Category: Diet Plan

How Low FODMAP Diet Becomes Important in Irritable Bowel Syndrome (IBS)


FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are carbohydrates that are not absorbed properly and cause much distress and upset the intestines in those people who are suffering from Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO). High FODMAP diet can cause severe pain, stomach cramps, gassiness, bloating, and diarrhoea. So a low FODMAP diet becomes important in IBS.

Fodmap Diet


In Irritable Bowel Syndrome, there is a need for basic prevention of food that worsens the condition. As Ayurveda says, food is what makes us healthy and unhealthy. Thus it is well understood that diet is everything that justifies the health status of a person. So in order to stay healthy, it becomes mandatory for a person to follow a diet that is purely satwik (simple) and diet should be according to the disease associated. In almost every disease, a diet is recommended which is easy to digest and does at cause any abdominal discomfort. In the case of irritable bowel syndrome, diet is what makes it easy to treat the aforesaid disease. Further we will look into a low FODMAP diet and what it includes.


FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols that are types of small chain carbohydrates and sugar that are not easily absorbed or we can say poorly absorbed particularly in patients with irritable bowel syndrome that results in diarrhea, severe pain, abdominal discomfort, indigestion etc. There are some foods that put a burden on the gut that results in abdominal discomfort and indigestion.

Now, there are foods which are high in FODMAP and low in FODMAP.

Foods High in FODMAP

  • Citrus fruits like orange, peach, pineapple, canned fruits, strawberries.
  • Refined wheat flour is not easily absorbed.
  • Pulses like black gram, kidney bean, and chickpeas have high FODMAP.
  • Vegetables include ladyfingers, tomatoes, garlic, and onions that are not good for IBS.
  • Dairy products that should not be taken are  tea, coffee, high fat milk, butter, and cheese.
  • Drinks include canned soups, carbonated drinks, alcohol, and sweetened drinks that are harmful for IBS patients.
  • Red chillies should not be consumed.
  • Oils that deteriorate the condition of IBS patients include butter, palm oil, coconut oil.
  • Meats like pork and other fried meats can upset the intestines.
  • Dry fruits like walnuts, seeds, cashew nuts, peanuts will add to the problems.
  • Other things that are not good for IBS are processed food, fried food, junk food, refined sugar, artificial sweeteners, bakery products, and mayonnaise.
  • Foods that are heavy to digest should be avoided to cure and to prevent further worsening of the condition of the patient.

Food Low in FODMAP

  • Fruits that can be taken by Irritable Bowel Syndrome patients include apple, banana, apricot, watermelon, pomegranate (without seeds), kiwi, plum, guava.
  • Cereals including wheat, rice, pearl millet, amaranth, oats, quinoa and brown rice can be consumed.
  • Pulses like green gram and all washed dals are easy to digest.
  • Vegetables that can be consumed include beetroot, cucumber, pumpkin, celery, red onion, turnip, ginger, gourds (bottle, round, ridge) and carrot.
  • Dairy products which can be consumed are dahi and cow ghee only.
  • Drinks like coconut water, sugarcane juices, green juices, home made juice, aloe vera juice can be enjoyed.
  • Spices like coriander, cumin and fennel are good for the stomach.
  • Oils that can be used include soybean oil, olive oil, mustard oil and cow ghee.
  • Only lean meat can be consumed.
  • Figs and soaked almonds can be consumed from the category of dry fruits.

Other than this, there are some foods that may suit some individuals and maybe not to others. So this becomes important, one must see if things are suitable or not, if they cause discomfort or get digested without causing harm.

There are plenty of herbs or spices that are commonly used in households. That increases digestive fires. Ayurveda too has many herbs that are used in herbal medicines that promote digestion. Planet Ayurveda has come up with an IBS care pack that not only healthify the mucosa of the intestines but also aids digestion which is generally low in IBS patients. It also has various properties which arrest bleeding and thus relieve patients with blood in their stool.

Low FODMAP diet with proper IBS care pack do wonders in IBS patients. As it together helps in curing the aforesaid disease at a good rate. Moreover the herbs themselves are properly digested because of their low FODMAP index.

Inflammatory Bowel Syndrome care pack by Planet Ayurveda

Planet Ayurveda is a renowned GMP certified company that has done a magnificent job in caring for Inflammatory Bowel Syndrome with its impeccable products which are curing the aforesaid disease with a high success rate. Let’s look at the IBS care pack !!

Care pack includes the following products

  1. Pitta Balance
  2. Kutajghan Vati
  3. Digestion Support
  4. Sanjivani Vati

Ibs care pack

Product’s Description

1. Pitta Balance

As the name suggests, it is beneficial in balancing the pitta dosha, thus helpful in maintaining proper digestion, promoting wellness of the stomach and intestines. Ingredients in the formulation are JaharMohra pishti, Akik pishti, Mukta pishti, Kaharwa pishti and Giloy satva (Tinospora cordifolia). It provides strength to intestines as well as it has anti-diarrhoeal action. Thus it is used in Irritable Bowel Syndrome. It has ant dysenteric action, thus helpful in arresting the bleeding in Inflammatory Bowel Syndrome. It is important in all bleeding disorders like raktapitta, rakta pradara, rakta atisara, rakta pravahika, pitta vikara etc. Another ingredient is useful in diarrhoea and liver disorders as pitta is related to liver metabolism. It enhances digestion and aids proper absorption in inflammatory bowel syndrome. Moreover, it boosts immunity to fight infections. It is also used in calcium deficiency.

Dosage:  1 Capsule twice daily with warm water after meals.

