Bloating: The FODMAP diet could help reduce a bloated stomach – what is it?


FODMAP foods are resistant to digestion, and the FODMAP diet involves cutting out FODMAP foods in order to improve bloating. Which foods are classified as such? And is it sustainable? Registered nutritional therapist, Jackie Lynch said: “Foods which are typically high in FODMAPs include garlic and onions; beans and pulses; wheat, rye and lactose; and certain fruits.” Lynch elaborated: “The diet is based on eliminating high FODMAP foods for a period of six weeks.”

What’s IBS?

Irritable bowel syndrome (IBS) can cause bloating, stomach cramps, diarrhoea and constipation, stated the NHS.

Other symptoms of IBS include:

  • Farting (flatulence)
  • Passing mucus from your bottom
  • Tiredness and a lack of energy
  • Feeling sick (nausea)
  • Backache
  • Problems peeing, like needing to pee often, sudden urges to pee, and feeling like you cannot fully empty your bladder
  • Not always being able to control when you poo (bowel incontinence)

The condition has symptoms that come and go, which may last days, weeks or months at a time.

Usually considered a life-long ailment, dietary changes can often help to control the symptoms.

In order to minimise symptoms of IBS, it might be helpful to not eat fatty, spicy or processed foods.

Furthermore, it might help not to eat more than three portions of fresh fruit daily.

You may also benefit from not delaying or skipping meals, eating too quickly, and being mindful of what you drink.

It’s advisable not to drink more than three cups of tea or coffee daily, and not to drink lots of alcohol or fizzy drinks.


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