hai — green list, red list, daily meal plan, veg/non-veg dono options, aur flare-up/vrat/travel jaise special situations.

Non-Veg Options Off 🌿

Dr. Shadab Khan, MD Homoeopath | Reviewed May 2026

⏰ 3 Zaruri Khaane Ki Aadatein

Ek saath zyada mat khao

IBS mein bada meal aant ki muscle spasm trigger karta hai

Khaana achhe se chabao

jaldi khaane se air andar jaati hai jo bloating badhata hai IBS mein

Raat 7 baje ke baad heavy khaana avoid karo

raat mein gut motility slow hoti hai, gas aur discomfort zyada hota hai IBS patients mein

✅ Green List — Ye Zaroor Khayein

Ye foods Sangrahani / Aant ki Takleef mein healing support karte hain

🌾 Anaj / Grains

✓
Chawal (plain boiled)
IBS mein easily digest hota hai, aant pe minimal fermentation
✓
Poha
light hai, gut pe stress nahi deta, IBS-D (diarrhea type) mein safe
✓
Daliya (thoda)
soluble fiber jo IBS-C (constipation type) mein stool soft karta hai
✓
Rice roti (chawal ki)
maida aur gehu se behtar jab IBS flare-up mein wheat sensitivity ho

🥦 Sabziyaan / Vegetables

✓
Lauki
IBS mein gut soothing hai, water content zyada, aant ko irritate nahi karta
✓
Turai
easily digestible, low FODMAP sabzi, IBS mein bloating trigger nahi karta
✓
Gajar (paki hui)
pectin fiber IBS-D mein stool bind karta hai aur gut lining support karta hai
✓
Palak (kam quantity, steam ki hui)
micronutrients ke liye, zyada nahi — raw palak gas badhata hai
✓
Kaddu / Lal kaddu
gut motility normalize karta hai, IBS dono types mein safe

🍎 Phal / Fruits

✓
Kela (pakka, overripe nahi)
pectin fiber IBS-D mein stool bind karta hai, potassium restore karta hai
✓
Papaya
papain enzyme IBS mein digestion improve karta hai, aant ki inflammation kam karta hai
✓
Seb (chhilka hatakar)
soluble fiber IBS-C mein help karta hai, fructose load chhilke ke bina kam hota hai
✓
Kharbuja (thoda)
water content zyada, gut ko hydrated rakhta hai, low FODMAP fruit hai

🫘 Dal aur Protein

✓
Moong dal (chilka hatakar, paaniya)
IBS ki sabse safe dal — easily digestible, kam gas
✓
Masoor dal (thin, well-cooked)
protein ke liye, achhe se pakane pe gas kam hoti hai
✓
Paneer (ghar ka, fresh, thoda)
IBS mein protein source, lekin packaged market wala nahi

🫖 Drinks, Masale aur Tel

✓
Saunf ka paani (subah khaali pet)
IBS mein gut spasm aur cramps directly relax karta hai
✓
Adrak chai (no milk ya thoda, no sugar)
ginger IBS mein gut motility normalize karta hai
✓
Jeera paani
cumin IBS ki gas aur bloating pe seedha kaam karta hai
✓
Ajwain (khaane mein thoda)
IBS mein antispasmodic — gut ki cramping kam karta hai
✓
Desi ghee (minimal)
IBS mein gut lining support karta hai, moderate use mein safe
📲 Ye list share karein →

❌ Red List — Ye Bilkul Mat Khayein

Ye foods symptoms/attack trigger karte hain — temporarily ya permanently avoid karein

🚫 Processed aur Maida

✕
Maida (bread, naan, samosa)
IBS mein gut mein fermentation badhata hai, constipation ya diarrhea cycle worsen karta hai
✕
Packaged biscuits
maida + sugar + trans fat tino IBS triggers ek saath
✕
Instant noodles / Maggi
maida + additives ka combination IBS gut lining ko directly irritate karta hai

🚫 Dairy aur Heavy Foods

✕
Plain doodh (glass bhar)
lactose IBS patients mein gut mein ferment hota hai — bloating aur cramping trigger
✕
Packaged / market wala set dahi
additives aur extra lactose ke wajah se IBS mein trigger kar sakta hai (ghar ka chhachh paaniya better tolerated hota hai)
✕
Cheese (zyada)
high fat + lactose — IBS mein dono triggers hain
✕
Rajma / Chhole (zyada quantity)
galacto-oligosaccharides high hote hain — IBS mein significant gas aur bloating

