How to beat the bloat – finding relief with FODMAP Friendly

Your gut should be alive and flourishing. However, for some people, the gut can be a source of bloating, discomfort and pain. If this sounds like you, you no longer have to suffer in silence. FODMAP Friendly provides a trusted system for identifying gut-friendly foods that offers relief and hope.

Irritable Bowel Syndrome (IBS) is very common, with approximately 1 in 7 Australians suffering with IBS or IBS-type symptoms. IBS is characterised by pain due to visceral hypersensitivity, gas, bloating, and changes to bowels such as constipation and diarrhoea. IBS is a Disorder of the Gut Brain Interaction (DGBI), and triggers for IBS can be either related to food, poor mental health, or both. For those with IBS, 75% will find relief from following a low FODMAP diet and identifying their food triggers.

It is important to receive a diagnosis of IBS from your GP before embarking on any treatments, as many IBS symptoms overlap with other gut-related conditions such as Coeliac disease, inflammatory bowel disease or cancer. Your GP may recommend a low FODMAP diet, this is an involved diet that is recommended to be followed under the guidance of a registered dietitian.

So, what exactly are low FODMAP foods? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are short-chain carbohydrates (sugars) that are challenging for the small intestine to digest.

FODMAPs are poorly absorbed in the small intestine (of all people) because of slow transport mechanisms, reduced digestive enzymes, or simply because they are too large. In turn, they end up in the large intestine where they are rapidly fermented by gut bacteria. This fermentation results in gas production.

People with IBS have a highly sensitive gut, due to visceral hypersensitivity and/or problems with motility (how quickly food travels through the intestines). The bacterial fermentation of FODMAPs produces gas which stretches the intestinal walls and pushes on intestinal nerves. This ‘stretching’ causes increased pain and discomfort for those with IBS. Furthermore, due to their high osmotic effect, certain FODMAPs cause extra water to be sucked into the intestinal tract. This can result in changes to the intestinal transit, resulting in diarrhoea or constipation.

For those with sensitive digestive systems, identifying and managing their triggers is key to reducing symptoms and improving gut health.

How to beat the bloat

Bloating is one of the most common symptoms of IBS and can cause significant pain and discomfort. Bloating happens when excess gas builds up in your digestive system, causing your stomach to feel tight, swollen or uncomfortable.

If bloating is a regular concern, here are several practical steps to find relief:

• Keep a diary to track your symptoms with food and/or mood triggers
• Avoid carbonated drinks that introduce excess air into the digestive system.
• Slow down. Eating too quickly or consuming large meals can lead to poor digestion and excess air swallowing. Make sure you chew your food properly before swallowing.
• Work with a dietitian to discover if you have an imbalance in your gut microbiome as this can lead to increased fermentation and gas production, causing bloating and discomfort.
• Notice hormonal shifts. Fluctuations in estrogen and progesterone, especially during menstruation, can cause bloating due to water retention and slowed digestion.
• Avoid high FODMAP foods. You may find benefit from following a diet that is low in FODMAPs. This diet is recommended to be followed under the guidance of a dietitian and involves a short period of reducing all FODMAP groups, then reintroducing one group at a time to find your food triggers, before making a long-term maintenance plan with your dietitian to avoid any unnecessary restrictions. Some common high FODMAP foods that can trigger bloating include onions, garlic, apples, wheat, dairy and legumes, which can ferment in the gut and cause gas build-up. You’ll find more high FODMAP foods below.
• Find a FODMAP-trained dietitian in the FODMAP Friendly app.
• When following the low FODMAP diet, use the FODMAP Friendly app to check food lists, create recipes and find FODMAP Friendly certified products to help you make grocery shopping and meal planning easy and stress-free.
• Are you feeling stressed or anxious? The gut and brain are closely connected. Stress can alter digestion, leading to bloating and discomfort. Seek the help of your GP or psychologist if you feel your symptoms are more triggered by feelings of stress or anxiety, or if you do not respond to dietary changes.

Eating with confidence

For those looking to reduce bloating and improve digestive health, FODMAP Friendly provides a trusted system for identifying gut-friendly foods. With four key pillars to the organisation – Certification, Ingredient Testing, Education and Awareness – FODMAP Friendly makes navigating a low FODMAP diet simple and stress-free.

Certification

FODMAP Friendly rigorously tests branded food products to ensure they meet Low FODMAP threshold criteria. Certified products display the FODMAP Friendly Certification Trademark logo, making it easy for you to identify suitable foods whilst following the low FODMAP diet. Simply look for the green certification logo when grocery shopping or dining out and you’ll be sure to eat with confidence knowing your food choices align with a low FODMAP diet.

Ingredient Testing

FODMAP Friendly also conducts laboratory testing on individual, non-branded foods, providing free data in the Food List of the FODMAP Friendly app. This empowers app users to check the FODMAP content of various foods, helping them make informed dietary decisions. The app also features an innovative Recipe Maker, allowing users to create meals while ensuring they remain low FODMAP. This wonderful tool is loved by many users and makes cooking a delight.

