HeyReader,

March is National Nutrition Month, and this year’s theme is how food connects us! No matter

where you are in the world, food is deeply tied to culture, family, and health. But if you have IBS,

navigating different cuisines can be tricky. That’s why we’re highlighting gut friendly options from

global cultures that are naturally low FODMAP and delicious!

Indian Cuisine

Indian food is packed with flavor, but many dishes use garlic, onion, and legumes, which can be

tough on digestion. Instead, opt for:

• Tandoori Chicken (grilled, no heavy sauces)
• Plain Basmati Rice (low FODMAP grain)
• Dosas made with rice & lentil batter (limit portion for low FODMAP)

Thai Cuisine

Thai food often includes spicy sauces and garlic, but here’s how to enjoy it:

• Pad Thai (no garlic, use tamari instead of soy sauce)
• Tom Yum Soup (order without onion & garlic)
• Mango Sticky Rice (naturally gut friendly!)

Chinese Cuisine

Chinese food can be high in soy, garlic, and wheat, but some dishes work well:

• Steamed Rice with Ginger Chicken
• Stir Fried Veggies with Tofu (ask for no garlic or onion)
• Egg Drop Soup (check for added thickeners like wheat starch)

Mediterranean Cuisine

Mediterranean food is one of the best choices for gut health! Try:

• Grilled Fish with Lemon & Herbs
• Greek Salad (without onion, swap feta for lactose free cheese)
• Hummus (in small portions, as chickpeas can be moderate in FODMAPs)

Mexican Cuisine

Mexican food is flavorful but can be heavy on beans, onions, and dairy. Try:

• Corn Tortillas (vs. flour tortillas with wheat)
• Grilled Chicken or Fish Tacos (no heavy sauces)
• Guacamole (in moderation, as avocado can be highFODMAP in large amounts)

Celebrate Food & Nutrition!

This month, take time to explore new cuisines while keeping your gut happy. Whether you're

dining out or cooking at home, knowing what works for your body allows you to enjoy meals

without stress.

In good health,

Cari