🚫 Teekha, Meetha aur Oily

✕
Zyada mirch wala khaana
capsaicin IBS mein gut nerve endings directly stimulate karta hai — cramping aur diarrhea badhti hai
✕
Kacchi pyaaz
fructans high hote hain jo IBS mein aant mein ferment hokar gas aur pain dete hain
✕
Lahsun (zyada matra)
fructans — same mechanism, IBS ka well-known trigger hai
✕
Mithai / Gulab jamun / Jalebi
refined sugar + maida IBS mein gut bacteria balance bigadte hain
✕
Fried snacks (samosa, puri, pakoda)
fat-heavy, IBS mein gut transit accelerate karta hai

🚫 Drinks

✕
Chai (zyada doodh, 3+ cups)
lactose + caffeine dono IBS mein gut stimulate karte hain
✕
Coffee (2+ cups daily)
caffeine IBS mein gut motility zyada fast karta hai — loose motion badhti hai
✕
Cold drinks / Soda
carbonation + fructose syrup IBS mein gas aur bloating directly badhata hai
✕
Packaged fruit juice
fructose concentrate IBS mein osmotic effect se diarrhea trigger karta hai

🕐 Ek Din Ka Meal Plan

Veg default — non-veg toggle karein upar se aur relevant slots mein option dikhega

🌅 Subah Uthke

6-7 AM

🌿Saunf ka paani (1 glass, room temperature)
🌿Jeera paani (1 glass — jeera raat bhar bhigo ke)

🍽️ Nashta

8-9 AM

🌿Poha (vegetables ke saath, pyaaz nahi ya bahut kam)
🌿Moong dal chilla (no onion) + pudina chutney

☀️ Mid-Morning

11 AM

🌿1 kela (pakka, overripe nahi)
🌿Ghar ka chhachh thoda (paaniya, thanda nahi)

🍱 Dopahar

1-2 PM

🌿2 roti + moong dal (paaniya) + lauki sabzi
🌿Plain chawal + arhar dal (thin) + gajar sabzi

🌇 Shaam

4-5 PM

🌿Adrak wali chai (no milk ya sirf thoda) + 4-5 akhrot
🌿Roasted makhana (plain, namak nahi)

🌙 Raat

7-8 PM

🌿Khichdi (moong dal + chawal + ghee thoda)
🌿2 roti + turai sabzi + masoor dal (thin)

😴 Sone Se Pehle

9 PM

🌿Saunf + mishri warm paani mein — gut cramping raat mein relax karta hai
🌿Plain warm paani (agar cramping ho)

📅 4 Din Ka Sample Plan

Baaki dinon ke liye upar diya Daily Meal Plan use karein — apni pasand se choose karein

Din🌅 Subah🍽️ Nashta🍱 Dopahar🌇 Shaam🌙 Raat
Din 1Saunf paaniPoha (no pyaaz)Chawal + moong dal + laukiChhachh + makhanaKhichdi + ghee
Din 2Jeera paaniMoong dal chilla2 roti + arhar dal + gajar sabziAdrak chai + akhrotRoti + turai + masoor dal
Din 3Saunf paaniDaliya (savory, no onion)Plain chawal + lauki sabzi + paneer thodaKela + chhachhKhichdi + kaddu
Din 4Jeera paaniPoha (vegetables)2 roti + moong dal + palak (steam)Papaya 1 bowlRoti + gajar-turai mix sabzi
Din 1
🌅 Subah
Saunf paani
🍽️ Nashta
Poha (no pyaaz)
🍱 Dopahar
Chawal + moong dal + lauki
🌇 Shaam
Chhachh + makhana
🌙 Raat
Khichdi + ghee
Din 2
🌅 Subah
Jeera paani
🍽️ Nashta
Moong dal chilla
🍱 Dopahar
2 roti + arhar dal + gajar sabzi
🌇 Shaam
Adrak chai + akhrot
🌙 Raat
Roti + turai + masoor dal
Din 3
🌅 Subah
Saunf paani
🍽️ Nashta
Daliya (savory, no onion)
🍱 Dopahar
Plain chawal + lauki sabzi + paneer thoda
🌇 Shaam
Kela + chhachh
🌙 Raat
Khichdi + kaddu
Din 4
🌅 Subah
Jeera paani
🍽️ Nashta
Poha (vegetables)
🍱 Dopahar
2 roti + moong dal + palak (steam)
🌇 Shaam
Papaya 1 bowl
🌙 Raat
Roti + gajar-turai mix sabzi
📲 4-day plan share karein →

