Try a low FODMAP diet
A common digestive disorder called irritable bowel syndrome (IBS) is characterized by symptoms like stomach pain, discomfort, diarrhea, and constipation. In between 66 to 90% of IBS sufferers, bloating also occurs. Numerous studies have suggested that reducing the number of specific carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) may help those with IBS experience less bloating and other symptoms. FODMAPs cause more water to be retained in your bowels in addition to being poorly digested and fermented by bacteria in your colon.
Among the foods high in FODMAPs include:
- Grains: wheat and rye
- Dairy: milk, custard, yogurt, and soft cheeses
- Fruit: watermelon, apples, stone fruits, grapefruit, pears, mangoes, fruit juice, and dried fruits
- Vegetables: onions, garlic, leeks, artichoke, asparagus, peas, lentils, mushrooms, cauliflower, sugar snap peas, and
- Brussels sprouts
- Nuts: cashews and pistachios
- Other: sugar-free gum and honey
