Indian Gut Calm
Fifteen days of Indian low-FODMAP menus for IBS, then a step-by-step way to test foods back.
Onion, garlic, wheat, milk and most dals sit at the heart of Indian cooking, and they are also its biggest FODMAP sources. Swap them for versions that still taste like home, steady your routine, then find out which foods are really your triggers.
$29one-time · 15-day PDF, yours to keep
The same menus as Gut Calm + Review ($89)
- Instant PDF download
- Pay with PayPal
- 30-day consultation credit
By Dt. Trishala Goswami, MSc Clinical Nutritionist and Diabetes Educator.Built on the British and US IBS guidelines and Monash University's FODMAP research.
- A doctor has diagnosed your IBS
- Bloating, wind, tummy pain or changed stools keep spoiling your days
- You've tried regular meals and less tea and coffee, and it isn't enough
- You want to know which foods are really your triggers
- You want Indian food, at home or abroad
- You're under 18, or you've had an eating disorder or are underweight
- You have Crohn's disease, colitis or coeliac disease
- You're pregnant or breastfeeding
- You have blood in your poo, weight loss you can't explain, or symptoms that wake you at night
These need a plan matched to your medication and reports. Book a consultation.
One change every five days, in the right order.
Days 1 to 5
Swap the big triggers
Cook without onion and garlic, using hing, ginger, spring onion greens and garlic-infused oil, and swap wheat, milk and most dals for their low-FODMAP versions.
Days 6 to 10
A calm routine
Three regular meals and a snack, about 8 glasses of fluid, no more than 3 cups of tea or coffee, and fruit kept to 3 portions a day.
Days 11 to 15
Review, then plan your tests
Keep eating low-FODMAP at work, eating out and travelling, then compare your day 15 scores with day 1 and decide what comes next.
A plan to download, print and keep.
15 days of menus
Three meals and a snack a day, with no onion or garlic, from the plans Dt. Trishala writes for her 1:1 clients.
Veg, egg and non-veg
Every meal has all three options.
Your Indian swaps
What to use instead of onion, garlic, wheat, milk and most dals, with portions.
12 recipes
Step-by-step, with the protein counted, plus a grocery list for each stage with notes for shopping abroad.
A daily check-in
Tick your habits and rate bloating and pain from 0 to 3, so day 15 tells you what to do next.
Test foods back
A reintroduction plan and log for after day 15, one FODMAP group at a time.
Look inside
A glimpse of a few pages. The full plan arrives when you buy.
Day 1, no onion, no garlic.
Vegetarian. Protein is shown for the recipe dishes; curd, rice and almonds add more. Egg and non-veg versions swap in eggs, chicken and fish.
Every day like this, for 15 days.
A 23-page PDF with the menus, recipes, grocery lists and a daily check-in. Instant download, yours to keep.
One-time · 30-day consultation credit
Dt. Trishala Goswami
MSc Clinical Nutritionist · Diabetes Educator · Certified Nutrigenomics Specialist
Gut Calm is the part of Trishala’s clinical approach that works without her in the room: the Indian low-FODMAP swaps, a calmer routine and the step-by-step reintroduction her clients with IBS follow. What it can’t do on its own is read your reports or adjust for your medication. That is what Gut Calm + Review and the 1:1 program add.
Built on the British and US IBS guidelines and Monash University's FODMAP research, with every claim checked against the source.
Start with the plan. Add Trishala when you need her.
With Trishala’s review
Gut Calm + Review
The same plan, checked against your own reports and gut tests by Trishala.
$89one-time
Starts with a consultation
- Everything in Gut Calm
- Trishala reviews your reports and gut tests and adjusts your plan
- A 20-minute video check-in with her halfway through
- WhatsApp questions answered within one working day, for 15 days
- Limited to 15 places a month
Self-guided
Gut Calm
Trishala’s 15-day plan as a PDF, followed on your own.
$29one-time
The same menus as Gut Calm + Review
- 15 days of Indian menus, veg, egg or non-veg
- Recipes with the protein counted, and a daily check-in
- Grocery lists with notes for shopping abroad
- A 23-page PDF to download and keep
- Not the right fit? What you paid goes toward a consultation
Secure checkout · instant PDF download
1:1 clinical program
With Trishala, 12 weeks
A plan written for you from scratch, and changed as your numbers change.
Priced after your consultation
- Built on your symptoms, reports and routine
- Guided reintroduction, food by food
- Fibre, calcium and variety kept up
- Weekly reviews and WhatsApp support
- Your widest comfortable diet by week 12
- Optional nutrigenomics (DNA-based) plan
Start with Gut Calm. Within 30 days, what you paid is adjusted against a consultation or the 1:1 program with Trishala.
Common questions
Is low-FODMAP for life?
No. The strict part is 15 days. If you felt clearly better, you then test foods back one group at a time over about 6 to 8 weeks, and keep everything you tolerate. Staying strict for months can lower fibre and calcium.
Will it fix my IBS?
We don't promise results. In trials, about half to 6 in 10 people with IBS feel better on a low-FODMAP diet, and guidelines rate the evidence as limited. The plan helps you find out whether FODMAPs are one of your triggers.
What if I'm not better by day 15?
If you're partly better, you may continue for up to 6 weeks in total. If you're no better at all, stop, and talk to your doctor or a dietitian, as something other than FODMAPs may be the trigger.
Do I have to give up dal?
Not all of it. Canned, rinsed lentils are low-FODMAP in a half-cup portion, and the menus use them. Dals with no laboratory FODMAP result, such as moong, toor, chana and urad, are left out, and you can test them during reintroduction.
Do I need a coeliac test first?
Guidelines advise one for people with IBS. The plan cuts down wheat, and the blood test only works while you're still eating gluten in more than one meal a day for at least 6 weeks, so ask your doctor before day 1.
What exactly do I get?
A 23-page PDF: 15 days of menus with veg, egg and non-veg at every meal, recipes with the protein counted, grocery lists, a daily check-in and the research in plain words. The download link arrives by email as soon as you pay. Print it or keep it on your phone.
Does it work in the US?
Everyday Indian food, at home or abroad. The grocery lists include notes for Indian grocers and supermarkets.
What's the difference between Gut Calm and Gut Calm + Review?
The menus are the same. With Gut Calm + Review, Trishala reads your reports and gut tests before you start, adjusts the plan to them, checks in with you halfway and answers your questions on WhatsApp for the 15 days. Because it involves her reading your reports, it starts with a consultation.
What if I need more help partway through?
Book a consultation at any point. Within 30 days of buying, what you paid is adjusted against the consultation or the 1:1 program.
Do I keep it?
Yes. The PDF is yours to keep, so you can repeat a stage or run the whole plan again.
Can I get a refund?
Because the plan is an instant download, there are no cash refunds once it’s delivered. If it isn’t the right fit, email us within 30 days and what you paid is adjusted against a consultation or program with Dt. Trishala. Charged twice, or the file won’t open? Email us and we’ll put it right.
Indian Gut Calm is nutrition education, not a substitute for medical care. Don’t change or stop any medication without your doctor.
15 days. Your kitchen.
$29one-time