Indian foods that do not cause gas categorized for easy reference:

1. Fruits (Non-Gassy)

 Banana (preferably ripe)

 Papaya
 Mango
 Muskmelon
 Watermelon
 Sapota (Chikoo)
 Pineapple
 Sweet lime (Mosambi)
 Oranges
 Guava (ripe, without seeds)

Avoid: Pomegranate, berries, and overly fibrous or unripe fruits.

2. Vegetables (Non-Gassy & Easy to Digest)

 Bottle gourd (Lauki)

 Ridge gourd (Turai)
 Snake gourd (Padwal)
 Pumpkin (Kaddu)
 Ash gourd (Petha)
 Carrot
 Beetroot
 Spinach (blanched, in moderation)
 Fenugreek leaves (Methi, in moderation)
 Drumstick (Sahjan)
 Zucchini
 Sweet potato (small quantities)
 Tomatoes (without seeds if sensitive)
 Brinjal (small, tender ones)
 Cucumber
 Radish (only in moderation, as excess can cause gas)

Avoid: Cabbage, cauliflower, broccoli, onions, garlic, turnip, and overly fibrous leafy greens.

3. Grains (Non-Gassy & Easy to Digest)

 Barnyard millet (Samak)

 Foxtail millet (Kangni)
 Little millet (Kutki)
 Sorghum (Jowar, in moderation)
  Amaranth (Rajgira)
 Buckwheat (Kuttu)
 Oats (Gluten-free, well-cooked)

Avoid: Wheat, rice, bajra (pearl millet), and ragi (finger millet) as they can cause bloating for
some people.

4. Pulses & Legumes (Non-Gassy Options)

 Moong dal (yellow, split)

 Masoor dal (red lentils)
 Toor dal (pigeon peas, well-cooked)
 Urad dal (white, skinless, in small quantities)
 Green gram (whole moong, sprouted & lightly cooked)
 Horse gram (Kulthi, in moderation)

Avoid: Rajma (kidney beans), chana (chickpeas), lobia (black-eyed peas), urad dal (with
skin), and whole dals in large quantities.

5. Dairy & Other Foods (Non-Gassy & Beneficial for Digestion)

 Fresh curd (homemade)

 Buttermilk (Chaas, diluted & spiced)
 Paneer (in moderation)
 Ghee (in small quantities)
 Coconut water
 Tender coconut flesh
 Soaked almonds
 Soaked walnuts
 Flaxseeds (in moderation)
 Chia seeds (soaked, in moderation)

Avoid: Heavy cheeses, excessive milk, and processed dairy products.

Key Cooking Tips to Reduce Gas Formation:

 Use Hing (asafoetida): Add to dals and vegetables to improve digestion.

 Soak pulses & millets: Soaking overnight reduces gas-forming properties.
 Cook well: Avoid undercooked dals, grains, and vegetables.
 Avoid deep-frying: Opt for boiling, steaming, or stir-frying instead.
Removing any foods that may cause acidity while keeping it gas-free and easy to digest.

1. Fruits (Non-Gassy & Non-Acidic)

✅ Safe:

 Banana (ripe)
 Papaya
 Muskmelon
 Watermelon
 Sweet lime (Mosambi)
 Sapota (Chikoo)
 Pineapple (in moderation, not on an empty stomach)

❌ Remove (Acidic or Trigger Acidity):

 Mango
 Oranges
 Guava (slightly acidic)

2. Vegetables (Non-Gassy & Non-Acidic)

✅ Safe:

 Bottle gourd (Lauki)

 Ridge gourd (Turai)
 Snake gourd (Padwal)
 Pumpkin (Kaddu)
 Ash gourd (Petha)
 Carrot
 Beetroot
 Drumstick (Sahjan)
 Zucchini
 Sweet potato (small quantities)
 Brinjal (small, tender ones)
 Cucumber

❌ Remove (Acidic or May Trigger Acidity):

 Tomatoes (can be acidic)

 Radish (can trigger acidity in sensitive people)
 Fenugreek leaves (Methi, can be strong for acidity-prone individuals)
3. Grains (Non-Gassy & Non-Acidic)

✅ Safe:

 Barnyard millet (Samak)

 Foxtail millet (Kangni)
 Little millet (Kutki)
 Sorghum (Jowar, in moderation)
 Amaranth (Rajgira)
 Buckwheat (Kuttu)
 Oats (Gluten-free, well-cooked)

✅ Avoiding wheat and rice is already in line with an anti-acidity diet.

