Stomach bloating: What is the diet recommended by experts to alleviate bloating?

Stomach bloating is when the abdomen stretches out and makes a person look “pregnant”. Bloating has been described as bothersome, frustrating, unsightly and sometimes even painful. Some people may also experience heartburn and constipation. Bloating usually happens when excess gas builds up in the stomach or in the intestines. Not everyone experiences stomach bloating in the same way and symptoms can vary. What diet has been proven to helping the symptoms of bloating?

The FODMAP diet has been gaining a reputation by health experts for its many benefits. FODMAP stands for “fermentable oligo-,di, mono-saccharides and polyols.

The majority of FODMAPs pass through most of a person intestine unchanged. They are completely resistant to digestion and are categorised as a dietary fibre.

However, some carbs function like FODMAPs only in some individuals. These include fructose and lactose. Sensitivity to ease carbs differ between people. Scientists believe that they actually contribute to digestive problems like IBS.

When FODMAPs reach a persons colon, they get fermented and used as fuel by gut bacteria. The same happens when dietary fibres feed the friendly gut bacteria, which leads to various health benefits.

Common FODMAPS include fructose, lactose, fructans, galactans and polyols.

Main foods on the FODMAP include:

  • Vegetables including celery, beans, mushrooms and peas
  • Fruits including blackberries, apricots, cherries and figs
  • Meats including chorizo and sausages
  • Fish and seafood
  • Drinks and protein powders including coconut water, fruit and herbal teas
  • Dairy foods

In a 2010 study, an evidence-based dietary management of function gastrointestinal symptoms was looked at.

The study looked at an evidence base for restricting rapidly fermentable, short-chain carbohydrates (FODMAPs) in controlling such symptoms.

The results found that FODMAP diets increase delivery of readily fermentable substrate and water to the distal and induction of functional gut symptoms.

The diet has a high compliance rate, however it requires expert delivery by a dietician trained in the diet.

The conclusion found that the low FODMAP diet provides an effective approach to the management of patients with functional gut symptoms and the evidence was sufficiently strong to recommend its widespread application. 

The low-FODMAP diet has been studied in patients with IBS. According to some research, about 75 per cent of people with IBS can benefit from a low-FODMAP diet.

In one study by the US National Library of Medicine National Institutes of Health, a comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAP) versus standard dietary advice in patients with irritable bowel syndrome was examined.

The results saw more patients in the low FODMAP group reported satisfaction with their symptoms response. 

Low-FODMAP diets have claimed to help people with common digestive disorder

There is a tried-and-true way to treat IBS and other gut conditions without drugs or other invasive procedures. The FODMAP diet isn’t exactly a newcomer to the wellness world but is successful

Gut health specialist, Doctor Vincent Pedre

The main benefits of a FODMAP diet include less gas, less bloating, less diarrhoea, less constipation and less stomach pain.

The low-FODMAP diet can improve symptoms and quality of life in many people with irritable bowel syndrome and reduces symptoms of various other digestive disorders.

Gut health specialist, Doctor Vincent Pedre said: “There is a tried-and-true way to treat IBS and other gut conditions without drugs or other invasive procedures. The FODMAP diet isn’t exactly a newcomer to the wellness world but is successful.”

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