🎯 Special Situations

😣 Flare-Up / Takleef Zyada Ho Tab

  • ●Us din sirf khichdi (moong dal + chawal + ghee) ya plain chawal — aant ko maximum rest do
  • ●Sabziyan, dal, doodh sab band us din — sirf 2-3 safe foods rakh lo
  • ●Saunf ka warm paani baar baar — cramping mein direct relief milta hai

🙏 Vrat / Fasting

  • ●Sabudana khichdi (no potato, no fry) — IBS mein generally safe, easily digestible
  • ●Singhare ki roti — low FODMAP, IBS vrat mein achha option hai
  • ●Vrat mein zyada ghanta bhukha mat raho — IBS mein long gap cramping aur acidity badhata hai

🍽️ Bahar Khana Ho (Restaurant / Dhaba)

  • ●Dal tadka (no onion-garlic) + plain chawal — dhabe mein bhi milta hai — IBS ka safest outside option
  • ●Avoid karo: koi bhi gravy (pyaaz-lahsun base), fried items, raita
  • ●Hack: waiter se "pyaaz-lahsun nahi" bolein — IBS patients ke liye ye common request hai

✈️ Travel Mein

  • ●Carry karo: roasted makhana, bhuna chana, dry poha (sada), kela — travel mein safe options
  • ●Train/hotel mein: plain dal chawal ya khichdi order karo — no gravy, no fried
💡

Pro Tip

Subah khaali pet 1 glass saunf paani — IBS patients ke liye ye ek habit sabse pehle banana chahiye. Raat bhar jo gut spasm gather hoti hai, saunf usse subah release karta hai. Khaane ke saath nahi — khaali pet, pehle.

⚠️

Important Note

Ye chart ek general guide hai — IBS ka type (IBS-D, IBS-C ya IBS-M) alag hota hai aur trigger foods bhi alag ho sakte hain. Apne homoeopath se apni condition ke hisaab se personalized plan zaroor banwayein.

🌿

Homeopathy + Diet

IBS mein sahi diet gut ko calm rakhti hai jisse homeopathic medicines aant ki nerve sensitivity pe behtar kaam karti hain — jab gut inflamed ho toh treatment response slow hota hai.

⚡ Quick Facts

❌

Sabse Common Mistake

Pyaaz aur lahsun band kiye bina "healthy" khana — ye dono akele IBS ke biggest food triggers hain Indian diet mein

✅

Zaroor Khayein

Saunf ka paani (subah khaali pet) — IBS mein gut spasm seedha relax karta hai, side effects nahi

🚫

Bilkul Avoid Karein

Cold drinks / soda — carbonation + fructose syrup IBS mein sabse fast-acting bloating trigger hai

❓ Aksar Pooche Jaane Wale Sawaal

IBS (Sangrahani) Diet Chart ke baare mein common diet questions

👨‍⚕️ Doctor Ka Personal Note

Maine notice kiya hai ki IBS patients mein jo log pyaaz aur lahsun dono ek saath band kar dete hain — sirf ek nahi, dono — unka homeopathic treatment response clearly faster hota hai unke comparison mein jo sirf ek chodh ke dono nahi chodhhte. — Dr. Shadab Khan, MD Homoeopath

📚 Sources

1. Altobelli E et al — Low-FODMAP Diet Improves IBS Symptoms: A Meta-Analysis — Nutrients (2017) — Link
2. Whelan K et al — The low FODMAP diet in the management of IBS — Journal of Human Nutrition and Dietetics (2018) — Link
3. ICMR-NIN — Dietary Guidelines for Indians (2024) — Link

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