4. Pulses & Legumes (Non-Gassy & Non-Acidic)

✅ Safe:

 Moong dal (yellow, split)

 Masoor dal (red lentils)
 Toor dal (pigeon peas, well-cooked)

❌ Remove (Can Trigger Acidity in Some):

 Urad dal (even skinless can cause acidity)

 Horse gram (Kulthi, can be acidic)

5. Dairy & Other Foods (Non-Gassy & Non-Acidic)

✅ Safe:

 Fresh curd (homemade, not sour)

 Buttermilk (Chaas, diluted & spiced)
 Paneer (in moderation)
 Ghee (small quantities, helps in digestion)
 Coconut water
 Tender coconut flesh
 Soaked almonds
 Soaked walnuts
 Flaxseeds (in moderation)
 Chia seeds (soaked, in moderation)

❌ Remove (Can Cause Acidity in Some):

 Over-fermented dairy (like sour curd)

  Spicy buttermilk (too much spice can trigger acidity)

Final Notes & Tips:

✅ Stick to cooling foods like lauki, ash gourd, cucumber, and coconut water.
✅ Eat smaller meals to prevent acid buildup.
✅ Avoid spicy, fried, and overly fermented foods.
✅ Keep hydration high with water and buttermilk.

This refined list will help you avoid both gas and acidity while keeping digestion smooth.

Identifying alkaline foods from the non-gassy & non-acidic list.

Alkaline foods help balance stomach acidity, improve digestion, and reduce inflammation.
Here’s your alkaline foods list:

1. Alkaline Fruits 🍏

✅ Highly Alkaline:

 Ripe Banana
 Papaya
 Muskmelon
 Watermelon
 Sweet lime (Mosambi)
 Sapota (Chikoo)
 Tender coconut flesh

🥭 Mildly Alkaline (Eat in Moderation):

 Pineapple (not on an empty stomach)

2. Alkaline Vegetables 🥦

✅ Highly Alkaline:

 Bottle gourd (Lauki)

 Ridge gourd (Turai)
 Snake gourd (Padwal)
 Pumpkin (Kaddu)
 Ash gourd (Petha)
  Carrot
 Beetroot
 Zucchini
 Cucumber
 Drumstick (Sahjan)

🥬 Mildly Alkaline (Good in Moderation):

 Sweet potato (small quantities)

 Brinjal (small, tender ones)

3. Alkaline Grains & Millets 🌾

✅ Highly Alkaline:

 Amaranth (Rajgira)
 Buckwheat (Kuttu)
 Oats (Gluten-free, well-cooked)

🥗 Mildly Alkaline (Better for digestion):

 Barnyard millet (Samak)

 Foxtail millet (Kangni)
 Little millet (Kutki)
 Sorghum (Jowar, in moderation)

4. Alkaline Pulses & Legumes 🌱

✅ Highly Alkaline:

 Moong dal (yellow, split)

 Masoor dal (red lentils)
 Toor dal (pigeon peas, well-cooked)

5. Alkaline Dairy & Other Foods 🥛

✅ Highly Alkaline:

 Fresh curd (homemade, not sour)

 Buttermilk (Chaas, diluted & spiced)
 Paneer (in moderation)
 Ghee (small quantities, aids digestion)
 Coconut water
  Soaked almonds
 Soaked walnuts
 Flaxseeds (in moderation)
 Chia seeds (soaked, in moderation)

Key Takeaways:

✅ Highly Alkaline Foods:

 Most gourds (lauki, ash gourd, ridge gourd, etc.)