Education

FODMAP Friendly collaborates with leading universities, dietitians, gastroenterologists and IBS experts worldwide to provide accurate, up-to-date information on IBS and the Low FODMAP diet. A key initiative is the GI Institute, a global education platform developed in partnership with the University of Michigan, designed to support healthcare professionals in managing gut health more effectively.

Awareness

Despite affecting 10–15% of the global population, IBS remains underrepresented in public health discussions. By comparison, coeliac disease affects approximately 1% of people yet receives significantly more awareness. The team at FODMAP Friendly is committed to closing this gap, providing free resources such as blogs, meal plans, recipes and guides to help individuals navigate IBS challenges.

High FODMAP foods that may contribute to bloating

If your GP or dietitian recommends following a low FODMAP diet, there are several foods that may trigger your bloating. Following the 3 phases of the low FODMAP diet will help you to work out which FODMAP groups you trigger to. Below are lists of some high FODMAP foods. Remember, you might not react to all these foods; following the 3 phases of the diet is the only way to work out which of these may be the cause of your symptoms:

• High FODMAP fruits: Apples, applesauce, apricots, blackberries, boysenberries, canned fruit, cherries, dates, figs, peaches, pears, watermelon and mango.
• High FODMAP vegetables: Artichokes, asparagus, beetroot, broccoli, Brussels sprouts, cabbage, cauliflower, fennel, garlic, leeks, mushrooms, okra, onions, snow peas, shallots and legumes (baked beans, chickpeas, lentil, soybeans, kidney beans, black beans). Please note: This doesn’t mean you have to avoid legumes all together. Canned legumes are actually lower FODMAP and lentils are the best choice, so ¼ cup can be included.
• High FODMAP grains: Wheat and other gluten containing grains such as barley, rye, cous cous and spelt are common food triggers for FODMAP sensitivity. These grains are high FODMAP and also contain phytic acids that can irritate the intestinal lining and cause digestive complaints. Look out for hidden FODMAPs from grain-based additives and stabilizers in foods such as sauces, dressings, baked beans, alternative milks and flavoured drinks.
• High FODMAP Dairy: dairy foods (milk, soft cheese, cream, yoghurt) contain lactose so they are high FODMAP that can exacerbate symptoms. Try opting for a lactose-free alternative. Alternative dairy options can also contain high FODMAP ingredients, such as soy. When choosing an alternative milk, look for those made from protein isolate, rather than concentrates, as isolates will contain less FODMAPs. Use the FODMAP Friendly app to find suitable serve sizes for each of the different dairy options.
• Marinated and processed deli meats like sausages, pepperoni and salami can be high FODMAP foods if additives such as onion or garlic powder are used.
• Limit alcohol: Too much alcohol can affect your gut microbiome balance, and it acts as a gut irritant. Alcohol also increases intestinal motility and can interfere with intestinal absorption of certain nutrients. Many mixes contain high FODMAP ingredients and soft drinks may contain high FODMAP sweeteners. Red and white wine are considered low FODMAP so these can be enjoyed in moderation.
• High FODMAP sweeteners: fructose, fruit sugar, high fructose corn syrup, honey, maltitol, mannitol (E421), sorbitol (glucitol, E420), xylitol (E967). Although table sugar is considered low FODMAP, bacteria loves to eat sugar so try to avoid it where you can.

Discover some low FODMAP options here – List of low FODMAP foods

4 quick facts about FODMAPs

1. FODMAPs are highly fermentable carbohydrates. Some high FODMAP foods include wheat breads, pastas and cereals; cow’s milk and yoghurt; legumes, onion, garlic, broccoli, mushrooms, beetroot, cabbage; apple, pear, stone fruits and dried fruits
2. Some low FODMAP foods include oats, quinoa and rice; almond, rice and soy (protein) milks; cucumber, spinach, capsicum, carrot and ginger; blueberries, kiwifruit and citrus
3. If you are experiencing ongoing bloating, it may be time to work with an accredited dietitian specialising in food intolerance.
4. Utilise available tools and resources, such as the FODMAP Friendly app, to remove the stress from food choices and eat with confidence whilst following a low FODMAP diet. The free app provides:

• An extensive Food List of lab-tested foods with FODMAP breakdowns.
• A Recipe Maker to check if homemade meals are low FODMAP.
• A database of certified Low FODMAP products.
• A list of FODMAP-trained dietitians to help users find expert support.
• Low FODMAP meal plans and recipes to guide healthy dietary choices.

For those looking to take charge of their digestive health, FODMAP Friendly is the go-to resource for stress-free eating that not only leaves you feeling nourished physically, but also emotionally. Why? Because everyone deserves to enjoy food without the fear of bloating.

Download the app from the App store or Google Play. Visit fodmapfriendly.com for recipes, blogs, certified products, information and to sign up to the monthly FODMAP Friendly newsletter.