2. Kutajghan Vati

Kutaj (Holarrhena antidysenterica), as the name describes, has anti-dysentical properties. This is used in loose stool to stop excessive watery/blood loss through anus. It is mentioned in ayurvedic texts, in diarrhoea it is so helpful. Thus, doing a magnificent job in curing symptoms of diarrhoea in Inflammatory Bowel Syndrome.

Dosage: 2 Tablets twice daily with warm water after meals.

3. Digestion Support

It is a formulation made from seven herbal extracts, which enhance digestion. This overcomes the digestion issues in Inflammatory Bowel Syndrome. It is filled with excellent properties of jeerak (Cyminum cuminum), pippali (Piper longum), blend of triphala, dhania (Coriandrum sativum) etc. all ingredients aids digestion. In treating IBS, it is mandatory to treat indigestion. Thus Digestion Support is here to help.

Dosage: 1 Capsules twice daily with warm water after meals.

4. Sanjivani Vati

It is a blend of several herbs that aids digestion. It has properties of several digestion improving herbs like vacha (Acorus calamus), guduchi (Tinospora cordifolia), Vidanga (Embelia ribes), adraka (Zingiber officinalis) etc. it has good properties of shuddha vatsanabha (Aconitum ferox), shuddha bhallataka (Semecarpus anacardium). It has deepana (apetizer) and pachana (increases digestive fire) properties. Therefore it helps in Inflammatory Bowel Syndrome. Thus, it resolves many complaints of the patient.

Dosage: 2 Tablets twice daily with warm water after meals.


From the above discussion, it is clear that in IBS, a low FODMAP diet is essential for absorption of nutrients and easily digested without any hindrance. Whereas a high FODMAP diet causes much discomfort and pain with other issues. Thus one should refrain from eating the same. Planet Ayurveda’s IBS care pack has done wonders in IBS management. Though, proper and low FODMAP diet is also needed along with the medicines. For more detail of our products check out our website and for queries you can send your queries to our email id

Diet Plan for Patients of Young Girls during Puberty


Healthy meals have nutrients that are important for growth and development during puberty. Teenagers go through big physical changes in this stage of life. Pre-teens and teens need a wide variety of healthy foods. Many teens have a growth spurt, a period in which growth is very fast and increased demands for energy and nutrients.

The important nutrients that need to increase during puberty include energy, lean protein, calcium, complex carbohydrates, healthy fats, vitamins, and iron. They help protect a child against diseases later in life, like heart disease, diabetes, obesity, and malnutrition.

In puberty, a child needs more calcium to help bone mass and build strong bones for life. Girls need extra iron because of their periods. Regular exercise can also help keep girls from becoming overweight or obese.

Young girls during Puberty diet charts



A glass of low-fat milk + soaked almond -5 pieces + Soaked Raisins- 5 pieces


Stuffed parantha / Veg sandwich + 1 fruit / Bread toast with egg / Fresh Juice / Milk


Prantha with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan pancake / Suji pancake / Veg upma / Sprouts + 1 fruit


Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad


Fruit / Lemon water


Smoothie / Milkshake / Sprouts or rainbow sandwich / Rice flakes Snacks / Dhokla / Egg-1/ Soup (homemade)


Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Curd + Salad


Low-fat milk / Fruit custard / Suji kheer



Cereals to be consumed

Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, whole-wheat pasta, Finger millet, Rice flakes, Barley

Flour Ratio – Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

Cereals to be avoided

Refined flour and its products, Sweet biscuit, Cream-filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni


Fruits to be consumed

All fruits

Fruits to be avoided

Canned fruits and juices


Vegetables to be consumed

All vegetables, Seasonal vegetables should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber, etc.

Vegetables to be avoided

Canned vegetables and Chips and Roasted potatoes, Crisp and Cheese filled snacks, Coconut, Frozen vegetables


Pulses to be consumed

All pulse and legumes

Pulses to be avoided



Dairy Products to be consumed

Low-fat milk, Tofu, Cheese, Curd, Yogurt, Buttermilk, Cottage cheese

Dairy Products to be avoided

Whole milk and cream, Full-fat yogurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.


FATS to be consumed

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

FATS to be avoided

Unsaturated fats, Cream, Palm oil, Coconut oil, Butter


Spices to be consumed

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel

Spices to be avoided

Red chilies


Drinks to be consumed

Coconut water, Clear soups, Sugarcane juice, Fat-free homemade soups, Green juice, Herbal tea, Beetroot juice, Lemon water, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie, Homemade juices

Drinks to be avoided

Whole milk drinks, Cream-based liqueurs, canned soup, and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks


Flesh Foods to be consumed

Egg white, Roasted Chicken, Grilled Fish, Lean meat, skinless chicken

Flesh Foods to be avoided

Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Tuna and Marlin, Clams, Mussels, Oysters and Scallops, Meat patties, Burgers, Pork, Organ meat, Liver, Kidney, Chest, Red meat, Fish fried in a suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat.


Dry Fruits to be consumed

Almond, Raisins, Groundnuts, Walnut, Peanuts, Pistachio, Cashew nuts

Dry Fruits to be avoided



Other Foods to be consumed

Homemade only, Jaggery

Other Foods to be avoided

Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butterscotch, Coconut bar, All fried foods, Junk foods, Sauces, etc, Fruit Jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces, etc.


  • Water intake should be 6-8 glasses
  • Walk / Physical activity for 30 min is recommended.
  • Small and frequent meals should be taken
  • Whole fruit should be preferred to fruit juices.
  • Skipping meals should be avoided especially breakfast.