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):
Mushrooms
Cashews
Broccoli, Cauliflower, Asparagus, Artichokes, Peas, Brussel Sprouts, Snow Peas, Lentils, Beans
Garlic
Onions
Rye, Wheat
Apples, Peaches, Pears, Dried Fruits
Honey
Soft Cheeses
Artichokes
Asparagus
High Fructose Corn Syrup
Wheat- Pancakes, Bread, Pasta
Barley
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):
Meats
Fish
Eggs
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)
Sorbet
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.
