What ingredients commonly used in Indian cooking are low in Fermentable Oligo-, Di-, Mono-saccharides, and Polyols (FODMAPs)?

Low FODMAP Indian Cooking Ingredients

For Indian cooking, you can safely use rice, poha, curry leaves, bottle gourd (lauki), and brinjal (eggplant) as these are all low FODMAP ingredients that will not trigger gastrointestinal symptoms. 1, 2

Low FODMAP Grains and Starches (15 items)

• Rice (white, brown, basmati) - contains no significant FODMAPs and can be consumed freely 1, 2
• Poha (flattened rice) - low FODMAP as it is rice-based 1
• Rice flour - suitable for making dosas, idlis, and other preparations 3
• Quinoa - low FODMAP grain alternative 2
• Oats (in controlled portions up to 1/2 cup) - low FODMAP 2
• Cornmeal/Makki atta - low FODMAP for rotis 2
• Tapioca/Sabudana - low FODMAP 3
• Rice noodles - low FODMAP alternative to wheat noodles 3
• Millet (bajra) - low FODMAP in typical serving sizes 3
• Buckwheat - low FODMAP grain 2
• Polenta - low FODMAP 2
• Rice vermicelli - low FODMAP 3
• Arrowroot flour - low FODMAP 2
• Potato starch - low FODMAP 2
• Sorghum (jowar) - low FODMAP 3

Low FODMAP Vegetables (25 items)

• Bottle gourd (lauki) - low FODMAP vegetable 1, 3
• Brinjal/Eggplant (baingan) - low FODMAP 1, 3
• Tomatoes - lack problematic short-chain fermentable carbohydrates and can be included freely 1
• Potatoes - low FODMAP 2, 3
• Carrots - low FODMAP 2
• Spinach (palak) - low FODMAP 2, 3
• Bell peppers (shimla mirch) - low FODMAP 2
• Cucumber (kheera) - low FODMAP 2
• Zucchini - low FODMAP 2
• Green beans - low FODMAP in portions up to 15 beans 2
• Pumpkin - low FODMAP 2, 3
• Radish (mooli) - low FODMAP in controlled portions 2
• Lettuce - low FODMAP 2
• Bok choy - low FODMAP 2
• Bamboo shoots - low FODMAP 3
• Bean sprouts - low FODMAP 3
• Chives (green part only) - low FODMAP 2, 3
• Spring onion (green part only) - low FODMAP, avoid white bulb 2, 3
• Ginger - low FODMAP in typical cooking amounts 3
• Chili peppers - low FODMAP 2, 3
• Okra (bhindi) - low FODMAP 3
• Turnip - low FODMAP in portions up to 1/2 cup 2
• Parsnip - low FODMAP in small portions 2
• Seaweed/Kelp - low FODMAP 4
• Water chestnuts - low FODMAP 3

Low FODMAP Herbs and Spices (20 items)

• Curry leaves - classified as low FODMAP and can be used freely 1
• Coriander/Cilantro leaves - low FODMAP 2, 3
• Turmeric (haldi) - low FODMAP 3
• Cumin (jeera) - low FODMAP 2, 3
• Coriander seeds (dhania) - low FODMAP 3
• Mustard seeds (sarson) - low FODMAP 3
• Fenugreek seeds (methi) - low FODMAP in typical spice amounts 3
• Cardamom (elaichi) - low FODMAP 5, 3
• Cinnamon (dalchini) - low FODMAP 5, 3
• Cloves (laung) - low FODMAP 5, 3
• Black pepper (kali mirch) - low FODMAP 2
• Bay leaves (tej patta) - low FODMAP 3
• Fennel seeds (saunf) - low FODMAP in small amounts 3
• Asafoetida/Hing - low FODMAP in pinch amounts used for cooking 3
• Star anise - low FODMAP 3
• Saffron (kesar) - low FODMAP 3
• Nutmeg (jaiphal) - low FODMAP 2
• Mace (javitri) - low FODMAP 2
• Carom seeds (ajwain) - low FODMAP in typical amounts 3
• Mint (pudina) - low FODMAP 2

Low FODMAP Proteins (15 items)

• Chicken - contains no FODMAPs 2
• Fish - contains no FODMAPs 2
• Eggs - contains no FODMAPs 2
• Paneer (if lactose-free or firm aged) - low FODMAP 2, 5
• Tofu (firm) - low FODMAP 2, 4
• Tempeh - low FODMAP at 0.26 g per serve 4
• Prawns/Shrimp - contains no FODMAPs 2
• Lamb - contains no FODMAPs 2
• Pork - contains no FODMAPs 2
• Turkey - contains no FODMAPs 2
• Canned tuna - contains no FODMAPs 2
• Sardines - contains no FODMAPs 2
• Quail - contains no FODMAPs 2
• Duck - contains no FODMAPs 2
• Mutton - contains no FODMAPs 2

Low FODMAP Dairy Alternatives and Fats (10 items)

• Lactose-free milk - suitable for chai and cooking 1, 5
• Almond milk (small portions) - low FODMAP alternative 5
• Coconut milk (canned) - low FODMAP at 0.24 g per serve 4
• Ghee (clarified butter) - contains no lactose, low FODMAP 2
• Butter - low FODMAP 2
• Olive oil - contains no FODMAPs 2
• Coconut oil - contains no FODMAPs 2
• Mustard oil - contains no FODMAPs 3
• Sesame oil - contains no FODMAPs 3
• Rice bran oil - contains no FODMAPs 3

Low FODMAP Fruits (10 items)

• Banana (unripe) - low FODMAP 2
• Papaya - low FODMAP 2, 3
• Orange - low FODMAP 2
• Grapes - low FODMAP 2
• Strawberries - low FODMAP 2
• Blueberries - low FODMAP 2
• Kiwi - low FODMAP 2
• Pineapple - low FODMAP 2
• Cantaloupe - low FODMAP 2
• Dragon fruit - low FODMAP 3

Low FODMAP Beverages and Condiments (5 items)

• Black tea (for chai, use with lactose-free milk) - contains no significant FODMAPs 5
• Coffee (limit caffeine) - low FODMAP 5
• Soy sauce (gluten-free) - low FODMAP 3
• Vinegar - low FODMAP 2
• Lemon juice - low FODMAP 2

Critical Foods to AVOID in Indian Cooking

You must strictly eliminate these high FODMAP ingredients during the restriction phase: 1, 2, 3

• Onions and garlic - contain fructans, major high FODMAP sources frequently used in Asian dishes 2, 3
• Wheat products (roti, naan, paratha, regular pasta) - contain fructans 2, 3
• Regular dairy milk - high FODMAP due to lactose content 2, 5
• Legumes/pulses (chickpeas, lentils, kidney beans) - contain galacto-oligosaccharides 2, 3
• Cauliflower - high FODMAP 2
• Mushrooms - contain mannitol 2
• Cashews - high FODMAP 2

Implementation Strategy

Follow the three-phase approach: 1, 6

1. Restriction phase (4-6 weeks): Use only the low FODMAP ingredients listed above, avoiding all high FODMAP foods 1, 6
2. Reintroduction phase (6-10 weeks): Systematically challenge with foods containing single FODMAPs in increasing quantities over 3 days while monitoring symptoms 1
3. Personalization phase: Continue only the restrictions necessary to control your symptoms 1, 6

Important caveats: The low FODMAP diet should be implemented under supervision of a registered dietitian with gastrointestinal expertise, as strict long-term restriction may negatively impact the intestinal microbiome and should not be continued indefinitely 1, 6. This dietary approach is second-line therapy after traditional dietary advice has failed 1, 5.