5-Ingredient IBS-Friendly Indian Dinner Under ₹100 (Fast, Healthy & Delicious)
When your gut feels like a ticking time bomb, the last thing you want is a complicated, heavy dinner that leaves you bloated and regretful. I’ve been there. That moment when everyone’s enjoying a buttery paneer masala with naan—and you’re wondering if your stomach will revolt at the third bite.
This is exactly why I created this 5-ingredient IBS-friendly Indian dinner recipe.
Simple. Affordable. Gut-soothing.
Under ₹100. And honestly? It tastes like comfort in a bowl.
This dish saved me during flare-ups and even now, it’s my go-to when I need a meal that won’t mess with my gut. It’s warming, filling, protein-rich, and digestion-friendly.
5 Ingredient IBS-friendly Indian Dinner
Ingredients for IBS-Friendly Indian Dinner
Only 5
Here’s what you need to make this fast, IBS-safe dinner:
Moong dal (yellow split lentils) – ½ cup
Lauki (bottle gourd) – 1 cup, peeled & cubed
Fresh ginger – 1 tsp, grated
Cumin seeds – ½ tsp
Cold-pressed mustard oil or ghee – 1 tsp
✨ Optional: Pink salt or rock salt, fresh coriander for garnish, hing (asafoetida – use if tolerated)
How to Make This IBS-Friendly Indian Dinner (Step-by-Step)
This dish is cooked like a light khichdi-meets-soup and takes only 15–20 minutes.
Step 1: Wash & soak moong dal
– Rinse ½ cup moong dal thoroughly. Soak for 30 mins to reduce cooking time and improve digestion.
Step 2: Cook dal & lauki together
– Add soaked dal, 1 cup lauki, 1.5–2 cups water, and grated ginger to a pressure cooker.
– Add salt and turmeric if tolerated.
– Pressure cook for 2–3 whistles.
Step 3: Make a gentle tadka
– In a small pan, heat mustard oil or ghee.
– Add cumin seeds. Let them splutter.
– (Optional: add a pinch of hing if you’re used to it.)
Step 4: Combine & simmer
– Add the tadka to the dal-lauki mixture.
– Simmer for 2–3 minutes until flavors blend.
Step 5: Serve hot
– Pour into a bowl, garnish with coriander if you like, and eat it warm like a soup or with a small portion of red rice or gluten-free roti.
Let’s break down why this is a go-to IBS-friendly Indian dinner:-
Moong dal: Low-FODMAP, easy to digest, packed with plant protein and fiber. Soaking makes it even gentler.
Lauki (bottle gourd): Cooling, light on the stomach, reduces acidity and bloating. An Ayurvedic favorite for digestive issues.
Ginger: Natural anti-inflammatory, helps with nausea and stomach cramps.
Cumin: Supports bile production, eases gas and bloating.
Mustard oil/ghee: Gut-soothing fats that help absorb fat-soluble nutrients without triggering inflammation.
Ayurvedic Insight: Why Lauki and Moong Work Together
In Ayurveda, both lauki and moong are tridoshic—meaning they balance all three doshas.
Especially for Pitta and Vata aggravation (which is common in IBS), this combo cools, grounds, and detoxifies.
Adding ginger and cumin helps strengthen agni (digestive fire) without overheating the system.
Cost Breakdown – Under ₹100!
| Ingredient | Quantity Used | Approx Cost (INR) |
|---|---|---|
| Moong Dal | ½ cup | ₹20 |
| Lauki | 1 cup | ₹10 |
| Ginger | 1 tsp | ₹2 |
| Cumin Seeds | ½ tsp | ₹1 |
| Ghee/Oil | 1 tsp | ₹5 |
Total Cost: ₹38 – ₹50 max per serving
Even if you add a gluten-free roti or red rice, it stays under ₹100.
Variations You Can Try
Add grated carrot or beetroot for color and fiber.
Use turmeric and curry leaves in tadka if tolerated.
Add cooked oats to make it a thicker porridge-style meal.
Storage & Meal Prep Tips
You can make this in bulk and refrigerate for 2 days.
Reheat gently with a splash of water.
It also freezes well for up to 1 week.
Great for days you’re flaring or too tired to cook
Personal Note
There were nights I just couldn’t eat what my family was having. My body couldn’t take it. But I didn’t want to feel left out either. That’s when this recipe became my anchor.
It didn’t just fill my stomach. It made me feel safe.
Dinner doesn’t have to be dramatic or drenched in spices to be healing. This one is subtle, but powerful. And it never fails me.
IBS-Friendly Indian Dinner – FAQs
1. What Indian food is best for IBS at night?
Light, cooked meals like moong dal with vegetables, soft rice, or gluten-free roti with boiled sabzi are ideal. Avoid raw salads, fried items, and spicy gravies.
2. Is lauki good for IBS?
Yes! Bottle gourd (lauki) is highly recommended in Ayurveda and nutrition for IBS due to its high water content and gentle fiber.
3. Can I eat ghee at night if I have IBS?
Yes, in moderation. Ghee supports digestion, reduces inflammation, and soothes the colon. Stick to 1 tsp unless advised otherwise.
4. Is moong dal hard to digest for IBS?
Moong dal is the most digestible dal, especially when soaked and cooked well. It’s low in FODMAPs and a great protein source for IBS patients.
5. What are the best spices for digestion in Indian cooking?
Cumin, ginger, fennel, coriander seeds, and ajwain are excellent for digestion. Avoid garam masala or chili-heavy spice blends during flare-ups.
6. Is there a more detailed version of this recipe?
Yes, I have a full lauki dal recipe that uses the same gut-friendly ingredients with slight variations.
Try this :-Gluten-free blondies
