How a Low-FODMAP Diet Can Relieve Bloating and Improve Gut Health

We all experience bloating from time to time, depending on what we eat. But ongoing or daily bloating is not normal, especially when it’s intense and painful. 

That’s what brought my patient, Hank, to see me - he was not only bloating, he felt intense pain after eating. He had been through a battery of tests at the ER over the past few days, but they had found nothing wrong.

Hank and his family had been coming to see me for several years. While we’d discussed nutritional changes in the past, he found it hard to make big changes to his routine - like so many of us.

Knowing his medical history with IBS and dietary patterns when he came in that day, it didn’t take long to zoom in on the likely culprit for his painful bloating: microbiome imbalance related to FODMAPs. At this point, he was highly motivated to change his diet. Within a few days, he was back to eating regularly but with high-FODMAP foods removed. His pain and bloating were gone.

FODMAPs stands for fermentable oligo-, di-, and mono-saccharides and polyols. Basically, specific types of carbs. 

Foods higher in FODMAPs are fine for most people, but the gut microbiome (all the bacteria that reside in your gut) can sometimes become imbalanced in such a way where high-FODMAP foods exacerbate the issue. This can be especially true if you have irritable bowel syndrome, or IBS. 

Whenever you eat food, your gut microbes also eat that food. When you have an imbalance in favor of microbes that love to eat FODMAPs foods, those microbes gobble up the FODMAPs and then create off-gasses in your intestines, which expand your gut like a balloon to cause bloating.

Many people experiencing IBS find some relief with a low-FODMAP diet. It can be hard to know for sure unless you try it out, but you’ll typically start to feel improvement within a few days. However, many high-FODMAP foods are healthy, so this way of eating is really only useful if you feel better with it and generally for a short amount of time. 

What foods are high in FODMAPs? Here are a few:

• Vegetables: asparagus, mushrooms, garlic

• Fruits: apples, pears, dried fruit

• Protein: processed meat, legumes 

• Grains: wheat, cereal, many processed snacks 

• Dairy: yogurt, milk, ice cream

• Also: honey, cashews, HFCS, sorbitol

There are plenty of foods lower in FODMAPs - here’s a sampling:

• Vegetables: carrots, zucchini, most leafy greens

• Fruits: orange, pineapple, blueberries

• Protein: eggs, unprocessed meats 

• Dairy: hard cheeses, almond milk

• Grains: oats, quinoa, rice

• Also: dark chocolate, pumpkin seeds, walnuts

If this seems like a lot to remember, you’re right, it is! 

• Bookmark or download lists of low- and high-FODMAP foods on your phone for easy reference when you’re shopping. 

• Monash University has a wealth of resources available here, including a helpful app. 

It’s generally best to work with your healthcare provider on implementing a low-FODMAP diet. You’ll want to follow the low-FODMAP way of eating for at least 6 weeks to allow time for your gut microbiome to start to rebalance and your gut to heal, especially if you’ve had IBS for awhile. After that, you can reintroduce foods to determine what foods are bigger triggers for you, and then continue avoiding those. A low-FODMAP diet is usually followed for a short time, until your microbiome balance is re-established. Your provider may recommend supporting your gut in other ways while you’re on the low-FODMAP diet.

If you do try a low-FODMAP diet, make sure you’re continuing to eat a balanced diet of minimally processed and whole foods. Working with a health coach can be helpful. It’s always a good idea to work with your provider for support, as they can also help you with food re-introductions and assessing your health when you transition off the diet. 

Lastly, it’s important to know that a low-FODMAP diet is not healthy for everyone. Many FODMAPs foods are healthy. The only reason to follow a low-FODMAP diet is if it improves your symptoms. Talk with your provider for individualized support.

This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.