Fodmap Dietary Plan for Relief of Stomach Bloating

Our digestion tract responds to our thoughts. This is why many refer to the stomach as the “second brain.” When one is upset or fearfully worried, their stomach will let them know in no uncertain terms that it’s time to settle down. This is why it is important to know a few essential steps to settle an anxiety induced upset stomach, especially a bloated belly.

The Low Fodmap Dietary Plan

During times of stress and aggravation, one often turns to foods that feel comforting but often result in a bloated belly. This is the time when it’s important to be aware of what you eat and trade out certain foods for ones that are easier on the gut.

Fodmap stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating.

High Fodmap Foods (Foods to AVOID):



Broccoli, Cauliflower, Asparagus, Artichokes, Peas, Brussel Sprouts, Snow Peas, Lentils, Beans



Rye, Wheat

Apples, Peaches, Pears, Dried Fruits


Soft Cheeses



High Fructose Corn Syrup

Wheat- Pancakes, Bread, Pasta


Products with Lactose: Milk, Custard, Ice Cream and Yogurt (regular or Greek)

Here are a few foods that are will result in reduced digestive symptoms of bloat and discomfort.

Low Fodmap Foods (Good to Eat):




All Fats and Oils

All Melons, except Watermelon

Bananas, Blueberries, Grapes, Lemons, Limes, Oranges, Strawberries

Hard and Aged Cheeses- Cheddar, Swiss, 2 soft cheeses only Brie and Camembert

Vegetables: Carrots, Celery, Cucumbers, Green Beans, Potatoes, Spinach, Tomatoes, Zucchini

Grains such as Corn, Oats, Rice, Tapioca

Beverages: Water, Coffee, Tea

Gelati (instead of ice cream)


Lactose Free Products

Also, be aware of sugar substitutes such as sorbitol, xylitol, mannitol as they produce the same stomach upset and bloating. They are found in some gums, over the counter medications, toothpaste and sugar free beverages.

Avoid carbonated beverages

Daily exercise also aids in the digestion of food and dissipates gas and bloating.

Apply a therapy that interrupts anxiety by changing the way you think and eat.

Naturally, it’s important to continue eating lean proteins, good complex carbohydrates and a variety of vegetables but you have a choice. Choose the foods that are low on the Fodmap scale and you will be pleasantly surprised at the change in how you feel. Bloating disappears and digestion becomes more comfortable. The is the natural way to combat the problem of bloated gut. No need for digestive tablets or liquid formulas. Your better food choices result in a calm, relaxed digestive system, with bloating a thing of the past.