Stomach bloating: A low-FODMAP diet proven to ease abdominal pain and IBS – what to eat

07/30/2021

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Stomach bloating can bring on symptoms such as cramping, diarrhoea, or gas which can have a significant effect on a person’s quality of life. Bloating is most often a common complaint among those with a gastrointestinal disorder. Diet is one way people to manage IBS symptoms. A common treatment approach is to avoid the foods that trigger symptoms with one particular diet shown to be effective.

FODMAP stands for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These fermentable short-chain carbohydrates are prevalent in the diet.

Studies have shown that the small intestine does not absorb FODMAPs well.

These types of food increase the amount of fluid in the bowel creating more gas.

The increased bluid and gas in the bowel leads to bloating with changes in how food is digested.

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One study published in the National Library of Health investigated patients IBS and bloating symptoms when adopting a low-FODMAP diet.

The study found that in total, more patients who followed a low FODMAP diet reported satisfaction with their symptoms response with 76 percent noting an improvement.

Significantly more patients who followed a low FODMAP diet reported improvements in bloating with 82 percent reporting less bloating and 85 percent less abdominal pain.

Other research has found links to the diets other health benefits which include inflammatory bowel diseases including Crohn’s disease, ulcerative colitis and mental disorders such as anxiety or depression.

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Foods on low-FODMAP diet to include:

Almond, coconut, rice, and soy milks
Bananas
Bell peppers
Blueberries
Carrots
Cucumbers
Oats
Potatoes
Quinoa
Rice

One of the major aims of the low FODMAP diet is to reduce bloating by restricting short chain carbohydrates from the diet that are fermented by gut bacteria.

The fermentation process is responsible for the gas release and distension of the gut that leads to bloating, said Monash University.

The site added: “The diet should be relaxed long term to ease the burden of following the diet, but more importantly to reintroduce some FODMAPs back into the diet for their potential benefits.

“This benefit arises from the fermentation of FODMAPs by gut bacteria – the reason we restrict FODMAPs in the first place – but small amounts of FODMAPs are fuel for good bacteria and is likely to be important in long term gut health.”

Foods high in FODMAP to avoid reducing IBS symptoms include:

Anything made with wheat, barley, or rye
Artificial sweeteners like in chewing gum
Beans
Cauliflower
Dried fruits
Garlic and onions
High-fructose corn syrup
Honey
Ice cream

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