Dealing with the bloated Feeling

As we all know the feeling of being bloated is a very uncomfortable and generally not a nice feeling and sometime with a favorite snacks being the culprit. Studies show that 15-20% of us have difficulty digesting a carbohydrate called Fermentable Oligo-Di-Monosaccharides and Polyols or FODMAP for short. The reason being that they are rapidly fermented in the gut and poorly absorbed, what this results in increased fluid being directed into the bowel. Studies have shown that a FODMAP elimination diet maintained for 6-8 weeks can help improve symptoms and even help with IBS.

Food to Avoid

Food to Avoid

  • High-lactose dairy (milk, ice cream, soft cheese)
  • Soy products
  • High-fructose corn syrup
  • Wheat, barley, rye
  • Sugar alcohols like sorbitol and xylitol
  • Select nuts, beans, and legumes (cashews, beans, lentils, pistachios)
  • Select fruits (apples, blackberries, pears, watermelon, stone fruits)
  • Select vegetables (artichokes, broccoli, Brussels sprouts, cauliflower, mushrooms)

Food to Eat

Food to eat

  • Lactose-free milk, hard cheese, Greek yogurt, plain kefir.
  • Gluten-free grains (rice, quinoa, corn plus gluten-free pasta, bread, oatmeal, etc.)
  • Meat and meat alternatives (eggs; natural nut butters, including almond and peanut butter; beef; chicken; fish; pork)
  • Select fruits (citrus, cantaloupe, bananas, blueberries, strawberries)
  • Select vegetables (zucchini, squash, eggplant, carrots, green beans

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