Indian diet plan for elimination diet

Written byListonic team

Updated on Nov 1, 2024

Navigating an elimination diet? Simplify it with Indian cuisine by incorporating naturally allergen-free ingredients. Think mung dal, rice-based dishes, and plenty of turmeric-spiced vegetables.

Diet plan grocery list

Rice

Lentils

Chickpeas

Quinoa

Millet

Buckwheat

Oats

Wheat flour

Almonds

Walnuts

Cashews

Pistachios

Pumpkin seeds

Sunflower seeds

Chia seeds

Flaxseeds

Spinach

Kale

Broccoli

Carrots

Bell peppers

Tomatoes

Cucumbers

Apples

Bananas

Oranges

Berries

Chicken breast

Turkey breast

Salmon

Tofu

Yogurt

Cottage cheese

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Diet plan overview

An Indian diet plan for elimination diet is designed to identify food intolerances or allergies through a systematic approach. Initially, the plan removes common allergens and irritants like dairy, soy, nuts, and wheat from your meals. Over a few weeks, you'll reintroduce these foods one at a time to monitor how your body reacts.

With a focus on whole, minimally processed foods, this diet often incorporates a variety of rice dishes, lentils, and vegetables, making it nutrient-rich yet gentle on the stomach. The simplicity of the meals helps in keeping track of reactions and maintaining nutritional balance.

Indian diet plan for elimination diet exemplary product

Foods to eat

Root Vegetables: Sweet potatoes, carrots, and beets that are less likely to cause allergic reactions.
Rice and Rice Products: White rice, rice cakes, and rice pasta as they are gluten-free and easy to digest.
Fresh Fruits: Apples, pears, and bananas; avoid citrus fruits as they might trigger allergies in some people.
Lean Meats: Skinless poultry and fish that are simply cooked without complex seasonings.
Herbal Teas: Chamomile or mint tea which are soothing and less likely to cause discomfort.

✅ Tip

Try an elimination approach by slowly introducing common allergens like dairy and wheat to identify sensitivities, using traditional Indian cooking methods to keep meals exciting.

Foods not to eat

Spicy Foods: Avoid chilies and hot spices as they can irritate the digestive system.
Dairy Products: Milk, cheese, and yogurt should be avoided initially.
Gluten-Containing Grains: Wheat, barley, and rye are common allergens and are not recommended.
Nuts and Seeds: Common allergens like peanuts and almonds should be excluded at the start.
Processed Foods: Stay away from canned foods and ready meals that may contain hidden allergens.

Main benefits

Discovering your food sensitivities has never been easier! The Indian diet plan for elimination diet gently guides you through identifying foods that may cause discomfort or allergic reactions. By systematically removing and reintroducing specific foods, this plan can significantly enhance your digestive health and overall well-being. It's a proactive approach that might just lead to better energy levels and a happier gut.

Indian diet plan for elimination diet graph

📊 Nearly three-quarters of Americans are cutting back on sugar (Source)

How to budget on this diet plan

Navigating an elimination diet while on a budget is possible with a bit of planning. Focus on whole foods like fruits, vegetables, lean proteins, and gluten-free grains, which tend to be more affordable than processed alternatives. Buy frozen fruits and vegetables when fresh options are expensive or out of season—they're just as nutritious and often cheaper. Experiment with different affordable protein sources like beans, lentils, and eggs to keep your meals varied and satisfying. And don't forget to utilize herbs and spices to add flavor to your dishes without spending extra on sauces and seasonings.

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Meal plan suggestion

Day 1

Breakfast:Oatmeal with Almonds, Walnuts, and Berries
Lunch:Quinoa Salad with Spinach, Kale, Bell Peppers, and Cucumbers
Dinner:Grilled Chicken Breast with Broccoli and Carrots
Snack:Apple with Pumpkin Seeds

Day 2

Breakfast:Smoothie with Bananas, Oranges, and Chia Seeds
Lunch:Lentil Soup with Tomatoes and Spinach
Dinner:Baked Salmon with Millet and Kale
Snack:Yogurt with Sunflower Seeds

Day 3

Breakfast:Buckwheat Porridge with Cashews and Berries
Lunch:Chickpea Salad with Tomatoes, Cucumbers, and Bell Peppers
Dinner:Turkey Breast with Quinoa and Broccoli
Snack:Orange with Flaxseeds

Day 4

Breakfast:Millet Porridge with Almonds and Bananas
Lunch:Tofu Stir-Fry with Kale, Bell Peppers, and Carrots
Dinner:Chicken Breast with Buckwheat and Spinach
Snack:Cottage Cheese with Walnuts

Day 5

Breakfast:Quinoa with Yogurt, Berries, and Chia Seeds
Lunch:Spinach and Kale Salad with Almonds, Tomatoes, and Cucumbers
Dinner:Salmon with Rice and Broccoli
Snack:Banana with Pumpkin Seeds

Day 6

Breakfast:Oatmeal with Cashews and Apples
Lunch:Chickpea and Tomato Soup with Kale
Dinner:Turkey Breast with Millet and Bell Peppers
Snack:Yogurt with Sunflower Seeds

Day 7

Breakfast:Buckwheat Porridge with Pistachios and Oranges
Lunch:Tofu Salad with Spinach, Tomatoes, and Cucumbers
Dinner:Chicken Breast with Quinoa and Carrots
Snack:Cottage Cheese with Flaxseeds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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