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Understanding FODMAPs and their role in bloating

Foto van schrijver: Ellen PekelharingEllen Pekelharing

If you’ve experienced bloating, you’ve likely come across the term "FODMAPs." These fermentable carbohydrates can cause bloating in many people, particularly those with IBS.


What Are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates poorly absorbed in the small intestine. Instead, they ferment in the gut, producing gas and drawing water into the intestines.


Examples of High-FODMAP Foods

  • Fruits: Apples, pears, and mangoes

  • Vegetables: Onions, garlic, cauliflower

  • Dairy: Milk, soft cheeses, and yogurt

  • Sweeteners: Sorbitol, mannitol


Why Do FODMAPs Cause Bloating?

When FODMAPs ferment, they produce gas as a byproduct. In individuals with sensitive guts, this gas can lead to uncomfortable bloating and cramping.


Managing Bloating with a Low-FODMAP Diet

A low-FODMAP diet has been shown to significantly reduce bloating. A 2016 study in Gastroenterology found that over 70% of IBS patients experienced symptom relief with this diet.

  1. Elimination Phase: Remove high-FODMAP foods.

  2. Reintroduction Phase: Slowly reintroduce foods to identify triggers.

  3. Personalization: Tailor the diet based on what your body tolerates.


Gut Health and FODMAPs

Not all FODMAPs are bad. Many high-FODMAP foods are prebiotics that feed good gut bacteria. Work with a nutritionist to balance reducing symptoms while maintaining gut health.

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