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
📷 Gut health & IBS diet – The Healing Wheel, E-11 IslamabadUpload a real photo as /assets/img/gut-health-ibs-diet.webpCommon 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.
- 1Reduce2–6 weeks of lower-FODMAP swaps
- 2Reintroducetest one food group at a time
- 3Personaliseeat everything you tolerate
- Rice, oats, potato
- Eggs, chicken, fish
- Lactose-free milk, dahi
- Carrot, lauki, tori
- Wheat roti (portion)
- Masoor daal
- Chai with milk
- Banana (ripe)
- Onion, garlic tarka
- Rajma, lobia, large chana
- Apples, mango, watermelon
- Fizzy drinks, very spicy fried food
Your first gut consultation
- Symptom history: type, timing, triggers, bowel pattern (Bristol stool chart)
- Red-flag screen (weight loss, blood, anaemia, age over 45 with new symptoms)
- A 7-day food and symptom diary review
- Fibre, fluid and meal-timing check
- A phased plan, usually starting with simple fixes before any elimination
📷 Gut-friendly foods: dahi, oats, cooked vegetables and riceUpload a real photo as /assets/img/gut-health-foods.webpConstipation: the desi fix list
- Fibre gradually: chakki atta, oats, isabgol (start with 1 tsp), fruit with skin, sabzi
- Water: 8–10 glasses; more in summer
- Movement: a 15-minute walk after meals
- Routine: a regular toilet time after breakfast
- Check medicines: iron tablets and some painkillers can constipate
Acidity / GERD plan
| Do | Avoid |
|---|---|
| Smaller meals, dinner 3 h before bed | Lying down after eating |
| Raise the head of the bed | Very spicy, oily, fried food at night |
| Chew slowly | Late chai and coffee, fizzy drinks |
| Lose belly weight | Tight belts after meals |
Want a plan made for you? Book an appointment with Sadaf Sajid, in clinic at E-11/3 or online.
Book Appointment WhatsAppGut health and the body clock
Your gut has its own clock. Irregular, late meals worsen bloating and reflux for many people. The SWIPE programme often helps gut patients sleep and digest better.
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.
Related services
SWIPE circadian nutrition
Sadaf's signature programme: eat in sync with your body clock for sugar, hormones and sleep.
Yoga & lifestyle medicine
Nutrition plus movement, sleep, stress and yoga for chronic conditions.
Weight gain diet plan
Healthy weight and muscle gain for underweight adults, teens and post-illness recovery.
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.