Gut Health & IBS Dietitian in Islamabad
- M.Phil Community Health & Nutrition
- 14 years' clinical experience
- In-clinic E-11 + online
Reviewed by Sadaf Sajid, M.Phil, Consultant Dietitian · Last updated
Common gut problems we help with
- IBS: bloating, cramps, diarrhoea and/or constipation
- Acidity and reflux (GERD): heartburn after spicy or late meals
- Chronic constipation
- Food intolerances: lactose, and gluten (after coeliac disease has been tested for)
- IBD in remission (Crohn's, ulcerative colitis), alongside your gastroenterologist
The low-FODMAP approach, desi style
FODMAPs are fermentable carbohydrates that trigger symptoms in many people with IBS. The diet has 3 phases and is not meant to be permanent:
- Reduce (2–6 weeks): swap high-FODMAP foods (onion, garlic, rajma, large portions of wheat, milk, apples) for lower ones.
- Reintroduce: test one food group at a time to find your triggers.
- Personalise: keep everything you tolerate. Most people end up avoiding only a few foods.
| Common desi trigger | Gentler swap |
|---|---|
| Onion/garlic-heavy tarka | Garlic-infused oil, green part of spring onion, hing (asafoetida) |
| Rajma, lobia, chana | Smaller portions of tinned, rinsed chana, or masoor daal |
| Milk chai (lactose) | Lactose-free milk, or a small amount of milk |
| Large wheat portions | Rice, oats, or roti in smaller amounts |
Acidity and reflux tips
Eat dinner 3 hours before lying down, use smaller portions, reduce fried and very spicy food, limit late chai and fizzy drinks, and lose weight if your waistline is high.
When to see a doctor first
Weight loss without trying, blood in stool, night-time diarrhoea, anaemia or new symptoms after age 45 need a medical check before any diet change.
Frequently asked questions
What is the best diet for IBS?
The low-FODMAP diet has the strongest evidence for IBS symptoms. It works best when guided by a dietitian, because it is a short elimination followed by reintroduction, not a lifelong restriction.
Is dahi good for gut health?
For most people, yes. Dahi and lassi contain live cultures and are usually well tolerated even with mild lactose intolerance. Unsweetened is best.
Why do I feel bloated after every meal?
Common reasons are large or rushed meals, FODMAP-rich foods, constipation, fizzy drinks and stress. An assessment and food-symptom diary can pinpoint the cause.
Aksar Pooche Jane Wale Sawalat (Roman Urdu)
Pait mein gas aur bloating ka ilaj diet se kaise?
Chhote portion, aahista khana, piyaz aur lehsan ki miqdar kam karna aur doodh ki jagah dahi lena aksar faida deta hai. IBS mein low-FODMAP diet dietitian ki nigrani mein karein.
Tezabiyat (acidity) mein kya na khayen?
Raat ko der se khana, bohat masaledar aur tali hui cheezein, aur sone se pehle chai kam karein.
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Sources
This page is for general education and does not replace advice from your doctor. Nutrition therapy works alongside medical treatment; never stop or change medication without your doctor. Individual results vary.
Ready to start your healing journey?
In-clinic at E-11/3, Islamabad or online anywhere. Mon–Fri 4:00–7:00 pm.