What Can I Eat for IBS? Try This Gut-Friendly South Indian Avarekalu Chutney
What Can I Eat for IBS? A Gentle South Indian Avarekalu Chutney
what can i eat for ibs ? A Gentle South Indian Chutney. Struggling with IBS and unsure what to eat? This n avarekalu chutney is the best .I Freuently make this and eat with Idli or rice and ghee and with simple egg omelet or a fish fry . Pure Bilss .
After this meal i don’t remember that I have IBS . But donot over eat ,that is a very bad thing for IBS , you will get instant bloating , pain . So whatever eat make sure you eat in portions or in small quantity . Let’s talk about this Avarekalu Chatney or hyacinth beans .
Avarekalu Chutney or Hyacinth Beans are A Fiber-Rich, IBS-Conscious South Indian Delight
What can i eat for IBS ?This is the min concern for IBS people. Also very much concern for me , I am a Bengali and a foodie but after my diagnosis I started looking for food from other states and experiment about them .And I think I discover this and make it very simple way . When it comes to healing recipes, sometimes the most comforting dishes are the ones that reflect tradition and seasonality.
This Avarekalu Chutney is one such preparation—a flavorful blend of steamed hyacinth beans (avarekalu), small onions or Shallots, fresh coconut, and gentle spices. Rooted in South Indian culinary wisdom, this chutney is delicious, easy on the gut, and perfect for those managing IBS.
A carefully sautéed spice base, and the option to hand-grind for a lighter texture, this chutney delivers big on flavor while staying kind to your digestive system.
Ingredients
- 100g fresh avarekalu (hyacinth beans), steamed for 10 minutes
- 1 tbsp urad dal
- 1 tbsp Bengal gram (chana dal)
- 4 green chillies (adjust to tolerance)
- ½ cup shallots (small onions), peeled and chopped
- A small piece of tamarind
- A few fresh coriander roots (washed and trimmed)
- ½ cup grated coconut
- Salt to taste
- A handful of coriander leaves
- 1–2 tsp cold-pressed sesame or coconut oil
How to Prepare Avarekalu Chutney – Step by Step
Step 1: Steam 100 grams of fresh avarekalu for about 10 minutes until soft but not mushy. Set aside to cool.
Step 2: Heat oil in a pan. Add urad dal and Bengal gram. Sauté until golden brown.
Step 3: Add green chillies and shallots to the pan. Sauté well until shallots are translucent and soft.
Step 4: Add steamed avarekalu, a small piece of tamarind, and fresh coriander roots. Sauté for another 2–3 minutes. Remove from heat and allow to cool slightly.
Step 5: Add this sautéed mixture to a mortar-pestle or grinder, along with grated coconut, salt, and fresh coriander leaves.
Step 6: Hand grind the chutney without adding water for best texture. If using a blender, use very little water to avoid a sticky consistency.
This Chutney Is Great for IBS Management-And a Solution For What can I eat for IBS ?
- Avarekalu is rich in soluble fiber and plant-based protein, which helps regulate bowel movements.
- Urad dal and Bengal gram, when sautéed well, are easier to digest and add nuttiness without heaviness.
- Shallots are milder than regular onions, making them more tolerable for sensitive stomachs.
- Tamarind adds a mild tang and supports bile production, aiding digestion.
- Coriander roots and leaves help cool the digestive system and reduce inflammation.
- Coconut, when ground raw, provides healthy fats and a soothing texture.
How to Serve Avarekalu Chutney
- As a side with idli, dosa, or steamed rice.
- Spread on rotis or flatbreads for a fiber-boosted lunch.
- Use as a filling in wraps with sautéed vegetables.
• Serve with millets or broken rice porridge for a soothing meal
Make It Your Own – Gentle Tweaks for IBS
- Reduce green chillies for a less spicy version.
- Add a few curry leaves while sautéing for extra flavor.
- Use dry coconut if fresh isn’t available, but soak it in warm water first.
- Skip shallots for a fully low-FODMAP version, or replace with a small amount of ginger.
Storing Your Chutney
Store the chutney in a glass container in the refrigerator for up to 2 days. Since it contains steamed beans and fresh coconut, consume it quickly to retain freshness and flavor. Avoid adding water if storing for longer durations.
In the subject of What I can Eat for IBS ? This recipe is a celebration of Seasonal Wisdom
Avarekalu is a much-loved seasonal bean in Karnataka and Tamil Nadu, celebrated during winter and often featured in traditional dishes. Turning it into a chutney is both innovative and practical—bringing together the best of nutrition, flavor, and digestive care. Using mortar and pestle to grind the chutney connects you to a slower, more mindful way of preparing food, enhancing both taste and intention.
Conclusion of What I can eat For IBS ?
This Avarekalu Chutney is not just a dip or side—it’s a healing blend of legumes, spices, and seasonal vegetables that supports your gut and satisfies your taste buds. Whether you’re managing IBS or simply want to eat cleaner, this recipe offers a grounding, protein-rich way to stay nourished.
Try this at home and tag @caloriematterss with your version. Let your chutney tell the story of healing, tradition, and thoughtful eating.
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Frequently Asked Questions About IBS & This Recipe
What can I eat for IBS when my stomach feels sensitive?
During IBS flare-ups, it’s best to eat foods that are gently cooked, fiber-balanced, and low in irritants. Soft legumes, mild spices, coconut, and steamed vegetables are usually better tolerated than raw or heavily spiced foods. This Avarekalu chutney is designed to be light on the gut while still nourishing.
Is avarekalu (hyacinth beans) safe for IBS?
Avarekalu can be IBS-friendly when properly cooked. Steaming the beans softens their fiber, making them easier to digest. Portion size matters—small servings work best, especially for those sensitive to legumes.
Can people with IBS eat coconut?
Yes, coconut is generally well tolerated in IBS when consumed in moderate amounts. Fresh grated coconut provides healthy fats that can soothe digestion, especially when not combined with heavy spices or excess chilies.
Is this chutney suitable during an IBS flare-up?
This chutney can be suitable during mild IBS flare-ups if prepared gently. Reducing green chilies, skipping shallots, and eating a small portion with plain rice or idli can make it easier on the digestive system.
Can I make this recipe low-FODMAP?
Yes. To make this chutney more low-FODMAP friendly, skip shallots and replace them with a small amount of ginger or asafoetida (hing). Keep portions small and avoid adding extra spices.
