Why Bloating Happens
- Fermentable carbs (FODMAPs) in onions, garlic, wheat, beans, apples, and certain sweeteners feed gut microbes rapidly, producing gas and drawing water into the intestine.
- Other drivers: swallowing air (fast eating, carbonated drinks, gum), fat-heavy meals slowing gastric emptying, lactose/fructose malabsorption, sugar alcohols (sorbitol, mannitol), and gut-brain axis stress reactivity.
- Overlaps to rule in or out: SIBO/IMO, celiac disease, pancreatic insufficiency, bile acid diarrhea, post-infectious IBS.
The 6 Biggest Food Culprits
- Onions/garlic (fructans), wheat (fructans), many beans (GOS), apples/pears/mango (excess fructose), dairy (lactose), polyols (stone fruit, sugar-free mints/gum).
14-Day Low-FODMAP Reset (Elimination Lite)
- Goal: Calm symptoms quickly, reduce gas pressure, and create a clean baseline.
- Days 1–14: Emphasize low-FODMAP foods; keep portions moderate; avoid high-FODMAP triggers.
Sample day template:
- Breakfast: Eggs or tofu scramble, spinach, tomatoes (small), sourdough spelt or rice toast; coffee/tea without polyol sweeteners.
- Lunch: Lemon herb chicken or tempeh, quinoa or jasmine rice, roasted carrots/zucchini; olive oil, lemon.
- Snack: Lactose-free yogurt or kefir; blueberries or kiwi; rice cakes with peanut butter.
- Dinner: Salmon/shrimp, potatoes or rice noodles, green beans or bok choy; garlic-infused oil (not whole garlic).
- Beverages: Still water, ginger or peppermint tea; limit sparkling drinks.
Low-FODMAP grocery list:
- Proteins: Eggs, poultry, fish, firm tofu, tempeh.
- Carbs: Rice, quinoa, oats (measured), potatoes, rice noodles.
- Produce: Zucchini, carrots, spinach, bok choy, bell peppers, tomatoes, eggplant, green beans, cucumbers, firm bananas, blueberries, strawberries, kiwi, oranges.
- Fats: Olive/avocado oil, butter/ghee if tolerated.
- Dairy: Lactose-free milk/yogurt, hard cheeses (measured).
- Flavor: Garlic-infused oil, fresh herbs, citrus, spices.
Behavioral boosts:
- Eat slowly; stop at 80% full; 10-minute post-meal walk; diaphragmatic breathing 5 minutes; consistent meal times.
When to test or escalate:
- Persistent bloating despite 2–4 weeks: consider SIBO breath test, celiac serology (before long-term GF), stool inflammation, or pancreatic elastase with clinician guidance.
- Alarm features (weight loss, bleeding, fever, nocturnal symptoms): seek medical evaluation.
Reintroduction (post-14 days):
- Test one FODMAP group at a time over 3 days (small → medium → larger); rest 2–3 days; log symptoms; keep tolerated items, personalize permanently.