How to Get Rid of Digestive or Bloating Problems by Trying the New FODMAP Diet

Almost everyone has experienced gas, bloating and other minor digestive issues from time to time. However, for some of us, these issues are a regular problem. The discomfort is bad enough but it’s nothing compared to the embarrassment you inevitably face. If you suffer from frequent bloating, you’ve probably been in social situations where your internal rumblings caused a lull in conversation and all you could do was suffer in silence while your companions politely feigned deafness!

FODMAP Diet That’s Helping People Reduce Bloating

“The FODMAP diet has a success rate of nearly 80 per cent”

Irritable bowel syndrome (IBS) is one of the most common causes of regular digestive distress and although it is not a serious health condition, it can wreak havoc on your nerves and overall mental health. There are several medications that can reduce bloating and stomach pain but they offer temporary results. In order to get rid of these problems, you will need to get to the root cause of the problem which is your diet. An Australian research team has developed a diet plan called the low FODMAP diet that can eliminate your problem permanently. The FODMAP diet has a success rate of nearly 80 per cent, so it’s no wonder that this diet is rapidly gaining popularity!


 “Doctors now recommend the low FODMAP diet as first line therapy for the management of IBS”.


FODMAP is an acronym for Fermentable, Oligosaccharides, Disaccharides, Mono-saccharides and Polyols – yes, quite the mouthful, isn’t it! Don’t be alarmed by the scientific terminology, what this means is that FODMAPs are a type of carbohydrate. These carbs are incompletely absorbed in the small intestine and then get fermented by gut bacteria which results in the production of gas. FODMAPs are naturally present in food but research shows that restricting your intake can help with several gastrointestinal disorders including IBS, heartburn, diarrhea, constipation and gas. The research supporting this diet is so strong that doctors now recommend the low FODMAP diet as first line therapy for the management of IBS.

The FODMAP Diet Plan

You do not need to permanently eliminate all high FODMAPs foods from your diet; in fact, it would not be wise to do this since many of these foods are very nutritious and healthy. However, in the first phase of the FODMAP diet plan, you will need to eliminate all high FODMAPs foods from your diet – but this is only temporary. In the second phase, you will reintroduce one FODMAP subgroup at a time. Keep a track of subgroups that cause bloating and find out if all the foods in the subgroup are a trigger for gas or if it is just a few of the foods in this category that are a problem. In the last phase of the diet plan, you need to adjust your regular diet so that all problem foods can be eliminated from your diet. You can also increase your intake of low FODMAPS foods to ensure that your diet is low in FODMAPs.


“Your mouth and stomach may not always be in agreement”!

Which Foods Are High In FODMAPS?

  • Wheat

    : wheat products such as breads, pasta and biscuits

  • Milk

    and some dairy products

  • Sugars

    such as Sorbitol and High fructose corn syrup

  • Fruits

    such as apples, pears, mangoes and stone fruits (plums, prunes, nectarines, apricots and peaches)

  • Veggies

    such as onions, legumes, beetroot, savoy cabbage, cauliflower, sweet corn

It’s hard to imagine that such a simple plan can be so effective but it does come at a price. Your mouth and stomach may not always be in agreement and you might find that some of your favorite foods are on the list of foods you have to avoid. While is not an easy choice to make, you need to remind yourself that this is a small sacrifice for a lifetime free from gas and bloating.

Featured Image Source: Shutterstock

Read Next: Ayurvedic Home Remedies for Constipation