IBS (irritable bowel syndrome)—an unpredictable mix of bloating, cramps, constipation, or diarrhea—can be a daily battle. While there’s no one-size-fits-all cure, a mindful diet often holds the key to relief.
One ancient grain group, millets, has quietly emerged as a gentle healer for gut discomfort. Packed with fiber, low in allergens, and rich in essential nutrients, millets are easy on the stomach and a friend to your digestive tract.
Why Millets for IBS?
Millets are gluten-free, alkaline, and light on the gut. They support digestion, reduce inflammation, and promote a healthy gut microbiome. For those with IBS, they offer a soothing alternative to heavy grains and processed foods.
Your 10-Day IBS Millet Plan
Days 1–3: Kodo Millet
Kodo millet is a powerhouse of antioxidants and digestive fiber. It calms the gut lining, reduces acidity, and is especially helpful if you face constipation or irregular bowel movements.
Best way to eat: Kodo millet upma or porridge.
Days 4–6: Little Millet
Small in size, big on benefits! Little millet is ideal for IBS as it helps regulate digestion without triggering bloating. It’s rich in B-complex vitamins, which support a calm nervous system—key for IBS triggered by stress.
Try: Little millet khichdi or dosa.
Day 7: Browntop Millet
This rare millet is a gut-friendly detoxifier. It removes toxins, regulates pH, and gives your intestines a gentle cleanse.
Quick idea: Brown top millet Pongal with a hint of ginger.
Day 8: Foxtail Millet
Known for its low glycemic index and prebiotic properties, foxtail millet feeds your good gut bacteria. It helps balance IBS symptoms like alternating constipation and diarrhea.
Have it as: Foxtail millet pulao or soup base.
Day 9: Barnyard Millet
Light, fluffy, and nutrient-rich, barnyard millet is ideal during flare-ups. It’s easy to digest and gives your system a break while providing sustained energy.
Best choice: Barnyard millet porridge or idlis.
Day 10: Listen to Your Gut
After this millet experience, notice how your body feels. Lighter? Less bloated? More balanced? Your gut often speaks—millets help you listen.
Final Thoughts
IBS isn’t just a physical condition—it’s connected to what you eat, how you feel, and how your body responds. This 10-day millet journey is not a cure, but it’s a gentle nudge toward digestive harmony. Try it. Tune in. Trust your gut.
