These easy Indian breakfast recipes are IBS-safe, dairy-free, and perfect for gut healing. No bloating, just comfort.

If you have IBS, you know the struggle.
One wrong bite in the morning and your day is filled with:

• Gas

• Cramping

• Brain fog

• A deep desire to lie down and cancel everything

That’s why I created this IBS-friendly Indian breakfast list — recipes I eat myself that are easy on the stomach, full of real nourishment, and free from triggers like onion, garlic, heavy masalas, and fried oil.

Let’s make your mornings light, healing, and comforting — without missing out on taste.

10 IBS-friendly Indian breakfast

1. Moong Dal Chilla (Savory Lentil Pancake)

Ingredients:

• 1/2 cup yellow moong dal (soaked overnight or 4 hrs)

• 1 tsp cumin (jeera)

• 1/2 tsp ajwain

• Grated lauki or zucchini (optional)

• Rock salt, turmeric, ginger paste

• Ghee for cooking

Method:

Blend soaked dal with spices into a batter. Add grated veggies. Cook on a hot tawa with ghee until golden on both sides.

Digestive Value:

• Moong = easiest legume for IBS

• Ajwain + jeera = relieves gas

• Ghee = improves digestion & absorption

2. Soft Khichdi with Ghee (Rice + Moong Dal)

Ingredients:

• 1/4 cup rice

• 1/4 cup yellow moong dal

• 1/2 tsp cumin

• Grated bottle gourd or pumpkin

• Hing, rock salt, turmeric

• Ghee

Method:

Pressure cook all ingredients with extra water. Temper with cumin + ghee.

Digestive Value:

• Soothing, warm, perfect for gut lining repair

• High satiety, low irritation

• Cooked veggies make it easy on intestines

3. Ragi Porridge (Sweet or Savory)

Ingredients:

• 2 tbsp ragi flour

• 1 cup water or coconut milk

• For sweet: jaggery + cardamom

• For savory: ajwain + rock salt + curry leaves

Method:

Mix ragi flour in cold liquid, then cook on medium flame till thick. Add flavoring.

Digestive Value:

• High fiber, iron-rich

• Helps regulate bowel movement

• Cooling and grounding for IBS + hormonal belly

4. Rice Dosa + Mint Coconut Chutney

Ingredients:

• 1 cup rice + 1/4 cup poha (soaked + blended)

• 1 tsp cumin + fenugreek seeds

• Ghee for cooking

• Mint + coconut + ginger chutney (no onion)

Method:

Grind soaked rice-poha to batter, ferment if tolerated. Make dosa on hot tawa. Serve with mint chutney.

Digestive Value:

• Low FODMAP, gluten-free

• Mint + ginger = anti-bloat

• No heavy lentils = gentler option

5. Rice Poha with Ginger & Carrot

Ingredients:

• 1 cup thick poha (rinsed)

• Grated carrot

• Mustard seeds, curry leaves

• Hing, ginger, turmeric

• Rock salt + lemon

Method:

Tempering in ghee, sauté veggies, mix poha and steam for 2–3 minutes.

Digestive Value:

• Quick-digesting carb

• Ginger + hing reduce gas

• Ideal for sensitive stomach days

6. Raw Banana Tikki or Cutlet

Ingredients:

• 1 raw banana (boiled + mashed)

• Rice flour for binding

• Jeera, ginger, rock salt

• Grated lauki optional

• Ghee or coconut oil

Method:

Mix all and shape into cutlets. Pan-fry gently until golden.

Digestive Value:

• Resistant starch = prebiotic

• Fights IBS-D and diarrhea episodes

• Soothing + grounding for Vata gut types

7. Chikoo Smoothie with Flax & Coconut

Ingredients:

• 1 ripe chikoo

• 1 tbsp flaxseed powder

• 1/2 cup coconut milk

• Pinch cinnamon + cardamom

Method:

Blend all until smooth. Drink slowly.

Digestive Value:

• Chikoo = fiber-rich & gentle

• Flax = anti-constipation

• Cinnamon = blood sugar + gut balance

8. Boiled Eggs with Curd Rice (Lactose-Free Curd)

Ingredients:

• 1–2 soft-boiled eggs

• 1/2 cup cooked rice + 1/4 cup curd (plant-based or homemade)

• Curry leaves, cumin, mustard seeds

Method:

Mix curd rice with tempered spices. Add eggs on the side.

Digestive Value:

• Protein + probiotic combo

• Great for low appetite mornings

• Helps soothe bloating from heavy dinners

9. Sabudana Khichdi with Cumin & Peanuts

Ingredients:

• 1 cup soaked sabudana

• 1 tbsp peanuts (roasted)

• Cumin, curry leaves, ginger

• Rock salt + lemon

Method:

Cook sabudana with tempering and peanuts until transparent.

Digestive Value:

• Gentle on IBS flares

• Fat + carb combo = satiety without heaviness

• No masala = no acid triggers

10. High Fiber Lentil Bread (Dal Buns or Chilla Rolls)

Use as a bread or roll base. Fill with mint chutney or banana.

Digestive Value:

• Gluten-free, protein-rich

• Packed with psyllium + prebiotic fiber

• Doesn’t cause bloat like wheat toast

With these IBS-friendly Indian breakfast ,You may also like –Sweet potato & sweetcorn pancakes

F&Q of IBS-friendly Indian breakfast