Understanding Bloating
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Common Trigger #1: FODMAPs
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—types of carbohydrates that are poorly absorbed in the small intestine.
When FODMAPs reach your colon undigested: 1. Bacteria ferment them 2. This produces gas (hydrogen, methane, CO₂) 3. Gas accumulation causes bloating
Common high-FODMAP foods:
- Oligosaccharides: Wheat, onions, garlic, beans
- Disaccharides: Milk, yogurt, soft cheese (lactose)
- Monosaccharides: Honey, apples, high-fructose corn syrup
- Polyols: Sugar alcohols, stone fruits, cauliflower
Up to 75% of IBS patients report improvement on a low-FODMAP diet.
Note: Not everyone is sensitive to all FODMAPs. The key is identifying YOUR specific triggers.
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