From: The role of serotonin and diet in the prevalence of irritable bowel syndrome: a systematic review
Breakfast | Mid-Snack | Lunch | Mid-Snack | Dinner |
---|---|---|---|---|
1 bowl of Greek Yogurt OatMeal 1 cup Oats (0.1785 g Trp and 3.81 g DF) + 1 Banana (0.0139 g Trp and 1.227 g DF) + 1 cup water + ¼ cup Greek yogurt (0.0949 g Trp and 0 g DF) | 1 bowl Nuts ½ cup Almonds (0.0925 g Trp and 1.26 g DF) + ½ cup Walnuts (0.1054 g Trp and 0.42 g DF) | Rajma Chawal (Kidney Beans Curry + Rice) 1 serving Rice (0.1075 g Trp and 1.025 g DF) + 1 cup Rajma (0.1743 g Trp and 1.63 g DF) | 2 Medium Sized Oranges (0.00084 g Trp and 0.784 g DF) | 3–4 Roti (Indian flat Bread) using Multigrain Flour ½ cup Maida + ½ cup Ragi (0.1031 g Trp and 2.02 g DF) With 1 Cup Capsicum Curry (0.0217 g Trp and 1.27 g DF) Or, 1 Cup Bhindi Fry (Fried Okra) (0.01729 g Trp and 2.47 g DF) Or, 1 Cup Karela (Bitter Gourd Curry) (0.0252 g Trp and 3.844 g DF) |
Total = 0.2846 g Trp and 5.037 g DF | Total = 0.1979 g Trp and 1.68 g DF | Total = 0.3879 g Trp and 2.655 g DF | Total = 0.2846 g Trp and 5.037 g DF | Total = 0.125 g Trp (Avg.) and 4 g DF |