 Coconut water & tender coconut flesh
 Cucumber, beetroot, and carrots
 Rajgira, kuttu, and oats
 Moong dal & fresh curd

✅ Mildly Alkaline Foods:

 Some millets like barnyard, foxtail, and little millet

 Sweet potato, brinjal, and pineapple (in moderation)

🚫 Already Removed Acidic Foods: Tomatoes, radish, fenugreek leaves, urad dal, horse
gram, sour curd, and citrus fruits like oranges & guava.

This final alkaline, non-gassy, and non-acidic list will support better digestion, energy
levels, and long-term health.

Here's the table of millets along with their best seasons for consumption, acidity levels,
and gas-causing properties:
 Millet Name Best Season to Acidity Level Gas-Causing
Consume Property
Foxtail Millet Summer, Winter Mildly Low
(Kangni) Alkaline
Barnyard Millet Summer, Monsoon Alkaline Low
(Samak)
Little Millet (Kutki) All Seasons Alkaline Low
Kodo Millet (Kodra) Winter Neutral Medium
Browntop Millet Monsoon, Winter Neutral Medium
Sorghum (Jowar) Winter, Spring Mildly Acidic Medium
Pearl Millet (Bajra) Winter Acidic High
Finger Millet (Ragi) Winter, Monsoon Acidic High
Proso Millet (Chena) Winter, Spring Neutral Medium

Key Takeaways:

 Summer-friendly millets: Barnyard, Foxtail, Little

 Winter millets: Bajra, Ragi, Kodo, Browntop
 Acidic millets to limit: Bajra, Ragi
 Low gas-causing millets: Foxtail, Barnyard, Little

Weight Loss Benefits

✅ Low Glycemic Index Millets – Helps in gradual sugar release, preventing fat storage.
✅ High Fiber Foods – Improves satiety, reducing overeating and cravings.
✅ Healthy Fats – Includes flaxseeds, almonds, and walnuts in moderation, which promote fat
metabolism.
✅ Protein-Rich – Moong dal, masoor dal, toor dal, and paneer help maintain muscle mass
while burning fat.
✅ No Refined Carbs – Avoiding wheat and rice ensures better fat loss.

Triglycerides Reduction

✅ No Sugar & Processed Foods – Directly prevents triglyceride spikes.

✅ Healthy Fats Over Bad Fats – Ghee in moderation supports digestion without raising
triglycerides.
✅ Omega-3 Rich Foods – Flaxseeds and walnuts reduce bad fats in the blood.
✅ Low-Carb, High-Fiber Diet – The balance of complex carbs and fiber prevents fat
accumulation in the liver.
✅ Hydration & Detox – Coconut water, buttermilk, and fresh vegetables help flush out
toxins.

Additional Benefits

✅ Improves Digestion & Gut Health – Alkaline, non-gassy, and non-acidic foods support
gut healing.
✅ Supports Thyroid & Prediabetes – The meal plan is balanced to improve metabolic
health.

By following this plan strictly, along with daily walking, jogging, and stretching, you
should see a gradual and sustainable reduction in weight and triglyceride levels over the
90 days.

Vitamin D Sources in Your Diet

✅ Dairy Products: Fresh curd, buttermilk, and paneer (good sources of Vitamin D, but not
enough alone)
✅ Eggs: You approved adding eggs, but they are not yet in the meal plan. I'll include them in
the upcoming weeks.
✅ Mushrooms: Need to be added to increase Vitamin D levels. I’ll incorporate them into
your meal plan.
✅ Sunlight Exposure: Crucial! Get 20-30 minutes of morning sun (before 10 AM) daily
to boost natural Vitamin D production.

Vitamin B12 Sources in Your Diet

✅ Dairy Products: Fresh curd, buttermilk, and paneer (contain B12 but in moderate
amounts)
✅ Eggs: One of the best B12 sources (I'll add them in Weeks 3 & 4)
✅ Nutritional Yeast (Optional): A powerful plant-based B12 source. If you're open to trying
it, I can suggest how to use it.
✅ Supplements: Since your B12 levels were extremely low, food alone might not be
enough. You may need a B12 supplement (methylcobalamin) as advised by your doctor.