Living with IBS doesn't mean giving up Indian food. With the right knowledge and a willing kitchen, you can enjoy authentic flavours while staying low-FODMAP. This guide covers everything from understanding FODMAPs in Indian cuisine to ordering strategies at restaurants.
Understanding FODMAPs in Indian Cuisine
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols) are short-chain carbohydrates that can trigger digestive symptoms. Indian cooking commonly uses high-FODMAP ingredients like onions, garlic, wheat (in naan), and certain legumes.
But here's the good news: Indian cuisine is incredibly adaptable. Many dishes are spice-based rather than onion-based, and a knowledgeable kitchen can make modifications.
High-FODMAP Ingredients to Watch For
🚩 High-FODMAP
- ✗ Raw onions and garlic (in most curry bases)
- ✗ Wheat flour (naan, chapati, samosas)
- ✗ Chickpeas and lentils (dhal, chana masala)
- ✗ Cream and milk (korma, butter chicken)
- ✗ Cashew nuts (used in some sauces)
✅ Low-FODMAP Safe
- ✓ Basmati rice (naturally low-FODMAP)
- ✓ Tandoori-cooked meats (yogurt marinade OK in small amounts)
- ✓ Ginger, turmeric, cumin, coriander
- ✓ Tomato-based sauces (without onion)
- ✓ Green beans, peppers, aubergine
15+ Low-FODMAP Dishes at Jaflong
- Tandoori Chicken: Clay-oven cooked, spice-rubbed — ask to skip onion garnish
- Chicken/Lamb Tikka: Yogurt-marinated (small amounts OK on low-FODMAP)
- Seekh Kebab: Spiced minced lamb — request without onion
- Plain Basmati Rice: Naturally gluten-free and low-FODMAP
- Pilau Rice: Fragrant with whole spices (cumin, cardamom) — low-FODMAP friendly
- Chicken/Lamb Jalfrezi (modified): Peppers and tomatoes — ask for no onion base
- Fish Tandoori: Light, protein-rich, naturally low-FODMAP
- Paneer Tikka (small portions): Lactose is low-FODMAP in small amounts
How to Order Low-FODMAP at Jaflong
- Call ahead: Ring 020 8332 1339 and mention your dietary needs
- Request modifications: "No onions, no garlic, use garlic-infused oil instead"
- Choose wisely: Stick to tandoori items + rice as your safest combination
- Skip the naan: Choose rice instead (wheat is high-FODMAP)
- Ask about ingredients: Our staff can explain exactly what's in each dish