Diwali is the "Festival Of Lights" celebrated across the world by many. The festival signifies new beginnings and symbolises the triumph of light over dark, with families coming together for feasts, sharing sweets and meals, and spending time with relatives.
But for those managing irritable bowel syndrome (IBS), coeliac disease, or other digestive conditions like IBD, the festivities can bring unwelcome flare-ups. With some mindful planning, you can enjoy the season’s delights without discomfort.
Know Your Triggers
Traditional Diwali treats often include fried snacks, dairy-based sweets, and lentils or pulses, all common triggers for IBS. Keeping track of foods that typically upset your gut is key:
- Fried snacks: Samosas, pakoras, and deep-fried sweets can be high in fat, which may trigger IBS symptoms.
- Dairy-rich mithai: Milk-based sweets like barfi or peda may cause discomfort, especially if you are lactose intolerant.
- Gassy lentils: Chana dal, rajma, and other legumes can lead to bloating and gas.
Portion Control is Key
Now we don't want to be a complete "fun-sponge" this Diwali! It IS a celebration after all! So, enjoying a small portion of your favourite treats is ok - just be careful not to overload your digestive system with all the delicious morsels on offer. Try to:
- Eat slowly and savour each bite.
- Space out snacks throughout the day instead of having everything at once.
- Pair indulgent foods with low-FODMAP options like cucumber, carrot sticks, or rice crackers.
Why Not Try Some IBS-Friendly Alternatives
You do not need to miss out on traditional flavours. Simple swaps can make a big difference:
- Use lactose-free milk or plant-based alternatives in sweets.
- Replace high-FODMAP lentils with mung beans or lentils in small portions.
- Opt for baked snacks instead of deep-fried varieties.
Avoid Fireworks in Your Gut
Late nights, indulgent feats and busy social calendars can all spark symptoms if you're not careful, so here are a few more things you can do this Diwali to keep the explosions in the sky...and not in your gut:
- Stay hydrated: Water helps digestion and reduces bloating. Avoid excessive fizzy drinks if they upset your gut.
- Balance indulgence with recovery: Include gut-friendly meals like rice, lean proteins, and vegetables during the day to prepare for festive treats.
- Support your gut: Taking Ferrocalm daily can help soothe your digestive system and manage IBS flare-ups during stressful or indulgent periods.
Smart Swaps This Diwali
You can enjoy mithai without the discomfort by using lighter, gut-friendly ingredients:
- Barfi with lactose-free milk and minimal sugar Baked samosas with low-FODMAP vegetables.
- Rice pudding made with plant-based milk and a touch of cinnamon.
Coconut Oat Ladoo (Low FODMAP)
These small round sweet balls are so popular at Diwali and absolutely delicious! However, they are made from flour (often chickpea/gram flour or semolina), ghee, and sugar and sometimes flavoured with cardamom, nuts, or raisins. Ghee, refeind sugars and high FODMAP flour are all a big no-no for those with IBS.
So we have come up with a gut-friendly Ladoo - meaning you can treat yourself this Diwali!
Ingredients:
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1 cup rolled oats
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½ cup shredded unsweetened coconut
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2 tbsp maple syrup
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1 tbsp peanut butter (smooth, no added sugar)
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Pinch of cardamom
Method:
Blend, roll into balls, and chill. Easy, festive, and gentle on your gut.
Happy Diwali!
With portion control, smart swaps, and gut support like Ferrocalm, you can enjoy the sights, sounds, and flavours of Diwali without compromise. Start incorporating these tips today and make this festive season both joyful and comfortable.
