Free guide · By a gastroenterologist

Reset Your Gut Health in 7 Days

A doctor-led meal plan for bloating, constipation and IBS, built around everyday Indian kitchen staples.

  • 7-day meal plan
  • Indian Low-FODMAP lists
  • For IBS-C, IBS-D & bloating
Dr. Nivedita PandeyDr. Chandril ChughDr. Nivedita Pandey & Dr. Chandril ChughU.S.-trained gastroenterologist & neurologist

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    What’s inside

    7-day meal plansFor IBS-C, IBS-D and chronic bloating.
    FODMAP food listsIndian ingredients to enjoy and to limit.
    Gentle recipesPoha, idli, moong dal and other staples.
    Gut-brain tipsClinical tips to calm the gut-brain axis.

    Is this guide for you?

    • You feel bloated after most meals
    • You have been told you have IBS
    • Your bowel habits swing between constipation and loose stools
    • You want a plan that uses foods you already cook

    Questions

    Is it really free?

    Yes. Enter your email and the PDF arrives in your inbox. You can also download it right away on this page.

    Do I need a strict diet?

    No. The plan uses familiar foods, so you can make changes without upending your routine.

    Can it replace my doctor?

    No. It is general education. See your doctor for a diagnosis, and right away for blood in your stool, unexplained weight loss, or severe or worsening pain.

    Dr. Nivedita PandeyDr. Chandril ChughCreated by gastroenterologist Dr. Nivedita Pandey and neurologist Dr. Chandril Chugh to cut through gut-health myths with clear, clinically grounded advice.

    For general education only. Not a substitute for medical advice, diagnosis or treatment.

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